Is the fact that the yogurt lids detail that you should consume three dairy products a day a marketing strategy? Or is calcium necessary? Is it as good as the vitamin D you receive from sunbathing? Well, the truth is that both calcium and vitamin D are essential for our body, since they help us regulate phosphocalcium metabolism and bones, in addition to other cardiovascular processes and immunity.
Vitamin D is an essential nutrient. Its main function is to balance calcium and phosphorus, helping to maintain a healthy skeleton and good muscle concentration. In addition, it has recently been linked to the immune system. It can be obtained in two ways: through food and through sunlight.
Between the spring and autumn months, it is enough to expose your arms and face to the sun for 10 or 15 minutes a day. In fact, this way you can obtain up to 90% of the necessary vitamin D. Regarding diet, the main sources of vitamin D are of animal origin, such as oily fish, egg yolk and dairy products. Calcium is an essential mineral that is also obtained mainly from dairy products and their derivatives. The relationship between vitamin D and calcium is very important, since the former helps absorb the latter.
Thus, the actions of eating dairy products and receiving adequate sun exposure have to go hand in hand if you want to have good bone health. If they cannot be obtained naturally, both calcium and vitamin D can be acquired through supplements. A deficiency of vitamin D and calcium can cause osteoporosis, which decreases bone density and makes them more fragile, increasing the risk of fracture.
After menopause, one in three women may have osteoporosis, and around 40% may develop a fracture associated with it.
Dr. Pilar Peris, a rheumatologist at the Hospital Clínic Barcelona, remembers that this is a very common disease, especially among women: “One in three, after menopause, may have osteoporosis, and around 40% may develop osteoporosis. fracture associated with it.” Osteoporosis can also affect men, not in vain, one in five may have a fracture related to osteoporosis.
There are other considerations that experts recommend taking into account to avoid osteoporosis, such as a good level of physical activity, avoiding tobacco use or reducing alcohol consumption. In short, maintain a healthy lifestyle. However, the essential thing is to receive an adequate amount of vitamin D – between 800 and 1,000 microliters per day – and calcium – between 1,000 and 1,200 mg per day.
We have drugs that greatly reduce the risk, both of the first fracture and of subsequent fractures.
If, even so, osteoporosis develops, Dr. Núria Guañabens, rheumatologist at Hospital Clínic Barcelona, has a reassuring message for patients: “We have drugs that greatly reduce the risk of both the first fracture and subsequent fractures. It does not cure osteoporosis, but it really improves your prognosis a lot,” he explains. The highest risk of fracture is in people over 75 years of age. Even with the help of treatments that improve bone health, this part of the population is more likely to suffer a fall or blow that leads to a fracture.
There are certain recommendations to reduce this risk. You should avoid walking on uneven or slippery terrain and wear appropriate footwear that reduces the impact of your footprint and grips well to the ground. At home, you must eliminate the causes of possible falls, such as cables or carpet fringes; you can place non-slip mats in the bathroom and use bathtub seats and grab bars; and, above all, do not walk in the dark. First of all, if you feel insecure when walking, it is always better to use a cane or a walker to have a point of support, especially on the street.
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