Status: 13.01.2024, 15:12 PM
By: Natalie Hull-Deichsel
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Problems with the bones affect women more often than men. Osteoporosis is also favored by menopause. How to prevent it.
Osteoporosis is a disease of the skeleton and is characterized by low bone mass and deterioration of bone tissue. The more the resistance of the bones decreases, the higher the risk of fractures. The resistance of bones can be determined by bone density and is influenced by risk factors such as age and poor diet. In Germany, about eight million people suffer from osteoporosis, but the disease often remains undetected. It is estimated that only about ten percent of patients receiving treatment for bone or vertebral fractures actually receive a diagnosis of osteoporosis. Through a healthy lifestyle, appropriate diet and exercise, you can strengthen your bones into old age - especially an issue for menopausal women.
Protection against osteoporosis: keep an eye on diet and exercise
The sooner the resistance of the bones decreases, the higher the risk of fractures. Exercise and appropriate foods can increase bone density. © Westend61/Imago
A balanced, calcium-rich diet is crucial for the health of the body and especially for the strength of bones. If too little calcium is absorbed through food, less of the mineral is stored in the bones. Therefore, diet plays a significant role in bone health. The foods you eat regularly affect your bone density in the long run. To minimize the risk of osteoporosis, it is advisable to start with an adequate diet and regular exercise in good time, before the first signs of bone loss could appear.
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The so-called "peak bone mass", i.e. the maximum bone density, is usually reached around the age of 35. Nevertheless, even after this point in time, remodeling processes in the skeleton can still be positively influenced, as reported by the Deutsche Apotheker Zeitung.
Preventing Osteoporosis: Foods That Promote Bone Density
Not only milk and dairy products such as cheese and yoghurt, but also various types of fruit and vegetables as well as fish and nuts support bone structure:
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- Milk, buttermilk, yoghurt and hard or semi-hard cheese
- Broccoli
- Spinach
- Onions
- Fennel
- Paprika
- Tomatoes
- Herring
- Salmon
- Mackerel
- Lemons
- Blueberries
- Macadamia nuts
Calcium is an essential building block in the formation and maintenance of the skeleton. To meet the need for this vital mineral, adolescents and adults should consume about 1000 mg of calcium daily, as recommended by the umbrella organization for osteology (DVO). Women should also know that after menopause, their daily calcium requirement increases to about 1200 mg, as hormonal changes lead to increased bone loss.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It is in no way a substitute for a visit to the doctor. Unfortunately, our editorial team is not allowed to answer individual questions about clinical pictures.