Nutrition for Protection Against Osteoporosis

Osteoporosis is a condition of the bone mass declination along with deterioration of bone microarchitecture, which can be found in both women and men. Its prevalence increases with advanced age. Osteoporosis cannot be permanently cured. The best current treatment only slows down the bone deterioration. Prevention of osteoporosis and promotion of bone mass and quality must be paid attention to from early youth onward. Factors related to bone remodeling and resorption consist of 1) nutrients, i.e. minerals, vitamins, protein, etc. are essential both to promote and inhibit the accumulation of bone mass; 2) hormones, i.e. growth hormones, gonadal steroid hormones, etc. have important roles in controlling bone remodeling and resorption processes; and 3) exercise facilitates the bone mass accumulation and increases the bone mineral density. The guidelines for protecting bone against osteoporosis include a selection of food sources highest in nutrients and chemical compounds functioning as aids to bone health promotion and maintenance such as milk and products, legume and products, meat and eggs, vegetable and fruit, as well as a reduction in eating foods containing high sodium; an abstinence from alcohol consumption; a limitation on drinking caffeine beverages; regular exercise; low-intensity sunlight exposure; optimal weight maintenance; and adequate sleep.