The recommended diet to reduce fractures due to osteoporosis

The doctor of Cinfa Julio Maset has recommended following a diet rich in calcium and protein, as it can reduce the risk of bone fracture in those patients with osteoporosis, whose “silent” progression and without initial symptoms cause the first fracture to be the one that leads to discovering the existence of the disease.

Although he has advised obtain the necessary calcium naturallythrough foods such as dairy products, fruits, vegetables, fish, shellfish and nuts, has opened the door to the use of dietary supplements, although always under medical supervision.

Likewise, it has urged to ensure the contribution of vitamin D, as it fixes calcium in the bone. A sun exposure from among 15 and 20 minutes daily will guarantee the necessary amount of this vitamin.

Tobacco and alcohol consumption can damage bonesand alcohol also decreases reflexes and increases the risk of falls and possible fractures, which is why he has asked to quit tobacco and reduce alcohol consumption. Excessive coffee or caffeinated drinks is also not advisable.

Regular exercise is the “most important” protective factor, which is why Maset has invited “escape from a sedentary lifestyle” and perform physical activity during 20 either 30 minutes three times a week, which will help strengthen bones. However, he has advised against practicing sports that involve any risk of falling.

Likewise, he has recommended taking care of daily postures, both when walking, sitting, lying down and getting up. In relation to this, he has requested pay attention when walking down the streetavoiding walking on frosty days and wearing footwear adjusted to the shape of the foot, and with low heels, if used.

To minimize the risks of falls at home, especially in older people, the expert has advised dleave the lights on at night to see better while walking, remove the carpets or other objects that could cause tripping and damage installation bathroom safety bars and pavement anti slip in the shower or bathtub.

Likewise, he has pointed out the importance of get your eyes checked regularlybecause seeing well is the “best way” to avoid a fall.

Because medications such as sedatives can cause drowsiness and instability, it has been requested “extreme” precautions when getting up from a place or moving around.

Early detection of osteoporosis

Despite the importance of carrying out this type of preventive measures, Maset has stressed that the priority is get the diagnosis of osteoporosis before a fracture occurs and prevent bone loss.

“To achieve this, as important as the use of medications, always under medical prescription, that stop the loss of bone mass or calcium and/or vitamin D supplements, is to incorporate them into our daily lives. “healthy lifestyle habits such as following a diet rich in foods rich in calcium, practicing regular physical exercise and taking care of our body posture.”he has expressed.

After this, he explained that the maximum peak of bone mass is reached around the 30 yearsthis being the moment in which bone resorption is greater than formation, affecting women more, especially after menopause.

“Osteoporosis reduces the density and quality of bones, which become more porous: there is more air inside and the number and size of the cavities increases, which weakens the skeleton and increases the risk of fracture. In the most advanced cases, bending over, coughing or sneezing may be enough for a vertebra to break, causing very acute pain in the back and causing it to become deformed. In many cases they are microfractures,” he concluded.