For strong bones: Learn to fight osteoporosis

We often forget that bones are living matter and that they are important for the functioning of most internal organs. Bones produce blood cells, secrete hormones and store minerals, such as calcium and phosphorus. In the bones, the processing of old and the creation of new bone cells is constantly taking place, which renews the bone mass. Strong bones are therefore important for the proper functioning of the entire organism.

Over time, bone density decreases, which is the main reason for osteoporosis and a higher risk of fractures. This, among other things, intensifies after menopause, when due to a sudden drop in estrogen levels, women lose a large percentage of bone mass (up to 20%).

In addition to reduced hormone secretion, bone density is adversely affected by some chronic diseases (hyperthyroidism, diabetes), as well as certain medications. Decreased bone density can be observed in smokers, as well as in those who consume alcohol excessively. You will prevent osteoporosis and bone weakening with a healthy lifestyle. It is necessary to get enough calcium into the body through diet. Otherwise, the body will take it from the bones. Calcium is found in vegetables (greens, kale, Swiss chard, broccoli), dairy products and salmon. If you decide to use supplements, be sure to consult your doctor. Too much calcium increases the risk of heart disease.

In addition to calcium, the intake of vitamin D is extremely important. It increases the absorption of calcium and contributes to mineralization and restoration of bones. It is mostly found in fatty fish, egg yolks, milk, liver and mushrooms. Vitamin D is synthesized during exposure to sunlight.

Healthy bones are also affected by regular physical activity (playing sports, walking, climbing stairs). Then the bones suffer more pressure, so the cells create new bone tissue faster.

The state of the bones is also affected by sleep. Most bone regeneration happens overnight, so a lack of sleep can disrupt that process.

What to do if you already have osteoporosis?

If you have already been diagnosed with osteoporosis, you must regularly use the therapy and, most importantly, you must accept that you have a disease that is with you and behave accordingly, i.e. to be careful not to injure yourself, but also to live normally in other segments of life and enjoy the life you have been given.