What should people with osteoporosis eat? – VnExpress

Supplementing with foods rich in calcium and vitamin D is the key to having healthy bones and preventing osteoporosis.

Doctor.CKI Dao Thi Yen Thuy, Head of Dietetics Department, Tam Anh General Hospital in Ho Chi Minh City, said that osteoporosis is a very common disease, common in post-menopausal women and the elderly. This condition occurs because calcium, vitamin D, and other minerals in the bones are lost over time.

A normal adult needs to provide the body with 800UI of vitamin D and 1,000mg of calcium per day. However, the average Vietnamese meal only meets 50% of the body’s calcium needs. When the diet lacks nutrients for a long time, it will lead to osteoporosis. It is noteworthy that this disease progresses silently, in the early stages it is difficult to recognize, when there are signs such as height reduction, joint pain, hunchback, etc., osteoporosis has progressed. heavy.

With osteoporosis, a minor collision or fall can also lead to a fracture. Image: Shutterstock

If not detected and controlled in time, osteoporosis can easily lead to complications. Of these, the most common is fracture. The cause of this condition is that when osteoporosis, the density of the patient’s bones decreases, making the bones weak, brittle and more prone to fracture. In some cases, just a slight collision, bending over or coughing or sneezing can also break a bone.

According to Dr. Yen Thuy, the most effective and simple method to increase bone density is through nutrition. The following foods help prevent and control osteoporosis effectively:

Milk and dairy products such as cheese, yogurt, flan… are the richest sources of calcium for the body. If necessary, the patient can use more specialized condensed milk to supplement calcium. However, it should be noted that nut milks such as soy milk have only 1/5 of the calcium content of cow’s milk; Condensed milk contains very little calcium but high sugar content, not good for health.

Small fish that are processed with the bones in them are high in calcium.  Photo: Shutterstock

Small fish that are processed with the bones in them are high in calcium. Image: Shutterstock

Small fish that can eat bones such as fish balls, scads, anchovies… or deep-fried fish dishes will provide a higher calcium content than when patients only eat fish meat. The same is true when eating shellfish and other well-cooked seafood.

Vegetables are not only beneficial for osteoporosis but also for overall health. Patients should eat boiled vegetables to be able to absorb as much calcium and vitamin D as possible from this food group. Vegetables that are good for bones include: broccoli, kale, soybeans, cabbage… However, it should be noted that, if you consume too much fiber, it will cause calcium loss through the digestive tract. . Therefore, patients should only eat 100 grams of vegetables per meal.

In addition, for the body to absorb and metabolize calcium better, the patient needs to provide enough vitamin D. This vitamin D is found in sunlight, foods such as milk, egg yolks, fish, liver, cereals. glass…

In case osteoporosis has led to fracture complications, in addition to the above-mentioned calcium-rich foods, to heal bones quickly, patients also need to add protein-rich foods such as chicken, fish, shrimp, and crab. .. According to Dr. Yen Thuy, if the patient does not have a history of allergies to any food, they should not be too worried about keloids, itching or causing pus, wound infections. Because it’s not the food that is the cause of these problems, but the location and poor hygiene. In addition, exercising with reasonable intensity as soon as the doctor allows is also a method to promote rapid bone healing.

To prevent osteoporosis, patients should have regular health checkups and measure bone density to promptly detect signs of osteoporosis. From there, have a suitable diet and exercise.

Phi Hong


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