Osteoporosis is a very dangerous disease that can not be cured. The disease is considered predominantly "feminine," as the thinning of the bones is due to a reduction in the level of estrogens in the blood. Therefore, prevention of osteoporosis in women is very important, implying compliance with a number of conditions that need to be observed not only during menopause, but throughout life.
Principles of prevention of osteoporosis
It should be understood that the disease is not developing rapidly, but gradually, so special importance should be given to the habitual way of life for yourself now, without waiting for the first symptoms.
First of all, it is necessary to adjust the food. It is necessary to receive calcium and vitamin D in sufficient volume, which facilitates its assimilation. In a daily diet, you must include such products:
- milk, cheese, yogurt, cottage cheese;
- sesame, almonds, seeds;
- soya beans;
- greens, lettuce, spinach;
- sardines, salmon.
Vitamin D is found in yolks, fish oil and synthesized under the influence of sunlight.
Also in the prevention of osteoporosis in the elderly should pay great attention to the active way of life. It is important to exercise regularly, strengthening the muscles. It is necessary to walk more often on the street, instead of using a staircase, perform simple exercises with a moderate load. A person who has been immobilized for a long time begins to rapidly lose bone mass.
To prevent the development of ailment it is recommended to follow such rules:
- Refuse to smoke and alcohol.
- Eat less strong tea and coffee.
- Often go to the sun.
- Take vitamin complexes containing calcium.
- Include dairy products in the diet.
- There are more vegetables, greens, nuts and fruits.
Prevention of osteoporosis in menopause
Starting from the age of 35, it is necessary to think about
Also at this stage, an important place in the prevention of osteoporosis is given to taking medications. Women should take the following groups of drugs:
- hormonal drugs that reduce the symptoms of menopause, insomnia, irritability and prevent the destruction of bone tissue;
- bisphosphonates designed to compact the bone;
- vitamins D3 and calcium.