As of: March 27, 2024, 11:06 a.m
By: Natalie Hull-Deichsel
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Bone problems affect women more often than men.
Osteoporosis is also promoted by menopause.
How you can prevent it.
Osteoporosis is a skeletal disease characterized by low bone mass and deterioration of bone tissue.
The more the resistance of the bones decreases, the higher the risk of fractures.
Bone resistance can be determined based on bone density and is influenced by risk factors such as age and poor nutrition.
In Germany, around eight million people suffer from osteoporosis, but the disease often goes undetected.
It is estimated that only about ten percent of patients treated for bone or vertebral fractures actually receive a diagnosis of osteoporosis.
Through a healthy lifestyle, appropriate diet and exercise, you can strengthen your bones well into old age - especially an issue for women during menopause.
Protection against osteoporosis: keep an eye on diet and exercise
The sooner the resistance of the bones weakens, the higher the risk of fractures.
Bone density can be increased through exercise and appropriate foods.
© Westend61/Imago
A balanced, calcium-rich diet is crucial for the health of the body and especially for the strength of the bones.
If too little calcium is consumed 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 term.
To minimize the risk of osteoporosis, it is advisable to start eating an appropriate diet and regular exercise well before signs of bone loss 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, remodeling processes in the skeleton can still be positively influenced, as the
Deutsche Apotheker Zeitung
reports.
Prevent 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, yogurt 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 around 1000 mg of calcium daily, as
recommended by the
German Association for Osteology (DVO) .
Women should also know that after menopause their daily calcium requirement increases to around 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 in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.