If too much substance is broken down and too little builds up, bones can become porous, especially with age. The diagnosis is then: osteoporosis. Being underweight, chronic conditions such as rheumatism, diabetes or unrecognized celiac disease increase the risk. But diet also plays a role. “Beer, soft drinks, sausages, meat and prepared products contain a lot of phosphate, which draws calcium from the bones,” says Dr. Heide Siggelkow, professor of internal medicine, endocrinology and diabetes at the University Medical Center of Göttingen, in the health magazine “Apotheken Umschau”.
Pay attention to the balance of vitamin D
Therefore, to slow down or even stop the process, a healthy diet rich in calcium is important. If you are vegan or have a milk intolerance, you can use calcium-rich mineral water or vegetables such as kale and spinach. Vitamin D also ensures healthy bones. While it is enough to spend 20 minutes a day outside with bare arms and legs in the summer, it may make sense to test your vitamin D level once in the summer and winter. Vitamin D can be taken specifically in case of lack of supply. Those who protect themselves from the sun due to the risk of skin cancer and possible sunburn, and thus reduce vitamin D synthesis in the skin, are also at increased risk of vitamin D deficiency.
Training against bone loss
Exercise is a good way to stop bone loss. “One way is to build muscle and balance training to prevent falls,” says Heide Siggelkow. “However, to increase bone density, you need to do specific weight training.” She recommends muscle-building training, especially for women who are more prone to osteoporosis after menopause. Anyone new to training should talk to a doctor beforehand.
This report is only free for publication with a reference to the source. The health magazine “Apotheken Umschau” 6A/2022 is currently available in most pharmacies. Much more interesting health news is available at https://www.apotheken-umschau.de and on Facebook (https://www.facebook.com/Apotheken.Umschau/) and Instagram (https://www.instagram.com ) /apotheken_umschau/).
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