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 In osteoporosis, the bone becomes more porous, making them brittle and amenable to rupture or injury. Osteoporosis is recognized as a common disease, especially in women. Can you protect yourself from this disease?
Women are much more likely to develop osteoporosis than men. This is due to the fact that we have a longer life, but also to the fact that we are endowed with lower bone mass than men. During menopause the amount of estrogen decreases, which increases the risk of developing osteoporosis than men.
Osteoporosis
- A disease which is affected by genetics and lifestyle of the individual. And if genetics correct we can not, then we deal with their own habits and lifestyle can.
 Here are simple ways to prevent osteoporosis:
- You need protein.
The more protein you eat, the more calcium the body receives. The body is able to excrete calcium alone only when plenty of protein. Otherwise, you need to take calcium-containing complexes. To isolate the calcium is best "works" protein derived from animal products. However, the vegetable protein is able to cope with the problem. So, vegetarians and fasting should not forget about legumes, whole grains, mushrooms.
- Add the onion to the food.
Bow slows bone loss. It is best to strengthen bones varieties of onions with a strong odor. They usually contain more antioxidants. Bones most useful large bulb onions, yellow onions.
- Keep your caffeine intake to a minimum.
Secure the norm - three cups of caffeinated coffee a day. If you consume more, it depletes calcium, which increases the risk of osteoporosis. If you can not reduce the consumption of coffee, go to the varieties of decaffeinated or low caffeine content. The same applies to tea - look for varieties with low caffeine content. A rooibos, for example, and does not contain caffeine.
 - Do not forget about regular exercise.
If you keep a normal weight, it will reduce the loss of bone mass. Yoga - a great option because it improves posture and stretching, and exclude the fall of bone fractures. It is best to regularly: 30 minutes three times a week.
- Fish in the diet - is required.
Salmon, sardines, can be in the form of canned food. Accompanying the fish garnish green increases the amount of calcium obtained. So eat fish with broccoli, cabbage, turnips. These green products are composed of potassium, and it blocks calcium loss.
 - Accept calcium-containing complexes.
This is a prerequisite for those who can not yet for some reason, go to the right products. Vitamin complexes must contain not only calcium, but also vitamin D to help the body to absorb high concentrations of calcium. Observe strict dosage, any excess of the negative impact on weight, metabolism and health.
- Drink milk, eat dairy products.
These products are a natural source of calcium and vitamin D required for osteoporosis prevention and control. An alternative may be to make soy foods (if the body does not accept the milk). Soy is useful for maintaining bone density. Soy milk substitutes may be included in sophisticated recipes, the taste is not hurt, but will add health.
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