Osteoporosis Means Porous bone, Where Density and Quality of Bones are reduced. As bones become more porous and fragile, the risk of fracture is greatly increased. The loss of bone occurs silently and progressively. Often there are no symptoms until the first fracture occurs.
OSTEOPOROSIS AND ITS PREVENTIVE MEASURE
Healthy eating and vitamin D supplements.
Eating a healthy, balanced diet is recommended for everyone. It can help prevent many serious health conditions, including heart disease, diabetes and many forms of cancer, as well as osteoporosis.
Calcium intake is important for maintaining strong bones.
Calcium: This is a mineral that your body needs every day for many functions. Calcium plays a role in maintaining the strength of your bones and teeth, as well as the functioning of your heart, nerves, and blood clotting. Unfortunately, the majority of the population is not taking in the required daily amount of calcium. When this happens, your body will use the supply that you have from your bones to support the other functions that it is needed for. For this reason, it's imperative that you meet your daily requirements every day.
Your body does not absorb more than 500 mg of calcium at one time, so do not try to get all of your calcium in at one meal.
Sodium: High levels of sodium will interfere with calcium retention; the higher your sodium intake the more calcium your body needs to meet its daily requirements, so it's best to keep your sodium intake down.
You can usually meet your needs by having a diet balanced with high-calcium foods. If you need to take a supplement to reach your requirements, speak with your physician about the best one for you. Your body does not absorb more than 500 mg of calcium at one time, so do not try to get all of your calcium in at one meal.
Vitamin D: The best Source is SUN-RAY. The ultra violate ray from The Sun Trigger the production of Vitamin D in Your Skin.
Vitamin D Highly essential for Absorption of Calcium.
Vitamin D3: Vitamin D3 is Essential for Maintaining Bone health and the immune System. Brittle Bones, Muscle Pain or Weakness. Dementia, Weakened Immune System, Depressions, Muscle Meekness and Pain.
Proteins are essential for the healthy growth of the foetus and to maintain the mother’s health. Proteins form the building blocks for blood, bones, organs, muscles and tissues. Inadequate protein intake can lead to severe malnourishment. Your daily diet should have an additional 0.5g of proteins in the first trimester, 6.9g in the second and 22.7g in the third trimester. So you need about 78g of proteins in the third trimester.
| Calcium | VITAMIN D | SODIUM |
|---|---|---|
| Dairy products: milk, yogurt, cheese and calcium-fortified cottage cheese | Fortified milk | You can usually meet your needs by having a diet balanced with high-calcium foods. If you need to take a supplement to reach your requirements, speak with your physician about the best one for you. Your body does not absorb more than 500 mg of calcium at one time, so do not try to get all of your calcium in at one meal. |
| Green leafy vegetables: broccoli, kale, collard greens, dried figs, turnip greens, and mustard greens | Fish: salmon, mackerel, and tuna fish
Egg yolk Protein: Maintain a balance of high-protein foods in your diet. These foods include meat, seafood, poultry, eggs, cheese, beans, and dairy. |
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| Nuts: almonds and Brazil nuts | Phosphorus: This supports building bone and other tissue during growth. There is a wide availability of this in foods, so it is not difficult to get adequate amounts in. | |
| Enriched foods: cereals, orange juice, beverages, and breads that have calcium added to them | Sources of phosphorus are: Dairy foods: milk, cheese, and yogurt, Meat,Baked goods, Cereal, Eggs, Nuts, Fish, Soda |
There are things in your diet that can interfere with how much calcium your body can absorb:
Phytic acid: This is found in unleavened bread, raw beans, seeds, and grains.
Oxalic acid: This is found in spinach. The calcium that spinach contains will not be absorbed because of oxalic acid.