How to avoid osteoporosis, osteoporosis between causes and treatment

Osteoporosis is a common disease, especially in the elderly and women. Because of the limited movement caused by osteoporosis, the patient is subject to some restrictions that hinder him from practicing his daily life normally, but this disease can be prevented by nutrition rich in calcium and vitamin D, which play an important role in building bones, in addition to regular exercise. Sports
German doctor Birgit Eichner explained that osteoporosis is mainly caused by transformation processes in the bone structure over the course of the human life, a process during which the replacement of eroded cells with new ones increases during the first three decades of human life, which of course increases bone mass, density and structure during this stage. age, while the disintegration processes outweigh the construction processes, starting at the age of forty years.
And Eichner, who is president of the German Association of Self-Help Societies for Patients with Osteoporosis, added that the transformation processes in the bone structure are affected by hormones and vitamins, as well as the content of calcium and vitamin D inside the body, pointing out that the extent of loading on bones and their use plays a crucial role in this as well.

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Heide Zigelkov: Women are more likely to have osteoporosis
age and gender
For her part, Professor Heide Zigelkov - President of the German Association of Societies for the Treatment of Orthopedic Diseases - emphasized that advancing age comes at the top of the risk factors leading to osteoporosis, which every person faces, of course. While gender comes in second place for risk factors for this disease, women are more likely to develop osteoporosis.
Zygelkov explained that for men, osteoporosis occurs at a later age than women, estimated at about ten years, pointing out that genetic predisposition and taking certain types of drugs such as those used for example to treat rheumatism, asthma and depression are also among the risk factors leading to osteoporosis.

Zigelkov added that the more risk factors one has, the more important it is to take preventive measures early, explaining that nutrition rich in calcium and vitamin D represents the first line of defense, as calcium gives bones solidity and durability. The body can only absorb calcium from the intestine with the help of vitamin D, as well as helping in the process of storing calcium in the bones.
For proper absorption of calcium in the intestines, an adequate amount of vitamin D must be obtained.
Milk and yogurt
For his part, Professor Christian Kasperk, a member of the German Society for Bone Health, recommended a daily intake of XNUMX milligrams of calcium with XNUMX units of vitamin D. Since the body cannot provide a stock of these elements, it must be supplied with them on an ongoing basis.
Milk, yogurt, hard cheese, as well as green vegetables such as cabbage and broccoli are rich sources of calcium.
In order for calcium to be properly absorbed in the intestines, Kasperk stressed the need to supply the body with vitamin D, pointing out that part of the amount the body needs from this vitamin can be obtained by eating fish. He also recommended resorting to the second source of vitamin formation. D” is the sun’s rays that stimulate the body to excrete it on its own.
But since the ability of the skin to form vitamin D declines with age, especially in women, Kasperk recommended taking nutritional supplements for this vitamin in such cases, as it can improve the vitamin content in the body, provided that you consult a doctor first.
“Practicing motor activities protects against osteoporosis, as human bones are affected by muscle function. The stronger the muscles, the greater the bone mass and stability.”

Supplementation Risks
However, Kasperk cautions against taking large doses of these supplements, as this can lead to some side effects, such as high blood pressure, kidney stones and heart rhythm disturbances.
In addition to nutrition, Prof. Zigelkov emphasized that the exercise of motor activities is the second shield against osteoporosis, explaining that human bones are affected by muscle function, the stronger the muscles, the greater the bone mass and stability.
Zigelkov indicated that the loss of bone mass and stability can be reduced by loading it with the exercise of motor activities. As for Kasperk, he believes that brisk walking is the most appropriate sport for this purpose, provided that it is practiced at a rate of one to two hours per day, because it is the only sports activity that can be practiced at any age.