osteoporosis; decrease in bone density and, accordingly, weakening of the bones and

It is called fragility. It is one of the common health problems with advancing age.

is one.

The main factors in the formation of osteoporosis are:

• Menopause

• Extends

• Parathyroid hormone disorder

• Long-term use of drugs that increase calcium excretion (anticonvulsants,


• Using drugs that regulate stomach acid for a long time

• smoking

• Excessive salt and caffeine intake

• Excessive alcohol use

• Insufficient calcium intake

• Inactivity

• Weakness

• Less use of fresh vegetables and dairy products in the diet

• Rare exposure to natural sunlight

• Diabetes, malabsorption, liver disease, small bowel disease, Cushing’s

Syndrome (irregular functioning of the adrenal glands), anorexia nervosa.

Risks of osteoporosis

The importance of osteoporosis is that it increases the risk of fracture due to low bone mass.

It is the most dramatic consequence of osteoporosis.

Prevention from osteoporosis

Since it is very difficult to fully heal the bone weakened by osteoporosis, it is very difficult.

Preventing the development of osteoporosis is as important as its treatment. Adequate calcium and

Bone mass is maximized by taking vitamin D. Estrogen for risky individuals at the onset of menopause

treatment can be done. Progesterone treatment also shows positive effects on calcium metabolism.

Regular exercise should be avoided by avoiding inactivity.

Required amount of calcium:

1-10 years: 800 mg / day

Puberty: 1200 mg / day

Women under 45 years: 1000 mg/day

Women over 45 years: 1200 mg/day


• Excessive protein intake and extreme thinness should be avoided. body mass index

(BMI) between 25-26 is appropriate.

• High salt consumption increases calcium loss.

• In addition, to increase your potassium intake, seafood, dried fruits,

from fresh fruit – juice, green vegetables, legumes, and wholemeal breakfast cereals

can be used.

• The best source of calcium is milk and dairy products. 2 glasses of milk taken daily

or yogurt meets half of the daily calcium requirement. Most of the milk fat is saturated fat

Since it consists of fatty acids, low-fat or non-oily ones should be preferred.

• Molasses, legumes and green vegetables should also be included in the diet sufficiently.

Animal protein, as iron requirements of postmenopausal women are reduced

one drawback to meeting most of their needs from low-fat or nonfat dairy products

there is none.

• A diet rich in omega 3 and omega 6 improves calcium absorption and improves bones.

Increases calcium accumulation. Include these essential fatty acids in your diet.

• Prefer grilling, boiling or baking instead of frying.

• Consume whole grains and calcium foods at different times.

• Include eggs (if your cholesterol is not very high), garlic and onions in your diet.

keep it. These foods contain sulfur, which is needed for healthy bones.

• Do not smoke.

• Do not drink excessive alcohol. A small amount of alcohol may not hurt, but regular alcohol

taking it increases the risk of osteoporosis.

• Excessive coffee should not be drunk. Too much caffeine is harmful to bones.

• Regular exercise should be done. Regular exercise, bones, balance and coordination

useful for Lack of exercise can cause calcium loss. preserve bone mass

Walking is the best exercise for you.



Milk (full-fat) 1 cup 238

Milk (skimmed) 1 cup 246

Milk (1/2 fat) 1 cup 244

Yogurt (with fat) 1 cup 222

Yogurt (1/2 fat) 1 cup 240

Egg (whole) 1 pc 38

Cheese (fat) 1 matchbox 50

Cheese (without fat) 1 matchbox 30

Cereal (dry) 2 tablespoons 152

Gruyere 1 matchbox 303

Cheddar cheese 3⁄4 matchbox 210

Cheddar 1 matchbox 216

Curd (fat-free-salt-free) 2 tablespoons 10

Chicken (white-skinless) up to 1 meatball 4

Chicken (black-skinless) up to 1 meatball 4

Dry beans 4 tablespoons 43

Dried chickpeas 4 tablespoons 45

Dried kidney beans 4 tablespoons 40

Walnut 2 pcs. 10

Nuts 5-6 pieces 20

Kale 100 g 116

Dried figs 1 pc 24

Pestil 100 g 86

Orange 1 medium 41

Apple 1 small size 7

Kiwi 1 pc 100

Vine leaves 100 g 392

Okra 4 tablespoons 69

Spinach 4 tablespoons 140

Parsley 100 g 203

Mint (fresh) 100 g 200

Chard 4 tablespoons 170

Arugula 100 g 205

Purslane 4 tablespoons 118

Cress 100 g 80

Molasses (grape) 1 tea glass 400

Ice cream (with milk) 1 tea glass 148

Tahini 1 teaspoon 426

Tahini halva 1 matchbox 27

Wheat bread 1 medium slice 5

Tarhana 1 tablespoon 70

dit. Ayşegül ÖZTÜRK

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