Osteoporosis is a disease characterized by a decrease in bone density, which makes them brittle and more likely to break.
“Bone is a living tissue in perpetual renewal. On the one hand, new bone is formed (bone formation) and at the same time old bone is destroyed (bone resorption)”, specifies the University Clinic of Navarre, in Spain.
This disease begins to register when the balance between these two situations is broken, either because new bone formation decreases, or because reabsorption increases, or for both reasons.
When the body begins to feel this disease, the bones become thinner and more fragile, and less resistant to trauma, fracturing easily, the wrist, hip and vertebrae being the most sensitive parts of this situation.
The United States National Library of Medicine assures that sometimes bone loss occurs without a known cause, while in others it occurs due to hereditary problems, for example. In general, Caucasian and older women are more likely to face this condition.
According to the experts of this institution, as a person ages, the body can reabsorb calcium and phosphate from its bones, instead of retaining these minerals in them. This weakens the bone structure.
A healthy and balanced diet, as well as regular physical activity, is the best way to prevent the weakening of bones and the possibility of facing fractures.
Calcium and vitamin D are two essential nutrients in the diet of the elderly, as they will help prevent this disease or at least prevent it from progressing. According to information from the Spanish health company Sanitas on its website, older people need a daily calcium intake of 1,200 milligrams for men and 1,300 milligrams for women.
Vitamin D facilitates the fixation of calcium and is synthesized in the skin when the person is exposed to the sun for 15 or 20 minutes a day. It is also important to keep in mind that alcohol, tobacco and caffeine inhibit the absorption of calcium, which is why it is ideal to avoid its consumption. Some natural shakes can help strengthen bone structure and prevent osteoporosis.
Orange, papaya and yogurt
A good home remedy to help prevent this condition and strengthen bones is an orange papaya smoothie with yogurt, according to health and wellness portal Tua Saúde. This combination is rich in calcium and vitamin D. Both of these fruits, according to the aforementioned source, contain a good amount of calcium.
To make this drink, you need vitamin D-enriched yogurt, a small slice of chopped papaya and half a glass of orange juice. Mix the ingredients in the blender and drink immediately. This shake contains a lot of fiber and for this reason it can also have a laxative effect.
Almonds, egg yolk and cherries
Almonds are rich in phosphorus and magnesium, two ideal minerals for taking care of bone health, while egg yolks provide vitamin D, which helps absorb calcium and phosphorus from food, and cherries are high in anthocyanins, a type of flavonoid shown to strengthen bones, requires information from the Better with Health portal. This fruit also contains vitamin B12 and folic acid, essential for strengthening bones, ligaments, muscles and joints.
To make a smoothie, you need a glass of almond drink, three nuts, 10 cherries, an egg yolk and a tablespoon of honey. The cherries are washed and the shells of the nuts are removed, the white is separated from the egg yolk and the latter is brought to the mixer, together with the other ingredients. It is mixed until a homogeneous drink is obtained, which can be consumed in the morning, indicates the aforementioned source.
papaya and sesame
These two ingredients provide calcium to the body and to prepare the drink you need two tablespoons of sesame; 200 milligrams of papaya and half a liter of water and if desired, you can add honey. Everything is mixed in the blender until a homogeneous product is obtained and the recommendation, according to Tua Saúde, is to drink it at least two glasses a day.