Osteoporosis, often referred to as osteoporosis, is a condition in which bone density and quality decline. Calcium gradually disappears from the bone and the bone structure becomes weaker. As a result, bones eventually become weaker and break more easily. This condition is common in older people, but it can also develop at a younger age due to various factors. Are you curious what factors influence this process both positively and negatively? You can read about it in this blog! 

What is osteoporosis?

Our bones are living tissue that are constantly being renewed. Until about age 35, more bone is built up than broken down, keeping your bones strong. After this age, however, the body can break down more bone than it builds, which can lead to osteoporosis, osteoporosis. This process of decreased bone density is supposed to be gradual, but in some cases it can accelerate. 

Factors that can accelerate this process include genetics, hormonal changes (such as a decrease in estrogen in post-menopausal women), deficiency of certain nutrients and lack of exercise.

What can you do yourself to slow osteoporosis?

As you can read above, there are several factors that can accelerate the process of osteoporosis. Fortunately, there are also several ways to slow the progression of osteoporosis and keep your bones as strong as possible. 

Calcium-rich foods

Calcium is good for calcium metabolism and helps maintain strong bones. Rich sources of calcium are: 

• Nuts, kernels and seeds such as sesame seeds, chia seeds and almonds.
• Green leafy vegetables such as kale and broccoli.

Sufficient magnesium

Magnesium plays a role in bone formation and maintaining strong bones. Magnesium is needed, among other things, to build calcium into the bones. So if you take in only enough calcium, but not enough magnesium, the calcium cannot be absorbed into the bones. Magnesium is thus an essential co-factor here. You can find magnesium in foods such as:

• Nuts, kernels and seeds such as pumpkin seeds, Brazil nuts and sunflower seeds.
• Cocoa.
• Cereals, such as quinoa and brown rice.
• Green leafy vegetables such as spinach, broccoli, endive and kale. 

You can also choose to use a magnesium supplement, such as a magnesium malate, magnesium taurate or magnesium bisglycinate. Are you curious about which supplement suits your needs, wants and lifestyle? Then request a supplement consultation with one of our therapists!

Vitamin D3

Vitamin D increases bone calcium absorption and is good for the skeleton. You can increase your vitamin D3 intake by:

• Sunlight exposure. Read more about vitamin D absorption in the skin here.
• Oily fish such as salmon, mackerel, herring and trout.
• Eggs, yogurt, chicken and liver also contain vitamin D, although to a lesser extent.

Vitamin K2

Vitamin K2 helps with mineral/calcium absorption in the bones. You can find vitamin K2 mainly in fermented foods such as kimchi, sauerkraut, miso and kefir. 

Are you not getting much fermented food? Then a vitamin K2/D3 supplement is definitely worth considering! Feel free to ask our therapists for a recommendation! 

Collagen

Collagen is the most abundant body protein in the world. It represents as much as 30% of all proteins in the human body. Collagen is found in both humans and animals in the skin, muscles, blood vessels, connective tissue, organs and bones.

The function of collagen in bones is to provide structure and strength. However, our body's own collagen decreases by 1% per year from the age of ²⁵, so your bone mass gradually decreases as a result.

You can get collagen by drinking a cup of bone broth very regularly, for example, or you can consider a collagen supplement. The advantage of our collagen is that it also contains vitamin C, which is important for the formation of collagen.

Exercise and lifestyle

In addition to nutritional measures, exercise is essential. This is because bones must be exercised, or their quality will deteriorate. You can think about walking, dancing, swimming or cycling.

Avoid smoking, excessive alcohol consumption and sugary foods as much as possible, as these habits can negatively affect bone health.