Osteoporosis, a silent threat
June 29, 2011
Osteoporosis is one of those diseases that act quietly. You may not feel any discomfort until the actual appearance of first symptoms, which usually consists of an osteoporotic fracture, an injury occurred relatively easy. Financial and psychological costs involved of so-called “silent disease” are huge and, as usual, is better to prevent than to treat …
Today we present you the most effective methods of prevention of osteoporosis. After the age of 35 years, there is inevitably a loss of bone mass. So prevention continued to be the best solution and way to fight this disease. Is a disease that “attack” after the age of 45 years.
Currently, the risk that a woman suffering an osteoporotic fracture approaches 40% and about 20% of people had a hip fracture die within the next 12 months due to complications.
Slow evolution of the disease rarely causes that this disease to be diagnosed in time. Often these fractures are discovered after routine x-rays and are rarely diagnosed as such.
Regarding children, the research of a sample of 4,000 students shows (in 2000) that 70% of them, don’t have the necessary daily intake of calcium, 18% of the 15-19 years age group smoke, while 20% the same age category alcohol is a habit – knowing that smoking and alcohol consumption are risk factors for osteoporosis …
The best solution to fight this disease is the prevention. Also very important is a radical change in lifestyle: a healthy diet rich in calcium and vitamin D (calcium is recommended for all women over 50 years), exercise (5-10 minutes a day of jumping rope is sufficient to strengthen bone), alcohol moderation and quitting smoking.
Proper nutrition
To prevent the devastating effects of this disease, we recommend a balanced diet, many dairy products and vegetables, which provide the necessary calcium, vitamins and proteins according to age.
Necessary amount of calcium per day in different periods of life:
• Children: 800 – 900 mg / day;
• during puberty: from 1000 to 1200 mg / day;
• Women aged 20-45 years: 1000 to 1100 mg / day;
• Pregnant women: 1200 to 1500 mg / day;
• Women over 45 years: 1,500 mg / day;
• Men up to 60 years: from 1000 to 1200 mg / day;
• Men over 60 years: from 1400 to 1500 mg / day.
Exercise
Movement is essential to the proper functioning of the body. Besides that induces relaxation, good circulation of blood in the body, represents the development of a strong skeletal system. Therefore exercise should be integrated into our daily schedule.
