What is Osteoporosis?
In osteoporosis, bone metabolism changes and bone mass and strength decrease. Several causes favor the development of osteoporosis. Hereditary predisposition, lack of exercise, and hormonal changes during menopause all promote bone loss. According to the German Diabetes Aid, metabolic diseases such as type 1 and type 2 diabetes can also accelerate bone loss and cause osteoporosis. But an insufficient supply of some minerals can also lead to changes and a decrease in bone mass.
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A lack of nutrients can promote osteoporosis
We were stuck in it as children: strong bones need calcium. And rightly so, because calcium is a fundamental element for the maintenance and strengthening of our bones. If not enough calcium is absorbed from food, the body will remove calcium from the bones if there is a deficiency. In the long run, this can greatly damage the stability of the bones and consequently lead to osteoporosis. To be fully replenished with calcium, you should regularly consume calcium-rich foods such as milk, yogurt, cheese, vegetables and nuts such as hazelnuts and Brazil nuts.
Good to know: Vitamin D is needed for calcium to develop its full effect. The sunshine vitamin is essential for absorption and incorporation into bone tissue. For this reason, a vitamin D deficiency can also have a negative impact on bone health.
Insufficient supply of vitamin D can also lead to osteoporosis. The sunshine vitamin is responsible, among other things, for the absorption of calcium from food in the intestine and its storage in the bones. If there is a deficiency, it can impair bone mineralization and cause bone loss. Most (about 90 percent) of vitamin D is produced by the body itself, through the skin, which is exposed to UV rays.
But especially in the dark winter months, due to a lack of sunlight, the vitamin D level is too low for most people. To prevent this in the best possible way, you should fill up on as much vitamin D as possible in the summer. Patients with osteoporosis are also recommended to take supplements. Signs of a vitamin D deficiency are increased susceptibility to infections, hair loss, muscle and bone pain, bone deformities, fatigue, and depressive moods.
It is no coincidence that magnesium is referred to as a bone and muscle mineral. About 60 percent of the magnesium is in our bones. If there is an insufficient supply of the mineral, the body uses the deposits in the bones. This is not without consequences and the risk of osteoporosis increases. For high bone density, you should pay special attention to a good magnesium intake: foods such as legumes, brown rice, nuts, potatoes and sunflower seeds should therefore be a regular part of your diet.