One of silent disease that often attack older women is osteoporososis. It makes your bone weak and more likely to break. The osteon means ‘bone’ while porosis means ‘hole or passage’.
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Anyone can get this disease if they take for granted with their bone needs. Appropriate dietery pattern to prevent and cure osteoporosis is food containing balance nutritions and available for healthy bones such as protein; calcium, phosphorus and vitamin D, as well as phytoestrogen (especially for menopausal women who losing their estrogen hormone). Calcium and phosphorus play an important roles which combined to form calcium phosphate in the bone formation process.
Increased accumulation of calcium phosphate may increase density in bones. Bones reached their maximum strength and density (peak bone mass) at the age of 25 to 30 at trabecular bones; while for compact bones is around 35 to 40 years old. It is important for young girls to reach their peak bone mass as a young adult will be more likely to have a higher bone mass later in life.
Is there any factors that hinder the achievement of calcium requirements? Yes! You have to pay attention about this or else, your calcium needs for healthy bone is not enough even though you have take more calcium in meals. Factor that prevent the calcium absorption is the presence of organic nutrients which can react with calcium to form insoluble salt compound (eg., phytic acid, oxalate acid). Oxalate acid, often found in greany-leaf vegetables can form insoluble calcium oxalate compound, whereby it cannot be absorbed by the body.
So here we go. This is few factors that can prevent calcium absorption includes:
a) Excessive dietary fiber intake. According to a report published in the “Journal of Nutrition”, 1999, cereal fiber has been shown to decrease the absorption and retention of calcium, magnesium and zinc during the same meal. It is recommended to choose cereals, oats, or other grains that don’t seems to block the calcium.
b) Too much salt could mean too little calcium. Sodium intake may force the calcium to move out the body, excreted through urine. As the researcher from University of Alberta, Canada, Dr. Todd Alexander justify that as calcium excreted in urine, it raises the risk of kidney stones while inadequate level of calcium in te body can lead to an increase risk of osteoporosis.
c) High dietary protein consumption. Excessive protein consumption over than body needs will give bad impact in calcium balance. Calcium reabsorption in kidney can be interrupted and this condition may increase the excretion of calcium via urination.
d) Lactose intolerance. certain people may suffer the inability to digest lactose. If you feel uncomfortable stomach, bloating and cramps, you maybe the lactose allergy sufferer.
e) Malabsorption syndrome. It is an alteration in the ability of the intestine to absorb nutrients adequately into the bloodstream as well as calcium. The sufferer must have gluten free diet to prevent from severe calcium absorption.
You should take well balanced diet as for prevent yourself from osteoporosis such as fruits and vegetables and also multivitamin as for supplement. As bones strong and healthy, makes your day happy!
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