Osteoporosis is a disease that produces a progressive decrease in bone mass. It does not hurt, nor does it present any symptoms, but it progresses silently, weakening the bones until one day a fracture occurs and the problem comes to light.
Women over 45 are at higher risk of suffering from it, due to the hormonal changes characteristic of menopause, but other circumstances can also be causal factors: genetics, taking some medications, smoking, drinking excessively, not doing Exercise and carry a diet low in calcium, vitamins and minerals.
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In Spain about 2 million women suffer from osteoporosis (1 in 4) and according to the Spanish Society of Rheumatology (SER), a high percentage will suffer at least one osteoporotic fracture in their remaining life: 1 in 3 women and 1 in 5 mens.
To prevent bone problems, exercise and diet are key players. Exercise because it helps keep bones strong and well nourished, and diet, because it is responsible for providing the body with the substances it needs to be in shape.
It is known that calcium is the mineral par excellence for bones, now, it must be clear that it is not enough and that not everyone has the same requirements. So important is that there is no lack of calcium (about 800 mg / day) as well as absorbing well . And do not forget that to promote the absorption and fixation of calcium in the bones, the contribution of magnesium, vitamin D and vitamin K is essential.
If your diet is complete, varied and balanced and you do not have your needs increased, it will probably be enough. If not, consult a health professional about the possibility of supplementing your diet with an adequate complement.
Do it for the future of your bones!
Take enough calcium
General information: Introduction
The body needs calcium to build strong bones when you're young and to keep them strong as you get older. We all need calcium, but calcium is especially important for women and girls. Many people, including most women, do not take enough calcium.
How much calcium do I need every day?
Women:
- If you are between 19 and 50 years old, take 1000 mg (milligrams) of calcium every day.
- If you are 51 years old or older, take 1200 mg of calcium every day.
Mens:
- If you are between 19 and 70 years old, take 1000 mg of calcium every day.
- If you are 71 years old or older, take 1200 mg of calcium every day.
Children:
- Children between 1 and 3 years old need 700 mg of calcium every day.
- Children between 4 and 8 years old need 1000 mg of calcium every day.
- Children between 9 and 18 years need 1300 mg of calcium every day.
- Calcium can prevent osteoporosis (weakening of the bones).
- Osteoporosis is a disease that causes bones to become brittle and fracture more easily. Some people do not know they have osteoporosis until a bone is broken.
- One in four women and one in 20 men over 65 in the United States have osteoporosis. Calcium helps keep bones strong and less likely to break.