Thursday, 16 May 2013


Osteoporosis is also called brittle bone disease. It is a condition that is just as common in women as it is in men and causes the bones to become so weak (porous) that there is a increased risk of breaking bones.

Bone is a organic tissue. It is constantly built up and during the whole life. For the thirtieth year is building bigger than the breakdown, causing the bone is stronger and grows. Varied – calcium rich – diet and physical activity  deliver healthy strong bones; This applies both during the construction period and after. After the 35th year the breakdown gradually larger than the building; as a result, the bones less firm.

Healthy eating & exercise reduces the risk of
Research has shown that the chance to get to reduce osteoporosis. We can do very much to themselves to keep our bones strong and healthy. If there is osteoporosis, preventive measures can help to protect against further weakening the bones. Good nutrition and certain dietary supplements are, in addition to exercise and fall prevention, factors that reduces the risk of osteoporosis or on complaints thereof.

Nutrition and osteoporosis
Proper diet typically includes in adequate amounts of all nutrients needed for healthy bones. This applies in particular to the in fat-soluble vitamins D and K and water-soluble vitamins B6, B11, B12 and vitamin C.

There is evidence that extra calcium bone loss may slow down. That is why people need more calcium from 70 years. In addition to sufficient vitamin D and calcium is also exercise important for building and maintaining bones. Research shows that certain fatty acids, such as those in fish, also may be of interest to healthy bones.

Calcium is essential for strong and healthy bones. A power supply with about four servings of dairy products per day provides enough calcium to fulfill a requirement. But not everyone gets that. These include vegans or people with lactose intolerance. A diet without dairy delivers no more than 400-500 mg of calcium. However, this is not sufficient to the bones to get or keep in good condition. Cheese is a good calcium source that contains no lactose. Also other fermented dairy products such as yogurt, are good sources of calcium. They are typically well tolerated by people with lactose intolerance. If no or insufficient milk is used, a calcium supplement.

Vitamin D
Vitamin D causes the body calcium (lime) from the diet can record and can use for the bones. You get enough vitamin D through a combination of daily exposure of the skin to sunlight and vitamin D in the diet. Many groups of the Dutch population have extra vitamin D needed in the form of a supplement. Adequate vitamin D is very important for people with osteoporosis. Whether and how much extra vitamin D needed is determined with the attending physician.

Vitamin K
Except for proper blood clotting vitamin K is also needed for the production of certain bone proteins  Proper diet (plenty of vegetables, dairy) supplies enough vitamin k. vitamin is also created by bacteria in the intestine.

Vitamin B6, B11 and B12
The vitamins B6, B11, B12 are involved in building up and dismantling amino acids. Amino acids are building blocks of proteins. The vitamins are especially involved in the conversion of the amino acid methionine into cysteine. If the supply of one or more of these vitamins is insufficient, in the blood increases the concentration of the intermediate of this conversion, the homocysteine. It has been found that an increased homocysteine levels is a risk factor for getting heart disease and that it increases the risk of osteoporosis. Because many elderly people the ability to absorb vitamin B12 (in meat and dairy) is reduced, is a good supply of vitamin B12 for the elderly is absolutely a concern.

Vitamin C
Vitamin C plays an important role in the formation of connective tissue. Those who regularly eat fruit and vegetables, potatoes, usually get enough vitamin C within. Also ready made fruit juices contain a lot of vitamin c.

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