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Natural aging is accompanied by wear of the bones. It is the hallmark of osteoporosis, a risk factor for fracture. But by watching your plate, you can limit the damage. We explain how.

I’osteoporosis characterized by loss of bone mass. At least that is the most obvious definition. However, there are some nuances.

On the same subject

The right anti-osteoporosis diet

Scientists speak of impaired bone quality as well as a decrease in its quantity. Doctors speak of a risk factor increasing the risk of fracture. And so it is rather this risk factor to be taken into account rather than a disease » specifies the Dr Eric Ménat, doctor in Muret in Haute Garonne.

According to Inserm, with the extension of life expectancyosteoporosis and broken bones associated with it represent an important public health problem. For the women around 65 years, it is estimated that 39% of women are affected. The proportion increases to 70% from the age of 80. And there are 377,000 new fractures due to osteoporosis each year in France. Osteoporosis is therefore not really a disease as such, because the decrease in the amount of bone is a inexorable physiological phenomenon. Somehow a natural aging.

This loss of bone mass results from causes related to the passage of time: the menopause for example, but also a sedentary lifestyle, tobacco, alcohol, poor food hygiene, or even certain medications. To minimize the risks, diet plays a key role.

Contrary to popular belief, it is not dairy products that are to be put at the top of ‘anti-osteoporosis’ foods. Obviously, you have to eat calcium found in dairy products, but not only. Betting everything on dairy products for calcium results in an insufficiently diversified diet,” adds the doctor.

So what food And drinks to privilege? Answers in pictures.

© Shutterstock / Sabine Schemken

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Dry vegetables
Bet on pulses associated with cereals in the evening with a soy product every other day.

© Shutterstock / UliAb

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Sardines
At least once a week.

© Shutterstock / from my point of view

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Whole grains
Brown rice can be combined with pulses. If you don’t like rice, you can replace it with other whole grains (wheat for example).

© Shutterstock / itor

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oilseeds
They provide calcium and other minerals, as well as good fatty acids and few bad fats. Fifteen almonds a day, hazelnuts or cashew nuts is ideal.

© Shutterstock / Katarzyna Hurova

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Dairy products
We can consider 1 fresh dairy product per day (yogurt or fromage blanc) and 1 portion of cheese per day (rather in the morning or at noon).

© Shutterstock / Evan Lorne

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The proteins
It has been shown that heavy vegetarians have more osteoporosis. Indeed, the bone is a protein matrix on which the calcium binds. If there is not enough protein, we make our bones badly. So every lunchtime, we eat a variety of animal protein (meat, poultry, fish).

© Shutterstock / Alter-ego

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The water
To act on osteoporosis, nothing beats carbonated waters rich in bicarbonates. For example, Vittel is a water rich in minerals AND bicarbonates, which is rare for still water. You can drink at least ½ liter per day of Vichy water (St-Yorre or Célestins) preferably during the meal.

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