With advancing age, the risk of falls and fractures is very high. There are several causes that contribute to increasing this risk: for example, there is a greater prevalence of chronic diseases, loss of muscle mass and greater bone fragility. This occurs mainly in women. Especially starting from menopause: it is in this phase of life, for a woman, that there is a decrease in estrogen. This results in a decrease in bone mineral density (BMD) and an increase in fractures. Even drinking coffee in large quantities has important negative effects on osteoporosis.
Indeed, recent studies have highlighted how the diet we follow can directly influence the evolution of the disease. In fact, many are unaware that taking these foods is essential for strengthening bones and that this would be the recommended dose of calcium to avoid hip fractures and falls in the elderly.
Milk, dairy products and cheeses
Calcium, along with vitamin D and protein, are the three essential nutrients that affect the acquisition and maintenance of bone structure. Dairy products are the optimal source of highly bioavailable nutrients for bone health. In fact, in addition to calcium, they also contain phosphorus, proteins (especially casein), potassium, magnesium, zinc, vitamin D, vitamin A and vitamin C, essential for the physiological balance of calcium. it is one of the major sources of calcium in the Western diet of adults. However, few studies have investigated whether increasing the daily intake of these foods is an effective and safe way to reduce the risk of fractures in the elderly.
This is the recommended daily dose of calcium to avoid hip fractures and falls in the elderly
In an article published a few days ago in BMJ (Iuliano S et al, 2021), researchers conducted a study to assess how much calcium intake through food affects or does not affect the number of falls and fractures. The daily dose of calcium recommended by researchers is 1,300 mg / day. The researchers wanted to verify that you can get this amount of calcium simply by eating more dairy products and cheeses.
They therefore conducted a two-year study of 60 nursing homes with over 7,195 residents. The result is significant: by increasing, through food intake, the amounts of calcium at the recommended dose, there was a decrease in the risk of fracture. A result similar to that obtained through a powerful drug therapy.
Here, then, that thanks to an increase in the consumption of dairy products, in a simple, cheap and tasty way we can improve the health of our bones.
(The information in this article is for informational purposes only and does not in any way substitute for medical advice and / or the opinion of a specialist. Furthermore, it does not constitute an element for formulating a diagnosis or for prescribing a treatment. For this reason it is recommended, in any case, to always seek the opinion of a doctor or a specialist and to read the warnings given. WHO”)