Osteoporosis or also known as the silent epidemic is a metabolic disease of the bone system which is characterized with decreasing of the bone mass, density and quality. This can lead to fractures especially in the joints and the bones of the leg. In severe cases, it can lead to distortion of the spine. The combination of collagen and calcium is making the bone elastic, strong and can stand the mechanical pressure.
Osteoclasts in the human body are responsible for disposing of the old bone tissue. Opposite of that, the osteoblasts have the roll of building new bone tissue, which replaces the old one. The body will have strong and healthy tissue only if there is a balance between osteoblasts and osteoclasts. Unfortunately, due to certain biological specificities and because of improper diet comes to their imbalance. This imbalance is the reason that women in menopause lose 3% of bone mass for three years.
Best Tips to Use it in your Older Age
Unlike most diseases, osteoporosis comes without cautions and without any sign that would warn you. One in two women and one in eight men over 50 years has increased the risk of developing osteoporosis. That is most prevalent among women of the third age and is one of the biggest health risks for women in menopause. Osteoporotic fractures are a serious cause of morbidity and mortality in developed countries. In the future, it‘s expecting an even greater increase in the number of people with osteoporosis due to the continuation of human life span.
1. Adequate Calcium
Besides exercise, calcium intake is very important to prevent or reduce the development of osteoporosis. It is best to consume calcium through diet: milk, cheese, eggs, cabbage and spinach, beans, oranges, tangerines, grapefruit. Daily needs of women in the period before menopause is 1 g / daily, and in per menopause period is 1.5 g / daily. The entry may be through food or supplements (pills).
Just as muscles become bigger and stronger the more they are used, and the bones become stronger and denser when we exercise more. The lack of exercising can lead us to decried bone mass.
Weight –bearing exercises are those exercises in which your bones and muscles work against gravity or all the exercise where your feet and legs are carrying your weight, such as fast walking, climbing stairs, playing etc.
The second type of exercise is with resistance, i.e. exercises and activities that use muscular strength to improve muscle mass and bone strength. However, you should be careful and consult your doctor and trainer, if you have had a fracture or have osteoporosis.
3. Use Vitamin D
Vitamin D is an important factor for proper absorption of calcium from the food, it makes bone strong and more resistible. One part of vitamin D is made in the organism (in the skin under the influence of the sun), and the rest must be entered with food. Vitamin D can be found in Milk and dairy products, eggs, liver, fish (salmon).
Recommended daily doses of vitamin D for women in menopause: 400-800 IU/ per day or 0.5 micrograms per day in the form of capsules (an active form of vitamin D). So if you want healthy bones you need to exercise more consume vitamin D and consume as much calcium as can.
If you have between 35 and 50 years, loss of bone may be initiated. During this period of your life, take enough calcium (1,000 mg daily) and exercise. If you have more than 50 years and if you have passed menopause, the bone loss increases from 1 to 6%. Therefore, in this period of life, it is recommended adequate intake of calcium (1,500 mg daily). If you are rarely exposed to sunlight, consult your doctor. The dose of vitamin D that is recommended is 400-800 IU / per day, or 0.5 micrograms per day in the form of capsules. Walk and jog 20 minutes a day at least three times a week.
Conclusion: Osteoporosis can be a major obstacle in performing everyday tasks, especially in the older population, it may be а caused for a number of fractures and immobility. However with appropriate treatment, time and care, and osteoporosis can be cured. All you need is patience and disease will be defeated.