Osteoporosis is a systemic disease of the skeletal system characterised by low mineral density and deterioration of the microarchitecture of bone tissue.
Literally, osteoporosis means ‘porous bone’, resulting in an increased risk of fracture due to increased fragility of the bone fragility .
Osteoporosis cannot simply refer to a lack of calcium, rather to a difficulty of the body to retain and fix calcium in the bone, this is a delicate process coordinated by complex physiological mechanisms, with a synergism involving the activity of the liver kidneys, parathyroids and thyroid gland.
There are many minerals that promote good bone health, so a diet that varies daily will be the first rule to allow the turnover of vitamins, minerals and nutrients
useful for the functioning of organs and systems.
Among the causes of bone demineralisation are: sedentary lifestyle, reduced exposure to the sun, industrialised and repetitive diet that risks causing excesses on the one hand and deficiencies on the other.
For example, a reduction in fat leads to a lack of those biochemical substrates essential for the synthesis of vit D, and K, A involved in bone health.
It should be emphasised that consuming milk, yoghurt and light cheese reduces calcium absorption and increases the overall glycaemic index of the meal . Today, people get fat because of an excess of carbohydrates and sugars, not because they consume too many vegetable or animal fats .
The use of antacids also inhibits calcium absorption, as do alterations in liver function, so people who chronically use medicines.
An overuse of vegetable fibres and bran with a laxative function has a powerful limiting power on calcium absorption: in osteoporosis and osteopenia, vegetables rich in oxalates such as asparagus, rhubarb, spinach, watercress, beetroot, tomatoes, etc. must also be reduced.
oxalate-rich vegetables such as asparagus, rhubarb, spinach, watercress, beetroot, tomatoes, etc. as well as excessive amounts of cereals and whole-wheat flours such as wheat, barley, maize, which contain significant amounts of phytic acid.
To facilitate the deposition of dietary calcium in bone tissue, it is essential to maintain stable alkaline blood pH, not only by reducing acidifying foods such as meat, but also by introducing alkalising foods such as vegetables. also by introducing alkalising foods such as vegetables.
Seafood, and in particular clams, are a valuable source of bioavailable calcium bioavailable.
On the other hand, cheeses (particularly mature cheeses) have abundant calcium in the crystalline state: therefore poorly absorbable, other problems arising from excessive cheese consumption: increased LDL-cholesterol, constipation increased blood pressure, increased body weight .
For tendon health, it is very important to keep the tissue well hydrated (for elasticity) to ensure the maintenance of the viscoelastic properties of this tissue and avoid the effect of a tendon resembling a ‘dry sponge.
Proteins are the source of amino acids, the ‘building blocks’ that make it possible to ‘build’ all the molecules that make up the tendon. dietary sources of protein such as white and red meat (the latter to be consumed in consumed in more moderation), fish, eggs and vegetable proteins from legumes. Equally important are micronutrients such as sulphur (e.g. from broccoli, cabbage, onions), calcium (whole whole yoghurt, green cabbage, almonds and broccoli), copper and manganese (dark chocolate, nuts, whole cereals). nuts, whole grains) and vitamins C and A.
(Article by Dr Guisto Cristina)
