Prevent Postmenopausal Osteoporosis With Diet
August 28, 2009
Loss is bone mass is known as osteoporosis. Osteoporosis affects both men and women. It is usually associated with the aging process. Risk of osteoporosis is greatest among postmenopausal women.
Throughout our life bone cells that become old are dissolved and removed from the skeleton, there places taken up be new bone cells. During childhood, the pace of bone destruction is slower than the rate at which new bone cells are added to the skeleton. As a child grows, his/her bones become longer and thicker.
After adolescence, our bones stop growing in length, but nonetheless the new bone cells continue to retain the bone density of our skeleton. After 35, the rate of bone destruction becomes faster than the rate of growth of new bone cells. From around this age, we gradually start to lose our bone density.
However, the high estrogen level in our bodies prevents fast depletion of the bone mass. After menopause, the estrogen level drops. This accelerates the process of bone destruction, leading to osteoporosis.
Osteoporosis considerably weakens our skeleton. It makes our bones fragile, increasing the risk of bone fracture. The spine loses its normal curvature. Osteoporosis causes pain in the hip, neck and back.
We can reduce the risk of osteoporosis with proper healthy diet.
Consume calcium
Adequate consumption of calcium helps to prevent osteoporosis. After menopause, a woman should have 1500mg of calcium per day. You can obtain your calcium supply from milk and dairy products, dark green leafy vegetables, soy and broccoli.
Increase vitamin D intake
Vitamin D helps our body to absorb calcium. Vitamin D deficiency is often responsible for osteoporosis. Sunlight, eggs and seafood are rich sources of vitamin D.
Limit salt intake
Excess salt in our diet increases the risk of osteoporosis after menopause. Excess dietary salt increases calcium excretion through urine. Calcium loss through urination accelerates bone mass loss, worsening the symptoms of osteoporosis.
Potassium prevents osteoporosis
While salt consumption increases calcium excretion, potassium intake can arrest calcium excretion. To prevent calcium loss, adequate consumption of potassium rich food is necessary for osteoporosis patients. Banana, tomato, orange, spinach, melon and potatoes are some rich sources of potassium.
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