Nutrition for osteoporosis: diet principles, healthy foods, weekly menu

A. Yu. Baranovsky, Professor, Head of the Department of Gastroenterology and Dietetics, North-Western State Medical University. I. I. Mechnikova, St. Petersburg

L. I. Nazarenko, Professor of the Department of Gastroenterology and Dietetics, North-Western State Medical University. I. I. Mechnikova, St. Petersburg

Osteoporosis is one of the most common diseases in its classification group with a particularly pronounced degenerative-dystrophic syndrome, and is also a disease in the diet therapy of which specialists often encounter difficulties and, unfortunately, make mistakes.

Error correction

The causes of dietary errors in patients with osteoporosis, in our opinion, are numerous and depend, as a rule, on the professional competence of a specialist - nutritionist, therapist, rheumatologist, general practitioner - in matters of the causation of the disease in a particular patient, dietary selection of a list of deficient minerals, vitamins , determining in this regard the appropriate products and their adequate quantities in the daily diet.

Important and difficult questions that doctors often face with osteoporosis are: the most appropriate methods of culinary food processing recommended for patients, the prescription of dietary agents aimed at increasing the absorption of deficient minerals in the intestines, as well as rational combinations of foods and medicines that exclude them antagonism. Based on this, we will provide the necessary information that can compensate for the professional gaps of doctors in those basic issues that can cause dietary errors in patients with osteoporosis.

Real situation

So, osteoporosis is a disease of the skeletal system, in which the risk of developing bone fractures increases even with a slight habitual load.

Osteoporosis is one of the most common diseases, which, unfortunately, has not yet found proper understanding in Russian medical practice. According to statistics, 25 million Americans have osteoporosis or are at high risk of developing it. More than a quarter of a million hip fractures and more than half a million vertebral fractures are associated with osteoporosis each year. Osteoporosis mainly affects women (80% of all patients with osteoporosis) and people of older age groups. This is especially important because the life expectancy of the population of civilized countries is increasing. Hip fracture in people over 65 years of age is a high risk factor for death (20% per year after fracture), more than half of patients never return to their original functional state. The financial costs associated with osteoporosis exceed $10 billion annually.

The medical and socio-economic losses are so great that WHO places the problem of osteoporosis in fourth place after cardiovascular diseases, cancer and diabetes. In recent years, more attention has been paid to the problem of osteoporosis in Russia: centers for the treatment and prevention of this disease have been created and specially equipped in large cities, but the problem is far from being resolved.

Briefly about osteoporosis

People after 40–50 years of age are predisposed to osteoporosis. The disease is mainly observed in women during menopause due to hormonal imbalances, but can also be diagnosed in men.

During illness, calcium is washed out of the body and bones and its absorption is disrupted. Due to calcium deficiency, bone density decreases, they become brittle and brittle. The patient complains of aching pain in the joints or bones, pain in the spine. Structural changes occur in the skeletal system, and even minor injuries or bruises can lead to serious fractures and cracks.

Particular attention is paid to proper nutrition: the menu includes foods high in essential elements. And their preparation must undergo minimal heat treatment in order to preserve all microelements and nutrients in maximum quantities. Next, let’s find out what foods you should eat if you have osteoporosis.

Osteoporosis: description, causes, consequences

Osteoporosis is a skeletal disease characterized by changes in bone structure. They become brittle and less durable. The pathology does not manifest itself clinically for a long time, so it is usually diagnosed after a spontaneous fracture. The causes of osteoporosis include hereditary predisposition, natural aging of the body, menopause, sudden weight loss, menstrual irregularities, infertility or a large number of births, and prolonged breastfeeding.

A fracture of the femoral neck due to a fall is especially dangerous. In old age and old age, it can cause severe disability and sometimes death.

Disease detection

Osteoporosis in women over 50 years of age is not uncommon. In old age, the amount of estrogen, which is designed to help in the absorption of calcium, decreases. In addition, bone cells slow down their work. It turns out that all the calcium is washed out of the bones along with other minerals, leaving a bare frame.

As a result, we have joint diseases and bone fractures. Nutrition plays a significant role in osteoporosis, so it is worth taking this issue seriously.

To identify the disease, you need to visit a specialist and undergo an examination. However, osteoporosis can also be determined by the first symptoms. The occurrence of symptoms depends on the stage of the pathology. As the disease progresses, the following symptoms begin to appear:

• pain in the spine, upper and lower extremities, rapid fatigue;
• development of stoop, decrease in height by 10 centimeters;
• a hump appears as a result of spinal deformation.

Comments from nutritionists

It is recommended to take calcium medications or nutritional supplements in parallel with the diet. The dosage of such drugs and the regimen for taking them is selected by the doctor.

The need for calcium increases with age, as the rate of its leaching increases and the absorption process worsens. The state of calcium deficiency is observed in the vast majority of patients over 60 years of age. Therefore, a calcium diet can act as a preventative measure.

Dietary correction of postmenopausal osteoporosis does not differ from the previously described diet. However, even proper nutrition in the treatment of osteoporosis in women during menopause does not always correct the condition associated with a lack of estrogen and hormone replacement therapy is necessary. Particular attention should be paid to excessive consumption of alcohol and caffeine-containing drinks, which greatly affects the processes of bone formation.

Do not overindulge in table salt, especially in elderly patients and those potentially prone to brittle bone tissue. May your food always be under-salted.

A number of medications (hormonal, diuretic, laxatives, anticonvulsants, adsorbents, antacids, tetracycline ) can form compounds with calcium that are practically not absorbed in the intestine. If they are prescribed for a long time, consult your doctor.

In childhood, during pregnancy and lactation , during professional sports and high physical activity, during sudden weight loss, sufficient calcium in the body is vital and in these cases, nutritional correction is required.

In cases of early menopause, low body weight, low testosterone or estrogen , long periods of immobilization, taking corticosteroids, spondyloarthritis , rheumatoid arthritis it is recommended to undergo densitometry to accurately determine bone mineral density.

Benefits of calcium

Calcium is an important trace element for the normal functioning of the body, which is involved not only in the formation of bone tissue, but also in blood clotting, the work of muscle fibers, the synthesis of hormones, and reduces cholesterol levels in the blood. The required amount of calcium varies depending on the age of the person.

Since childhood, the main source of calcium is dairy products, with them up to 85% of the daily dose enters the growing body. Cheese, cottage cheese, sour cream, milk are easily digestible sources with a high calcium content. For example, eating 100 grams of Parmesan cheese per day is enough to get the required amount of calcium per day. The only thing you need to remember is that milk fat interferes with the absorption of the microelement, so it is more advisable to choose low-fat products.

Other products include sesame, almonds, garlic, parsley, hazelnuts, and soy, but eating them in large quantities is impossible and sometimes harmful.

SYNERGEL

— the healing power of 4 natural poisons will quickly relieve joint pain!
Get Synergel on promotion only
Old price: 4790₽

New price: 147₽

Contactless delivery and safe receipt of your order!

Therefore, they can only become additional sources of calcium. Legumes, in particular beans, contain 190 mg of the essential microelement, but you should not get carried away with them, as they contain purines, which contribute to the development of gout.

Advantages and disadvantages

Valuable microelements

Nutrition for osteoporosis must take into account the importance of receiving sufficient amounts of chemical elements that are important for maintaining bone strength:

1. Phosphorus - participates in the formation of bones and teeth, is necessary for normal growth of the body, a deficiency leads to muscle pain, anemia, and decreased immunity. Phosphorus is found in meat, fish, and egg yolk.
2. Copper - makes bone tissue strong; with a deficiency of the microelement, the condition of hair and nails significantly worsens, cholesterol increases, and endocrine disorders occur. Liver, squid, and seeds are rich in copper.
3. Magnesium – prevents a decrease in bone strength, strengthens ligaments and tendons. With a lack of magnesium, the functioning of the heart, muscles, and nervous system deteriorates. High magnesium content is found in wheat bran, pumpkin seeds, nuts, and beans.
4. Boron – is involved in strengthening the bone and connective tissue of the human skeleton. Microelement deficiency leads to brittle bones, negatively affects mental development, and leads to anemia. Grapes, apples, prunes, nuts are sources of an important microelement.

Is coffee good for you?

If you drink coffee in the permitted amount (no more than 1 cup of high-quality medium-roasted Arabica) for osteoporosis, it helps reduce the risk of such diseases:

• Parkinson's (hand tremors, joint stiffness, unsteadiness when walking), Alzheimer's (memory loss);
• liver tumors;
• adenoviral and herpes infections.

When coffee is heated, vitamins are formed - the compound trigonelline is transformed into niacin and nicotinic acid. They participate in metabolic processes. The antioxidants contained protect tissues from destruction by free radicals formed during aging and stress, poor nutrition, poor environment, and smoking.

Recent research is looking at the role of coffee soluble dietary fiber (galactans) that enters the large intestine. They promote the development of beneficial microflora and inhibit the proliferation of pathogenic bacteria. It leads to:

• normalization of digestion;
• removal of cholesterol and excess glucose;
• restoration of cell sensitivity to the action of insulin in obesity and type 2 diabetes.

We recommend reading the article about tests for osteoporosis. From it you will learn about who is recommended to take a blood test for osteoporosis, the main comprehensive blood tests, what tests need to be taken, as well as other research methods for women and men.

And here is more information about the drug calcemin.

Coffee for osteoporosis is harmful when consumed in high doses. It inhibits the absorption of calcium from food and accelerates its excretion by the kidneys. Therefore, if there are additional risk factors for bone destruction, the caffeine dose should not exceed 150 mg per day.

The reason for excluding coffee from the diet may be diseases of the cardiovascular, endocrine system, kidneys, or liver failure. When drinking high-quality brewed coffee in the amount of 1 cup per day, the risk of metabolic disorders and tumors is reduced. The harm of the drink will be less if you add cream to it and follow proper nutrition.

Diet therapy

When the diagnosis of osteoporosis is confirmed, the time comes to reconsider the quality of nutrition. At a certain point, the process of eating becomes part of the healing process. Based on the fact that the pathology is actively progressing, the diet should be based on the principles of diet therapy, which are recommended to be taken into account throughout life.

The diet for osteoporosis must meet the basic standards:

• Eating foods rich in calcium and vitamin D. The calcium intake rate for people over fifty years of age should not be less than 1400 mg. Due to the high risk of developing atherosclerosis, vitamin D is prescribed with extreme caution to elderly people.
• Avoid drinking strong drinks, nicotine, and reduce the amount of salt consumed.
• With this disease, it is not enough to simply consume calcium. The main condition is that it is absorbed by the body. To do this, it is necessary to balance the ratio of calcium and fat (1 gram of fat - 10 mg of calcium), and protein should be reduced to 100-150 grams per day.
• For the formation of new bone cells, it is important to receive sufficient amounts of magnesium, potassium and phosphorus.
• Nutrition for osteoporosis should be organized taking into account five meals a day at regular intervals.

Reviews and results

A timely prescribed calcium diet allows you to avoid a number of health problems and, in particular, is extremely effective for osteoporosis of the bones and for the spine. Patient reviews about her are mostly positive:

• “... Out of the blue, I tripped and broke my leg. The doctor said it was age-related osteoporosis (I'm 59 years old). They prescribed treatment and a special diet for osteoporosis. And although the leg healed normally after a month, you will have to follow the diet for the rest of the time”;
• “... Pain in the lumbar region and sacral spine haunts me. Then they intensified, it became difficult to walk, and my posture changed. I went to the clinic and took a picture. Osteoporosis of the spine. Treatment was prescribed, including a calcium diet. After 3 months, the condition improved slightly, but the treatment was said to be long-term”;
• “... My mother has very fragile bones. She suffered several fractures. Therefore, I, her daughter, for the purpose of prevention, decided to periodically go on a diet with a high calcium content. I also don’t want to suffer in old age.”

The importance of proper nutrition for bones

Any bone disease primarily involves a disruption of metabolic processes in the body, which leads to the leaching of vitamins and minerals from bone tissue and, as a result, the development of pathologies.

In osteoporosis, the main “actors” are calcium, vitamin D and phosphorus. It is these substances that are the first to be eliminated from the body, and their lack, in turn, makes bones fragile and brittle.

In addition to these elements, vitamins A, E, C, K are important, as well as magnesium, silicon, boron, fluorine and manganese, the lack of which also leads to disturbances in the functioning of the body and destruction of bone tissue.

From all that has been said, it turns out that a properly selected diet, rich in all of the listed substances, can help stop the process of destruction of bone tissue, as well as restore proper metabolic processes along with drug treatment.

Remember not to self-medicate!

Timely consultation with a doctor is the key to successful treatment and a speedy recovery. Although it is completely impossible to cure osteoporosis, modern medicine is quite capable of significantly reducing the progression of the process, improving a person’s well-being and quality of life.

Only by following the doctor's recommendations on drug treatment of osteoporosis, therapeutic and preventive nutrition, can complications, often leading to disability, be avoided. A healthy lifestyle, proper balanced nutrition, feasible physical activity - all this is an effective prevention of osteoporosis.

What foods should be excluded from the menu?

For the diet to be beneficial, you need to completely exclude from the diet foods that contribute to the leaching of calcium or interfere with its absorption.

You should exclude from your diet:

• Coffee, chocolate, cocoa

  SYNERGEL

  — the healing power of 4 natural poisons will quickly relieve joint pain!
  Get Synergel on promotion only
  Old price: 4790₽

  New price: 147₽

  Contactless delivery and safe receipt of your order!

• Carbonated drinks containing caffeine.
• Alcohol and smoking
• Fat meat
• Margarine, mayonnaise, fatty sauces
• Confectionery, sugar
• Animal fats, especially lamb and beef

You should also minimize the consumption of unrefined vegetable oil and ghee. You need to be careful when consuming protein foods. Even though they are good suppliers of calcium, you don't want to overload your digestive system. It is recommended to consume no more than 200 grams per day. squirrel. A special place is given to salt. The daily sodium intake should not be more than 2300 mg.

In order not to exceed the sodium dosage, you need to completely avoid:

• Sausages, frankfurters and other prepared meat products.
• Chips, crackers, fast food.
• Fast food.
• Canned food, pickles, marinades.

These products, in addition to a large amount of salt, also contain dyes, flavors and preservatives, which will not have the best effect on the metabolic processes of the entire body.

Protein mixtures in nutrition

Osteoporosis most often affects older people, one of whose problems is disruption of food digestion and deterioration in the absorption of nutrients.

This is especially true for proteins from traditional foods. With age, the digestive system processes and absorbs such proteins worse and worse.

Therefore, the diet must contain proteins, on the one hand, complete and balanced in amino acid composition, and on the other hand, easy to digest and assimilate. The Nutrimun protein mixture contains just such proteins, and without harmful animal fats and cholesterol.

What foods should your diet consist of?

Diet for osteoporosis is one of the foundations of proper nutrition. The menu is made up of only healthy products, and the most gentle methods are used when preparing dishes. To preserve vitamins and microelements as much as possible.

SYNERGEL

— the healing power of 4 natural poisons will quickly relieve joint pain!
Get Synergel on promotion only
Old price: 4790₽

New price: 147₽

Contactless delivery and safe receipt of your order!

List of permitted products:

• Dairy products, cheeses, cottage cheese. It is better to give preference to products with medium and low fat content. If fresh milk is poorly tolerated, preference is given to fermented milk products.
• Fish: sardine, salmon, herring, tuna, pike perch, cod, pike. Sea and river fish contain different microelements. Therefore, when creating a menu, it is necessary to introduce different fish.
• Seafood. Be sure to include seaweed in your diet, which, in addition to iodine, contains a high concentration of calcium (193 mg).
• Meat: lean beef, chicken, rabbit, turkey.
• Vegetables: all types of root vegetables, tomatoes, cabbage, zucchini, pumpkin.
• Greens and leafy vegetables. Parsley and celery are rich in calcium.
• Mushrooms of all types, the leader in calcium content are white ones.
• Fruits and berries of all kinds. Fresh, frozen, dried. Dried apricots and raisins are especially useful.
• Chicken and quail eggs.
• Nuts: walnuts, peanuts, almonds.
• Pumpkin and sunflower seeds.
• Legumes: peas, beans, lentils, soybeans.
• Cereals and grains: buckwheat, oatmeal, rice, rolled oats, millet, pearl barley.
• It is better to choose baked goods from low-grade flour, rye or with the addition of bran.
• Oils: refined vegetable, sesame.

  SYNERGEL

  — the healing power of 4 natural poisons will quickly relieve joint pain!
  Get Synergel on promotion only
  Old price: 4790₽

  New price: 147₽

  Contactless delivery and safe receipt of your order!

• Pasta.

Products from all groups are allowed. The main thing is to exclude fatty, salty and ready-made foods. It is advisable to eat home-cooked food, and if this is not possible, then snack on dairy products, nuts, fruits and vegetables.

Nutrition for illness

The basic rule of a therapeutic diet for bone osteoporosis is that a sufficient amount of calcium must be supplied to the patient’s body through food. Their strength depends on the content of this microelement in bone tissue. The daily intake of calcium is determined by nutritionists taking into account many factors. This is the age, gender and weight of the patient, the condition of the entire musculoskeletal system in general and bone structures in particular, the presence of other chronic pathologies of the joints.

Diet principles

To ensure that calcium is absorbed and not excreted from the body, you need to eat foods high in vitamin D (600 IU daily). Ascorbic and folic acids, B vitamins, retinol, phosphorus, copper, and magnesium also contribute to the absorption of the most important microelement and its proper distribution.

When following a therapeutic diet, patients with osteoporosis are advised to adhere to the following rules:

• You should not give up foods with animal protein. But when it is taken in excess quantities (more than 100 g), calcium absorption is disrupted due to the development of fermentation processes in the intestines;
• You should eat small portions 5-6 times a day. But the last meal should be no later than 3 hours before bedtime;
• You need to add salt to food not during cooking, but at the table. This way you can gradually reduce the amount of salt, and then completely abandon it;
• you need to drink about 2 liters of fluid per day. This will normalize the water-electrolyte balance and accelerate the removal of waste and toxins from the body.

You cannot fry foods. Nutritionists recommend simmering them in a small amount of water, steaming them, and baking them in foil.

Components of the basic diet

The diet of a patient with osteoporosis should include fermented milk products with a fat content of 0.5-1%. The intake of calcium is ensured by the consumption of kefir, sour cream, Varenets, fermented baked milk, cottage cheese, and soft cheeses. The weekly menu should include the following products:

• slightly dried bread - rye, white, bran, wholemeal;
• fish and seafood - sardines, trout, smelt, herring, salmon, carp, shrimp, squid;
• lean meat - beef (veal), turkey, chicken breast, quail, rabbit;
• vegetables - cucumbers, cabbage, zucchini, bell peppers, carrots, green peas, eggplants;
• fruits - citrus fruits, apricots, apples, pears, plums, cherries, cherries;
• berries - black and red currants, strawberries, blueberries, gooseberries, blackberries;
• dried fruits and nuts - figs, dates, raisins, dried apricots, cashews, hazelnuts, walnuts, almonds.

Useful drinks include lightly salted mineral waters, rosehip infusion, chamomile and green tea, vegetable juices, and dried fruit compotes.

Vitamins and minerals

The average daily calcium requirement is about 1000 mg. If hormone replacement therapy is not carried out during menopause, then women need 1500 mg of calcium for proper bone formation. Elderly patients are also recommended to ensure that their body receives 1500 mg of this microelement. It is not advisable to consume kefir, cheeses and cottage cheese without foods rich in vitamins and microelements that stimulate the absorption of calcium:

• vitamin D - eggs, salmon caviar, butter, herring, sardines;
• magnesium - nuts, bananas, rice, buckwheat, millet, seaweed, beef, celery, parsley, dill, legumes;
• zinc - fatty sea fish, celery roots and leaves, oatmeal, pumpkin and sunflower seeds, beans, lentils;
• vitamins A, B, K, ascorbic acid - tangerines, oranges, grapefruits, all sweet and sour berries, bell peppers.

Fat-soluble vitamins and Omega-3 acids are found in fatty sea fish, eggs, and vegetable oils.

Other methods for correcting pathological metabolic conditions

Depending on the patient’s condition, for osteoporosis it is permissible to include physical therapy and drug therapy. There is no reliable data containing information that a patient with osteoporosis will necessarily cope with the disease only with the help of a certain set of products. The quality of life is significantly affected by the level of physical activity.

If there is damage in the spine, it is imperative to use exercises from the arsenal of exercise therapy to reduce bone mineral density. The type of physical activity is selected individually, depending on the recommendations of a rehabilitation specialist or doctor. Some patients are advised to contact a swimming instructor so that the specialist can teach the patient safe movements in the water, which will help to simultaneously properly remove the load from the spine and strengthen weak muscle groups.

In some situations, a more acceptable option for physical development is conventional physical therapy performed at home. An important rule is to learn how to perform exercises correctly, without violating technique. If you do gymnastics incorrectly all the time, the risk of injury will increase, and the back muscles will not receive the proper level of physical activity. The patient should spend the first few sessions under the supervision of a specialist, and if there are no problems doing it on his own, then he can do exercise therapy at home. An important nuance is not to miss classes, otherwise there will be no result of the work.

The benefits of exercise therapy include:

1. Increased muscle strength and endurance, which has a positive effect on the patient’s well-being and quality of life.
2. Relieving stress from the spine and strengthening muscles, which provides an analgesic effect.
3. Better absorption of minerals into the bones, which is a good addition to diet therapy.
4. Improved mood, as training restores vitality, fights sarcopenia (age-related muscle degeneration).

What to eat with osteoporosis: diet options

In addition to calcium, the diet must include vitamin D. The most commonly used active metabolites are D3 (alpha-calcidol, calcitriol). Food sources of vitamin D are fish roe, fatty fish, liver, eggs, and full-fat dairy products.

Sample menu with high calcium content

Breakfast:

• One medium orange – 65 mg calcium;
• Oatmeal – 170 mg;
• ½ cup skim milk – 75 mg.

Lunch:

• Turkey sandwich – 260 mg calcium;
• Apple – 10 mg;
• Whole grain bread with 30 g of Swiss cheese – 50 mg;
• A glass of skim milk – 300 mg.

Snack:

• 200 g low-fat yoghurt with fruit and low-fat additives - 450 mg calcium.

Dinner:

• Mushroom soup with chicken broth – 30 mg calcium;
• Flounder fillet (100 g) – 25 mg;
• Green salad with vinegar dressing – 10 mg;
• Boiled potatoes – 20 mg;
• ½ cup of broccoli – 90 mg.

Dinner:

• 200 g of baked salmon – 30 mg of calcium;
• 150 g steamed vegetables - depends on the type of vegetables;
• 1 glass of kefir at night – 240 mg.

Sample menu for osteoporosis for a week

When creating a menu, it is important to combine foods rich in calcium and vitamin D. You need to eat small meals - little by little and 4-5 times a day. There should be no more than 3-4 hours between meals. When preparing, avoid frying. The best cooking methods are steaming, boiling, baking. It is better not to combine meat products with cereals. They are better absorbed with vegetables, like fish. You need to stick to the diet for a long time and, in combination with it, do light sports: swimming, walking, Nordic walking.

Information verified by an expert:

Vlasova Olga Nikolaevna Neurologist, hirudotherapist Neurologist, neurophysiologist, homeopath, nutritionist, hirudotherapist with more than 23 years of experience. Graduated from the St. Petersburg State Medical Academy. The qualification category is the highest. Member of the Association of Neurologists of Russia. more about the doctor

You may find it useful All about osteoporosis The basis of the human body is the skeleton, the stronger it is, the more stable the entire body is. Therefore, it is healthy bones that ensure a full existence at any age. Therapeutic blockades A medicinal blockade is an injection of painkillers into the nerve plexuses, relieving muscle pain and spasms in a short time. Migraine with and without aura: symptoms and treatment We tell you what migraine with aura is and how it differs from ordinary migraine and headache. In the article you will find detailed information about the symptoms and causes of migraines, methods of its treatment and prevention, as well as how to avoid attacks. Prevention of osteoporosis Here we will focus on describing effective ways to prevent osteoporosis. Cosmetology Clinic (LIDINGMED LLC) 191119, St. Petersburg, st. Chernyakhovsky, 53 m. Ligovsky Prospekt +7

Daily from 9:00 to 21:00 Phlebology Clinic (ESTELIFE LLC) 191123, St. Petersburg, Manezhny lane, 13 m. Chernyshevskaya +7

Every day from 9:00 to 21:00

Department of Phlebology and Neurology (ESTELIFE LLC) 197110, St. Petersburg, st. Bolshaya Raznochinnaya, 27 m. Chkalovskaya +7

Daily from 9:00 to 21:00 Inpatient department (ESTELIFE LLC) 197110, St. Petersburg, st. Bolshaya Raznochinnaya, 27 m. Chkalovskaya +7

Daily from 9:00 to 21:00 Top

Aesthetic Medicine Clinic Surgery and cosmetology Neurology and phlebology LLC "LEADINGMED", LLC "ESTELIFE" ALL RIGHTS RESERVED COPYRIGHT © 2010-2021 Site promotion - Altera

• Cosmetology
• Phlebology
• Neurology

• Thread lifting
• Figure correction
• Sclerotherapy

• Contacts
• Stock
• Site Map
• Services
• Privacy Policy
• User Agreement

+7 multi-line telephone Version for the visually impaired All information posted on this site is for informational purposes only and cannot be taken as a recommendation for action. Determining the diagnosis and choosing a treatment method is the prerogative of your attending physician. Our clinic is not responsible for possible negative consequences resulting from the use of information posted on the website gruzdevclinic.ru. The information and prices presented on the site are not a public offer. THERE ARE CONTRAINDICATIONS. YOU MUST CONSULT WITH A SPECIALIST Our site uses cookies Read more... By continuing to use the site, you agree to the privacy policy Accept Make an appointment Call whatsapp Map Top

Menu (Power Mode)

Here is a sample menu for several days:

Example 1

Example 2

Example 3

Cooking recipes

Once diagnosed with osteoporosis, you don't have to give up your favorite foods. It is necessary to make some adjustments to the process of their preparation. For example, vegetables for borscht should not be fried, but placed fresh in boiling broth. Here are some useful recipes for patients with osteoporosis:

• carrot salad. Grate 2 large fresh carrots, add a pinch of salt, a few raisins, season with low-fat sour cream;
• braised cabbage. Chop a small head of cabbage, cut bell peppers, onions, carrots, and tomatoes into strips. Simmer with the addition of a tablespoon of vegetable oil and any herbs;
• chicken with vegetables. Cut the chicken into large pieces, add peeled whole potatoes, a few cloves of carrots and bell peppers, a couple of cloves of unpeeled garlic, 2-3 sprigs of parsley. Add salt, place in a baking bag, and keep in the oven for about an hour at 200°.

Above is a sample menu for the week. Nutritionists allow changes to be made to it, cooking meat more often, replacing rice with corn porridge, and green tea with lightly salted mineral water.

How to combine products correctly?

In order for the body to absorb calcium, it must be combined with vitamin D, including foods rich in these components in one meal.

It should be taken into account that some components, entering the body together, enter into competition and reduce each other’s beneficial effects, while others, on the contrary, enhance their benefits when interacting.

The following substances are incompatible:

• calcium and iron;
• calcium and zinc;
• iron and zinc;
• vitamin B1 and B12;
• vitamin B12 and vitamin complexes.

Adds positive impact:

• vitamin E and selenium;
• vitamin B6 and magnesium;
• vitamin D3 and calcium;
• iron and vitamin A.

It is healthier to eat meat and fish with vegetables than with cereals. Vitamins that enhance the absorption of calcium are mainly found in plant foods.