Luciana Baroni
The bone is the constituent of the skeleton, 's "scaffolding" that yes, we grow with and supports the weight of our organs and tissues, but it is mainly the "bank of Football", a mineral essential for the function of nerves, heart, muscles and brain. Bone is a living tissue, constantly changing the overlap of the continuous and simultaneous process of resorption and reconstruction. Until reaching the "peak bone mass (maximum bone growth, around 35 years of age), the processes of construction shall prevail over those of absorption. Following the process of construction is reduced, the processes of resorption and prevail: this causes a progressive loss of bone mass, which within certain limits, however, be considered "normal" aging.
But if this loss is of such significance as to make the bone weak and at risk of failure, then this condition becomes a disease, osteoporosis, which runs asymptomatic for many years, until it does not cause spontaneous fractures caused by trauma or a trivial load of vertebrae, ribs, wrist and femur in particular. And 'well-known as a fracture of the femur is a situation far from unusual and very serious, since it can lead to death or permanent disability.
Lifestyle The importance comes from the fact that the main patterns that compose it (diet, exercise, tobacco, coffee and alcohol) can affect bone health, acting both on the maintenance of calcium deposition in bone. Let's see how.
1. The diet: everyone knows that to prevent osteoporosis should take plenty of calcium. Well, not really. There are people (like in Asia or in black) that take very little calcium from food, but do not know osteoporosis. Other populations (such as the Western or Eskimos), who take enormous amounts of calcium, but have very high rates of osteoporosis. It is therefore not just a question of amount of calcium. The problem is to get calcium from foods so that at least part of that set to remain in the body. Some components of the diet are in fact responsible for stealing the bone calcium as they cause the elimination of large amounts of calcium from the body.
proteins, essential for bone growth, when in excess resulting in its demolition, as to "neutralize" the acid waste a large amount of calcium in the urine must be entered: Football stripped the skeleton, which is so hopelessly lost . Animal foods are the most harmful, because protein-rich first, second, because the animal proteins are more acidic. Dairy contain plenty of calcium but also a lot of animal protein and much phosphorus, and the amount of calcium that is removed from the body once the loss is very low if at all. Meat and fish contain, in addition to many animal proteins, very little calcium and phosphorus, causing increasingly hopeless and loss of calcium from the body. So does the salt, and not just the kitchen, but also everything from food animals made.
The best dietary sources of calcium are of plant origin: green leafy vegetables and legumes (beans & greens) are rich source of calcium as well as other important nutrients. Plant foods also contain generally adequate but not excessive amounts protein, are low in sodium, rich in potassium and therefore able to "neutralize" the acidity of urine while maintaining or increasing the calcium content of bone. The soy-based foods contain phytochemicals, isoflavones, which are the exclusive property of acting as estrogen but can exert protective effects on bone and tissue hormone-sensitive.
2. Exercise: It 's known to all as astronauts in space lose bone mass in the absence of gravity, as if only a limb immobilized for even a fracture can be missed in a few weeks a lot of bone mass. Sedentary people are at high risk, while people who practice sports maintain good bone mass over a lifetime. The practice of regular exercise is essential to maintaining the calcium level in bone. Far from thinking of becoming all of the athletes, it is important for all ages try to stay physically active, dedicating at least one hour of the day for a walk in the open air as well as a positive bone stress, exposure to sunlight allows to maintain adequate levels of vitamin D, which is formed in the skin (just the face or hands) and that is also important for bone health.
3. Habits luxuries (alcohol, caffeine and tobacco) increase the risk for fractures, but not limited to, known and there are many valid reasons why those who are addicted to these substances it is decided to reduce or avoid using them.
Act in order to maintain a healthy bone throughout life is therefore possible and advisable, and is something that is useful for the prevention of other chronic diseases related to lifestyle (obesity, diabetes, hypertension, cancer, arteriosclerosis, Osteoarthritis, Dementia, Parkinson's disease) that are tearing our "Welfare Society".
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