THE ESSENTIAL
- Osteoporosis is 2 to 3 times more common in women than in men, due to menopause, according to L’Assurance Maladie.
- Aging is the number one cause of osteoporosis.
“Osteoporosis treatments are most effective when you have a sufficient calcium intake and a vitamin D level within limits.” according to Professor Karine Briot, a rheumatologist at the Cochin hospital in Paris. Indeed, studies demonstrate that calcium and vitamin D are the most important nutrients for bone health.
Food supplies the calcium requirement
However, osteoporosis is a widespread skeletal disease characterized by “decrease in bone density and changes in bone microarchitecture. These changes make the bone more fragile and increase the risk of fractures.“, indicates theHealth insurance.
To protect bones, the recommended daily intake is therefore about 1 gram of calcium and the level of vitamin D in the blood should be 30 nanograms per milliliter. “In case of deficiencies it is good to supplement to correct them by promoting food intake“, explains Pr Karine Briot.
Among the sources of calcium are dairy products, but this mineral is found in many other foods, including cruciferous vegetables, some mineral waters, almonds, sardines, etc. Vegetable calcium it is generally absorbed as well or better than calcium from dairy.
Maintaining good muscle mass is essential in the case of osteoporosis
Unlike other vitamins that are found mainly in food, vitamin D is found only in a limited way on our plate (oily fish, eggs, dairy products, especially when they are enriched with vitamin D). This is mainly acquired with our exposure to the sun, but it is not recommended, specifies the expert who instead recommends integration. Especially since the contribution during the year is essential.
Physical activity is also important to prevent falls. In fact, the decrease in the use of muscles and the decline in muscle strength lead to more frequent falls in older people at risk of osteoporosis.
A balanced, protein-rich diet is also essential as it helps prevent muscle wasting (sarcopenia). The recommendations also include avoiding excess alcohol and tobacco, which are harmful to bones, and maintaining a stable weight.
The effectiveness of anti-osteoporosis drugs is proven
“In the case of a high risk of bills, these associated measures are however less important than the continuation of the osteoporosis medicine”, tempera Pr Karine Briot.
The High Authority for Health indicates that “alendronate (Fosamax® and generics), risedronate (Actonel® and generics) and zoledronate (Aclasta® and generics) have been shown to be effective in treatment of postmenopausal osteoporosis to reduce the risk of vertebral and hip fractures in patients at high risk of fracture”.
