10 recommendations to care for and strengthen your bones

Maintaining the body structure, protecting viscera and tissues, housing the bone marrow and facilitating movement are the strategic and essential bone functionsa fabric that is in constant renewalforming and destroying, throughout life.

until you enter in my thirties bone formation predominates and in it the peak bone mass With which later stages will be dealt with in which tissue destruction prevails.

In the osteoporosisthe second most important health care problem after cardiovascular diseases, is precisely a imbalance between that synthesis and resorption of bone.

How to prevent bone problems from childhood?

Food is key. And here prevention is decisive.

According to the Hispanic Foundation for Osteoporosis and Metabolic Bone Diseases, the bone health of Spanish children is considered to be among the worst in Europe.

Diet is one of the main causes: almost 60% of children have vitamin D deficiency and only 10% ingest the necessary daily calcium to obtain healthy and resistant bones.

But many other nutrients -proteins, sodium, phosphorus, magnesium, fluoride, and vitamins C, K and A- are involved in the metabolism of the skeleton. Its excess or its deficiency it also affects bone health.

In practice, to protect the bones no special diet required. It is enough to comply with the basic nutritional recommendations: a Mediterranean, healthy and balanced diet.

The bones are also influenced by other lifestyle factors. A very important one is the sport.

Physical activity causes muscle contraction promotes calcium deposition in the bone and improves blood circulation, which provides more nutrients to the bone

Walking, running, practicing gymnastics, dancing: movement is the raison d’être of the bones, and they appreciate it.

Does caloric intake affect bones?

A lot. Eating more calories than necessary increases body fat and weight.

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He excess kilos It is harmful to the bones, especially those of the lower body.

But also thinness is a problem. people who weigh less than 49 kilos they have, for example, more risk of osteoporosis.

Can an excess of protein harm you?

Yeah. The usual recommendation is one gram of protein per kilo of body weight up to date.

Many people exceed these values, even doubling them.

This waste, besides being useless, harms different tissues and systems. In the case of bone, increases urinary calcium excretion.

How does vitamin D act on bones?

Favoring the absorption of calcium. Its deficit can cause the calcium in the diet to not be properly absorbed and, as a consequence, the bones to weaken.

As long as it is prudent, the skin contact with the sun It is beneficial because it stimulates the production of vitamin D.

Why is vitamin C important?

Vitamin C is essential for collagen can be formeda fundamental protein of the bone organic matrix and which represents 35 to 40% of the bone.

Consume abundant daily fresh and raw fruits and vegetables It is the best guarantee to obtain a sufficient supply of this vitamin.

Does diet influence calcium absorption?

Yeah. Calcium absorption also varies greatly depending on the diet.

The excess of phosphorus, Cereal phytates and oxalates make it difficult.

What minerals should not be exceeded?

sodium and phosphorus They are the ones that usually cause the most problems.

It is necessary to control its consumption because the amounts of these minerals are in inverse proportion to calcium absorption.

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It is particularly advisable moderate salt intake and do not abuse foods rich in phosphorus, such as cola drinks.

Is calcium always used the same?

No. In foods that can be sources of calcium, as much or more than its content matters the degree of use or bioavailability.

The absorption of calcium from certain vegetables is 5%while in foods with the presence of vitamin D and certain amino acids absorption is favoured, which reaches 30%.