Osteoporosis is a silent disease with serious consequences, especially for women after menopause. It is estimated that one in three women and one in five men will suffer a fracture related to this condition during their lifetime. At Clínica del Carmen, we understand that prevention begins long before diagnosis, and nutrition plays a fundamental role.
What is osteoporosis and why should we be concerned?
Osteoporosis is characterized by a progressive decrease in bone density and quality, making bones fragile and prone to fractures. It often presents no symptoms until an injury occurs, such as a fracture of the hip, wrist, or spine. It is especially prevalent among postmenopausal women due to the decline in estrogen levels, a key hormone for bone maintenance.
Essential nutrients for strong bones
Vitamin D: the key that unlocks the door to calcium
Vitamin D is essential for bone health. It helps the body absorb calcium in the intestine and regulates calcium and phosphorus metabolism. A vitamin D deficiency prevents the efficient absorption of these minerals, weakening bone structure.
Daily recommendation: 15 to 20 μg (600-800 IU) for adults.
Food sources of vitamin D:
- Cod liver oil (210 μg/100g)
- Eel and glass eel (110 μg/100g)
- Herring (40 μg/100g)
- Mushrooms (28,4 μg/100g)
- Roast lamb (20 μg/100g)
Sun exposure is also an important source, so it is recommended to spend at least 15 minutes a day in the sun, especially in areas such as Las Palmas de Gran Canaria, Arucas or Vecindario, where the climate allows it for most of the year.
Calcium: the mineral of bone strength
Calcium is the main component of bones. When its absorption decreases, the body draws it from the bones, weakening them. This activates the parathyroid hormone, generating a negative effect known as secondary hyperparathyroidism.
Daily recommendation: 1.000 to 1.200 mg in adults.
Food sources of calcium:
- Canned sardines (314 mg/100g)
- Almonds (248 mg/100g)
- Tofu (200 mg/100g)
- Arugula (160 mg/100g)
- Milk (125 mg/100g)
At the Nutrition Unit of Clínica del Carmen, we guide our patients to include these foods in their daily diet in a balanced way.
Phosphorus: the indispensable supplement
Phosphorus makes up 60% of bone mineral content and works in conjunction with calcium to maintain a strong bone structure. Although often overlooked, it is equally important in preventing osteoporosis.
Daily recommendation: 700-800 mg in adults.
Food sources of phosphorus:
- Pumpkin seeds (1233 mg/100g)
- Wheat bran (1013 mg/100g)
- Dried soybeans (660 mg/100g)
- Monkfish (480 mg/100g)
A diet rich in vegetables, legumes and white fish can perfectly cover the daily needs for this mineral.
Caffeine and its impact on bone health
Excessive caffeine consumption can increase calcium excretion through urine, which decreases bone mineral density. Studies show that postmenopausal women who consume more than two cups of coffee per day and have a low dairy intake are at greater risk of developing osteoporosis.
Tip: Limit coffee to one or two cups a day and accompany it with foods rich in calcium.
Practical tips for a diet that strengthens bones
- Plan your meals including at least one source of calcium, vitamin D, and phosphorus in each meal.
- Take advantage of the Canary Islands' climate to sunbathe regularly.
- Avoid very restrictive diets that may compromise bone health.
- Incorporate nuts, fish, and green vegetables. as usual
- Consult a nutritionist If you have any questions about how to meet your nutritional needs.
Frequently asked questions about osteoporosis and nutrition
Can osteoporosis be reversed with diet alone? No. Diet is key in prevention and treatment, but it must be complemented with exercise, hormonal control and, in some cases, medication.
At what age should I start worrying about my bone health? From childhood. But especially from the age of 40, it is important to take preventive measures, particularly for women.
Should I take calcium or vitamin D supplements? It will depend on your diet and your current levels. At Clínica del Carmen, we perform individualized nutritional assessments to determine this.
Our commitment: your health through prevention
At Clínica del Carmen, we have the expertise of Registered Dietitian-Nutritionist Gabriela Gordo Rodríguez (Registration No. IC-00141), a specialist in bone health and preventative nutrition. Our team supports patients from initial nutritional counseling to personalized follow-up care.
Whether you live in Las Palmas de Gran Canaria, Arucas or Vecindario, we are close to you to help you take care of your bones in a comprehensive way.
Book your appointment with the Nutrition Unit today
Don't wait for symptoms to appear. Schedule an appointment with a specialist. Gabriela Gordo Rodríguez Visit Clínica del Carmen and start strengthening your bones through nutrition. Your future health begins today.
Call now o book your appointment online 👉 Click here for more information.
Recent comments