We work throughout our whole life to have strong bones. It is never too late to strengthen one's skeleton. And although it requires some consistency, it is not difficult at all!
On 20 October 2016 we celebrate the World Osteoporosis Day. The main motto is: Love Your Bones: Protect Your Future. The International Osteoporosis Foundation has planned to use the motto in the 3 subsequent years as an element of a long term promotional campaign.
Just like in the previous years, IOF stresses in particular the importance of prevention based on the following 5 elements:
1. Regular physical activity
2. A nutritious diet (with emphasis on adequate supply of vitamins A and D)
3. Avoiding bad habits (smoking, drinking alcohol, overweight)
4. Identifying the risk factors
5. Taking medications (if prescribed by a physician)
Osteoporosis affects 10% of people in the world and it is considered to be a civilisation disease. As many as 9 million people suffer from it in Poland, one third of whom are women after menopause. For many years there may be no symptoms of osteoporosis at all. Among the first symptoms there are bone fractures which happen without any serious accidents or contusions – they usually occur in everyday situations. Yet, fractures are often the first symptom of the disease. Every year, 14 thousand bone fractures occur due to osteoporosis. The risk of osteoporosis can be considerably reduced by following several simple principles. The sooner we start to follow them, the better for us.
Lose weight in a reasonable manner
Correct body weight is a condition to stay healthy. Both overweight and underweight have negative consequences, and all severe slimming diets can be very harmful for the body. Therefore, if you want to lose several excessive kilos, you should visit a dietician who will help you plan your meals so that they include the necessary nutrients. 90% of young women diagnosed with anorexia have reduced bone density (osteopenia), and 40% of them have developed osteoporosis. If nutrition disorders occur during pubescence, there is a risk that the changes cannot be reversed even after coming back to a normal body weight.
Maintain an adequate supply of calcium and vitamin D
Calcium is the fundamental building substance of bones and together with vitamin D it is much better absorbed. Make sure that these two substances are present in your daily menu. Excellent sources of calcium are dairy products (in particular, cheese, yoghurt and milk), fish eaten together with the bones (sprats, canned sardines) as well as pulse crops and poppy seeds. However, if your diet is insufficient, you should start thinking of proper supplementation.
Osteovit D3 Forte supplements calcium and vitamin D3 insufficiencies - a daily dose of the product contains a high dose of calcium (1 000 mg) and vitamin D3 (2 000 IU).
It helps to reduce the loss of bone minerals. Calcium participates in bone formation and mineralization. It supports the proper functioning of the muscles. It supports the proper nerve conduction process and blood coagulability. Vitamin D regulates calcium absorption and its proper level in blood.
Osteovit D3 Forte helps to maintain healthy bones and the proper functioning of muscles in our bodies.
Osteovit D3 Forte is recommended for:
The most effective are preparations that supply calcium in the form of calcium carbonate. This form is the best absorbed by the body.
Vitamin D regulates calcium absorption from the digestive system and stimulates the synthesis of bone tissue. It is included in cod liver oil and fish oil, as well as in liver and egg yolks. Yet, the most natural (and also probably the most pleasant) way to deliver it to the body is to get some sunshine. Vitamin D is produced in our skin under the influence of UV rays when the angle of the sun is not too low for enough UVB to reach the earth’s surface. In Poland this can only happen between March and October.
Start exercising!
Sport is the basis for healthy bones. According to the International Osteoporosis Foundation, women who spend 9 or more hours a day in a sitting position have a 50% higher chance of developing osteoporosis than those who spend less than 6 hours in a sitting position. When we are young, overloads and sport have a positive influence on the bone tissue growth. In mature women, they slow down the physiological resorption process (the loss) of bone tissue. It is also worth remembering that sport helps to improve coordination of movement and fitness, which translates into the reduction of risks of falling down which might end in a fracture. Furthermore, stronger muscles (in particular the dorsal muscles) form a corset for the weakened spine. A sharp 40-minute walk 3-4 times a week is the absolute minimum. Nordic walking, swimming or slow cycling is also a good idea.
*Health claims can be found at http://www.asa.eu/produkty/suplementy-diety/osteovit-d3-forte