Age is an important factor influencing bone density. By the age of 40, bone density begins to gradually decrease in both men and women; however, in the case of women, this loss is accentuated by menopause. In the case of men, this loss occurs at a slower rate and it is not until the age of 70 that the two rates of loss equalize.
Loss in cortical and porous bone also does not occur at the same rate. Cortical bone loss stops at the end of life. In contrast, trabecular bone, being porous and irrigated, is more severely affected and therefore suffers greater losses. For this reason, there is a greater loss of tubercular bone during the menopause, thus surpassing that of cortical bone.
From the age of 70 onwards we speak of osteoporosis due to old age. Thus, it appears in both men and women and affects both cortical and trabecular bone in the same way.
The causes of osteoporosis
This type of bone loss is the consequence of three key factors. Firstly, a decrease in the activity of osteoblasts, i.e. the cells that form bone. Secondly, a lower intestinal absorption of calcium and a lack of Vitamin D due to low exposure to the sun and, thirdly, a sedentary lifestyle or lack of mobility.
Bone loss in men accelerates at 60-79 years of age, due to the lower gonadal production of androgens (testosterone).
Recommended foods to prevent osteoporosis
The consumption of nutrients that help maintain bone health is important throughout life, in adulthood and in the initial period of growth. Apart from calcium, there are other elements that favor the maintenance of our bone health, such as phosphorus and vitamin D. All three are essential for the structural and functional development of bone, although other nutrients such as magnesium, vitamin K and zinc play indispensable roles in bone formation.
The recommended daily intake of calcium varies with age, from 11 to 19 years of age, an intake of 1300 mg/day is recommended. For adults, the recommended daily intake is 1000 mg/day. To cover calcium needs, food is recommended, because it contains other essential nutrients. The bioavailability of calcium is greater if it is part of food, for example, lactose and milk protein help to improve its absorption.
The main drawback of this diet is that dairy consumption is not currently in fashion. The reasons that encourage abandoning consumption are varied and in most cases unjustified. The fact is that in terms of human evolution, the consumption of dairy products improved the health and survival of those individuals who could consume milk and fermented milk products.
Today there are fortified products that also provide calcium. Dietary planning when dairy is not consumed must be careful to arrive at adequate intakes to maintain bone health.