The following indications are for informational purposes only and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of personalized food therapies.
it is a loss of bone tissue that makes bones fragile and more prone to fracture; moreover, it reduces its ability to repair itself in the event of damage.
In the presence of osteoporosis there is a reduction in bone mineral density, with alteration of the microarchitecture and of the protein component.
Osteoporosis occurs mainly in elderly people, most of whom are menopausal women.
The most important risk factors for the onset of osteoporosis and related complications are:
- failure to reach peak bone mass in adolescence (due to undernutrition or malnutrition associated with very low motor activity)
- bone loss in adulthood
- premature menopause or other conditions of hypo-estrogenism.
Osteoporosis is differentiated into primary (postmenopausal and senile) and secondary (to other diseases or to the use of certain drugs); this determines the multiplicity of risk factors and a consequent articulation of all preventive actions.
Among these we remember:
- Care in reaching peak bone mass in development by means of:
- an "adequate diet (with sufficient levels of calcium, vitamin D, vitamin K1, vitamin C and magnesium)
- sun exposure (for the endogenous synthesis of vitamin D)
- mechanical solicitation (motor activities).
- Reduction of bone thinning in adulthood due to lifestyle or other negative factors such as:
- abuse of cortisone drugs
- diet deficient in calcium, magnesium, vitamin K1 and vitamin D.
- excessively high protein diet
- excessively high sodium diet
- diet lacking in other vitamins (vitamin C)
- very low sun exposure
- absent motor activity
- abuse of alcohol and other nerves or drugs or smoking.
- For women, possibly, estrogen-progestogen replacement hormone therapy;
- Monitoring of risk factors and bone density by means of specific diagnostic procedures.
- Norm-caloric energy intake
- Adequate nutritional breakdown
- Adequate intake of calcium and magnesium
- Adequate intake of vit. D, vit. K1, vit. C (consider that vitamin K1 is largely synthesized by the intestinal bacterial flora and vitamin D is mostly synthesized in the skin thanks to sun exposure)
- Sufficient supply of potassium and magnesium (alkalizing minerals)
- Protein intake in the safe range (between the minimum and the maximum), considering that in old age protein excesses are decidedly infrequent, while a lack of plastic nutrients is more common (attributable to both the diet and the reduced absorption capacity ). However, if it does occur, there is evidence that an excess protein could promote urinary excretion of calcium.
- Lowest possible added sodium intake; the excess of this mineral salt is responsible for the increased urinary excretion of calcium.
- Monitoring of the calcium / phosphorus ratio; an excess of phosphorus can compromise the absorption and metabolism of calcium
- Verification and possible moderation of chelating / anti-nutritional agents in the diet (phytates, oxalates, tannins, excess of some dietary fibers, caffeine, alcohol, etc.) which can reduce the absorption of calcium.
In practical terms, the osteoporosis diet should:
- Allowing to maintain body weight and be equally distributed, both in terms of energetic macronutrients and as regards the division of meals
- Contain adequate amounts of:
- dairy products and milk derivatives (respecting the portions and verifying the total amount of phosphorus); these foods also contain lactose and some amino acids that favor the absorption of calcium.
- Find out how to make some calcium-rich foods at home:
- Video Recipe Cheese
- Mozzarella Video Recipe
- Ricotta Video Recipe
- Milk Flakes Recipe Video
- Yogurt Video Recipe and Kefir Video Recipe
- fish, rich in vit. D.
- Fresh fruit and vegetables, for the contribution of vitamins C, K1, potassium and magnesium
- Legumes, whole grains and oil seeds, rich in magnesium;
- Find out how to make some calcium-rich foods at home:
- Lacking or deficient in:
- Cooking salt and foods rich in sodium
- Alcohol, coffee
- Taking care not to exceed:
- With dietary fibers and with foods rich in phytates and oxalates (rhubarb, spinach, etc.)
- With portions of meat and fish, not to exceed the protein content
- With cheeses and other foods too rich in phosphorus.
- dairy products and milk derivatives (respecting the portions and verifying the total amount of phosphorus); these foods also contain lactose and some amino acids that favor the absorption of calcium.
. He works in the office and (recently) plays sports.
Osteoporosis Diet Example - Day 1
As "is clearly visible in the nutritional translation of day 1, the amounts of calcium, potassium, vitamin C, vitamin D, sodium and ethyl alcohol are perfectly within the guidelines mentioned in the previous paragraph. Only the protein content, due to necessity linked to practicability of the portions and upon reaching the other nutritional quotas, it is to be considered at the upper limit of the advisable intake.
Osteoporosis Diet Example - Day 2
Osteoporosis Diet Example - Day 3
Osteoporosis Diet Example - Day 4
Osteoporosis Diet Example - Day 5
Osteoporosis Diet Example - Day 6
Osteoporosis Diet Example - Day 7
