6 Protectors Against Osteoporosis

If dairy products are not well tolerated or if you choose a vegan diet, it is easy to raise doubts about whether you will get enough calcium to keep your bones healthy. We offer you 6 ideas to achieve it.

6 tips to prevent osteoporosis

These habits will help you get the calcium you need and maintain bone density:

1. Do exercise. People who exercise have higher bone density than sedentary people. To prevent osteoporosis, it is advisable to perform both aerobic exercise (resistance, which requires effort on the heart and respiratory system) and strength or load training to prevent osteoporosis.
2. Do not run out of vitamin D. It is essential for bone health, as it regulates the fixation of calcium in the bone. The latest research indicates that the deficit is common, so it is advisable to control it in an analysis at least once a year – better in winter, when the values ​​are lower – and to take a supplement if necessary. A part of vitamin D is synthesized through the skin thanks to sun exposure, so sunbathing without protection for half an hour a day is also preventive and advisable, although in summer the hours of greatest radiation should be avoided.
3. Not without vitamin K. In addition to being essential for blood clotting, vitamin K is essential for the formation of osteocalcin, a protein in the bone matrix. Many of the vegetables rich in calcium such as green leaves, soybeans or crucifers, are also rich in this vitamin.
4. Make sure you have a good supply of magnesium. One of the functions of magnesium is to activate the mechanisms to produce new bone, since it stimulates osteoblasts (cells that make bone) and inhibits parathormone (which increases bone resorption). A diet rich in greens, vegetables, nuts and whole grains provides the body with the necessary magnesium.
5. Take less salt. This measure is important in the prevention of osteoporosis, since a high intake of sodium (the main component of salt) increases the excretion of calcium in the urine, while a diet low in salt favors its renal reabsorption.
6. Eat foods rich in calcium. You can get enough calcium from plant foods.

Foods rich in calcium

These foods are all good sources of calcium and other essential nutrients for bones:

• Whole grains. They provide more nutrients than refined grains, including calcium. Phytates that inhibit its absorption are reduced with simple cooking techniques.
• Dried figs. About 90 g of dried figs provide about 150 mg of calcium. They are a good option as a snack, to add to a smoothie or as a dessert.
• Cruciferous. The cabbages of all types, including broccoli and cauliflower, are very versatile, rich in calcium and vitamin K. They should be included in the weekly purchase.
• Seeds and herbs. Parsley, basil, poppy seeds and sesame provide calcium. Even if a small amount is used, they are a good reinforcement.