Strong and healthy bones are ” built ” in childhood. Although genetic inheritance is important, we should consider: lifestyle, food habits, exercise and other habits can affect bone development in youth, but also the rate of loss of bone density throughout life.
Around 20 – 25 years, the growth and strengthening of bones is complete. It is normally the period when bone density begin to peak. Age at which a person reaches the maximum level of bone mass and largely depends on its genetic inheritance, according to the International Osteoporosis Foundation.
As we age, the body is not able to replace bone in the same rhythm in which is lost. For women, this process is accentuated after menopause, when estrogen production drops sharply, having a protective role on bone.
Osteoporosis can be considered as a ‘silent epidemic’ and is usually clinically apparent only when complications occur. Lifestyle has a very important role in reducing risk of osteoporosis installation.
What is good …
Calcium is essential for strong bones. This is the basic rule regarding bone health and, certainly, we all heard since childhood when we were “forced” by parents to drink as much milk and take calcium and vitamin D. But bone, unlike other tissues in the body, shows an increased rate of deterioration than recovery. For this reason, the nutrition very important.
Besides dairy products, which are always present in the diet for healthy bones, include green vegetables such as broccoli, spinach, lettuce, etc.. And fish is a good source of calcium, especially canned fish less salty, like sardines. Foods rich in vitamin D, which has a critical role in calcium are liver, egg yolks, and salt water fish food fortified with vitamin D.
Exercise is an unquestioned ally in the fight to preserve bone health. Without exercise, muscles weaken, leading to bone loss.
And what is not good …
Salt helps to eliminate calcium from the body which may lead in time to bone loss and osteoporosis.
Generally speaking, for every 2300 mg of sodium you eat, remove by urine about 40 mg of calcium
On the list of bad habits are excessive cola-type carbonated beverages and coffee consumption. Phosphoric acid, which is found in some carbonated beverages, but also caffeine, contribute to the elimination of calcium in the body. Phosphoric acid prevents calcium deposit in bones, which results in bone loss.