What is osteoporosis? How to prevent it?

Everything you need to know about osteoporosis

As most people know, osteoporosis is a crippling disease that affects the bones; And although it affects older people, it can also affect anyone at any time in life depending on their lifestyle.

Who can get it?

The group of people most affected is that of women in the age group between 50 years and over, and in most cases it revolves around the onset of menopause, where the body tends to deprive the patient of the vitamins and supplements needed to combat this problem.

Men suffer too, but not to such a high degree, and when they do it usually comes down to the fact that they have consumed too much alcohol or smoked too many cigarettes.

Around the world there are countless thousands of new cases each year, and this is not just limited to the Western world, as many countries have people who are undernourished and lack vital supplements.

Symptoms that help you identify if your calcium is low

  • Muscle cramps in legs.
  • Osteoporosis is a disease that causes an easy fracture of the bones due to the lack of an optimal level of calcium or when the bone density decreases.
  • Memory loss.
  • Confusion, hallucinations, depression.
  • The easy fracture of bones.
  • Weak and brittle nails.
  • Numbness.

What to do to prevent osteoporosis?

The main prevention or defense against osteoporosis is to make sure the body has the adequate supply it needs. This means increasing your intake of things like calcium and eating the right foods. By suitable foods I mean fresh fruits and vegetables, and avoiding sugar-based products and products with a high level of preservatives, which tends to rule out a lot of prepared foods and fast foods.

A good way to see the prevention of osteoporosis is to visualize that the body is approximately 70% water, and since water has a pH level of acidic or alkaline composition, it is always advisable to move to the alkaline side of its intake.

This means that foods with a high acid value, such as meat, are not really the best for the body, since the acid content will be the basis of what causes the problems.

The suggestion is to have one meal a day with things like mixed fruits. Try mixing melon with berries, apples, plums, etc.

Likewise, those people who suffer from osteoporosis should consume calcium supplements additional to compensate for the lack of this mineral.

Gut microbiota analysis is emerging as a diagnostic marker for osteoporosis

With an accuracy greater than 98%, the analysis of the intestinal microbiota is emerging as a possible diagnostic marker of osteoporosis, which would open new perspectives for the prevention and treatment of this disease.1

When comparing the intestinal microbiota of 48 patients with osteoporosis against that of 48 healthy subjects, a team of Chinese researchers discovered that the ecosystem of the digestive tract of patients with osteoporosis is differentiated mainly by a greater number of bacteria of the genus Dialister, associated with high high concentrations of IL-6, an inflammatory molecule that promotes bone breakdown.2

According to this same study –recovered by the Biocodex Microbiota Institute–, more bacteria of the Faecalibacterium genus were also found in the samples of patients with osteoporosis. Although these microorganisms are involved in bone formation, the researchers point out that their increased abundance may be the result of a compensatory adjustment of the body in response to bone loss.

Characterized by a decrease in bone mass, lesions of the bone microarchitecture, excessive fragility of the skeleton, and an increased risk of fracture - even as a consequence of minor trauma in the context of daily activities - osteoporosis has become a major public health problem in China as the population ages.

The care of the disease and the injuries it causes require a large amount of human, material and economic resources, which generates a heavy family and social burden, so these findings represent an important step towards understanding its mechanisms of progression and the search for preventive or curative treatments.

In Mexico, the prevalence of osteoporosis in women and men over 50 years of age is 17% and 9% in the spine, specifically in the lumbar area, respectively, and 16% and 6% in the hip, respectively. The lifetime risk of hip fracture is estimated to be 8.5% in women and 3.8% in men.3

How much calcium does your body require?

  • The daily requirement of calcium differs in the ages of humans:
  • Women under 50 years: 1000 mg per day.
  • Women over 70 years: 1200 mg per day.
  • Men under 50 years: 1000 mg per day.
  • Men over 70 years: 1200 mg per day.

What foods are rich in calcium?

Calcium is essential for the human body to stay healthy in general, especially if you suffer from hypocalcemia.

Here are some foods to strengthen bones and rich in calcium for bones:

  • Soy: Soy, soy milk (fat free) or (sugar free) are rich sources of calcium that are included in the list of foods rich in calcium. One cup of cooked soy is equivalent to 175 mg of calcium that is used in tofu, which helps keep you fit. You can add soy to your daily routine meal which would help increase calcium levels.
  • Almonds: Almonds contain rich protein and calcium. 100 grams of almonds give 264 milligrams of calcium. You can add some crunchy almonds nuts to salads or oatmeal in your breakfast which gives you a lot of nutritional value and of course calcium or add almonds with a glass of milk to increase the daily calcium infusion.
  • Spinach: Spinach is a very good source of natural calcium. You can eat spinach with curries, soups or add pasta to increase bone calcium. A cup of spinach provides 250 milligrams of calcium.
  • Broccoli: The broccoli It is not the only source of calcium, it also maintains your body weight and is one of the vegetables rich in calcium. 156 grams of broccoli contain 63 milligrams of calcium.
  • Green beans: Green beans can be consumed in the form of soups or boiled foods. 125 grams of green beans generate 54 milligrams of calcium.
  • Sardines and Crabs: Crabs and fish are good sources of calcium. One cup of crabs contains 123 milligrams of calcium. You can make fried fish or curry, which is really delicious and also provides calcium.

Fruits rich in calcium and nuts:

  • Oranges: We may not all know that orange has a high source of calcium. An orange contains 40 mg of calcium which also contains vitamin C which helps increase bone calcium.
  • Berries: Berries are fruits rich in calcium. We can have berries for fruit salad or smoothies that help increase calcium content. 100 grams of blackberries contain 32 milligrams of calcium, 100 grams of strawberries contain 15 milligrams of calcium, 100 grams of raspberries contain 22 milligrams of calcium.
  • Milk and dairy products: Dairy products such as cheese, curd, or curd and buttermilk are high in calcium, which is tasty and healthy. The calcium in milk is essential for babies to grow properly.
  • Egg: You should have one egg in your meal a day, which is a good source of calcium.

A varied diet rich in foods with calcium, as well as a good dose of physical exercise are the best treatments for osteoporosis.


  1. Osteoporosis risk assessment based on the analysis of the intestinal microbiota. Biocodex Microbiota Institute, 2020
  2. Gut Microbiome Reveals Spefic Dysbiosis in Primary Osteoporosis. Frontiers in Cellular and Infection Microbiology. 2020
  3. Osteoporosis. Medical Gazette of Mexico, 2016:
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