According to the Osteoporosis and Metabolic Bone Disease Association, osteoporosis affects one in three women over 50 years of age. About half of these women suffering from this disease will suffer a fracture due to the excessive loss of bone mass caused by osteoporosis, according to a study by the Maritime Hospital of Barcelona. Once the bone has weakened it is difficult to revive it, but it is still possible to paralyze osteoporosis and, above all, prevent the disease.

Regeneration and better calcium assimilation measures

Adults need about 1,000 milligrams of calcium per day, but in women who are or approach menopause the need reaches 1,400 milligrams. If they don’t do it every day, the body “steals” calcium from the bones, which gradually weaken. To ensure that the restoration of this mineral is produced properly and that the body absorbs well, menopausal women should follow the following tips:

• Combine dairy products with nuts and cereals and take these kinds of mixtures twice a day. Calcium-enriched yogurt is particularly recommended as it provides twice as much calcium as normal yogurts and a glass of milk, while with yogurt you can take almonds, hazelnuts or sesame.
• “Sol Bath”, with a minimum of 15 minutes a day. Vitamin D, which is found in salmon and eggs, helps to assimilate calcium well in the intestine and kidneys for later fixation in the bones. However, as many studies have shown, 70% of women do not take enough calcium through intake. Therefore, to get all the vitamin D needed per day (about 30 grams), it is easier to “touch” the arms, face and chest in the sun for about fifteen minutes, but always with appropriate protective measures such as creams.
• Check if the medicines you are taking are harmful to your bones. Long-term treatment with corticosteroids or anxiolytics causes decalcification. If you take it, tell your doctor.
• Perform the exercise regularly. Performing low impact physical activity – walking, dancing, cycling, or exercising three times a week with small weights – strengthens the muscles around and protects the bones. This accelerates and stimulates bone regeneration and recomposition.

Risk factors

Keep in mind that the mineral density of your bones may be altered by different factors. On the one hand, genetics: bone strength or weakness is inherited from the mother. On the other hand, excessive consumption of antacids, caffeine or soft drinks can also be harmful. Antacids increase the amount of calcium that is eliminated in the urine, while caffeine and soft drinks facilitate the loss of calcium in high doses.