Osteoporosis is a disease that leads to a loss of bone mass (density) and a poor micro-architecture of the bone. The risk of fractures is increased. The bone loss is around 10% / year, with healthy around 1% / year.

Osteomalacia : Osteomalacia describes a softening of the bones and an increased flexibility of the bones, due to insufficient storage of Ca in the bone matrix (especially due to vitamin D deficiency)

Osteoporosis : Brittle bones due to increased calcium deposition from the bones. The bones become porous and break more easily.

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Why is nutritional therapy important?

Nutritional therapy helps you to counteract osteoporosis by allowing you to get enough calcium from our foods and beverages (mineral water). You will find out which calcium predators there are, which foods contain plenty of calcium and vitamin D. Particular attention should be paid to vitamin D in osteoporosis, which is why the blood count should be checked regularly. Vit. D (calciferol), is also called the vitamin D hormone because it is the only vitamin (fat-soluble vitamin) that can be formed in the skin by the sun's rays.

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Vitamin D intake:

Recommendation for healthy adults in prevention: 20 µg / d                                                                                                 

For osteoporosis in therapy: 20-50 µg / d

Calcium intake:

Recommendation for healthy adults in prevention: 1g per day

Therapy of osteoporosis: 1.2-1.5 g calcium per day

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Development of bone mass

• In infancy, the skeleton is not as hard as it is in adulthoodà bones are still very soft. (Cartilage tissue)

• in puberty the growth in length is complete

• At the age of 30-35 you have reached the highest bone mass = "peak bone mass" remains constant for approx. 10 years

• In the meantime, there is constant bone remodeling: osteoblasts build up, osteoclasts break down.

• From the age of 40, the bone mass is reduced (1% / year), with increasing age it decreases faster, the bone loss outweighs the bone structure.

• at the age of 75, approx. 35% is degraded.

Bone structure:

• Interaction between bones and muscles

• physical Activity strengthens the muscles

• strong muscles exert a strengthening pull on the bones

• this bone also needs to be strengthened by the body.

• the higher the bone mass, the greater the protection against osteoporosis and bone fractures.

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Hormones important to bone metabolism are:

• Calcitonin: is made in the thyroid gland. It ensures good Ca storage in the bones.

• Calciferol (Vit. D): Formation in the skin through sunlight and choletserin. Forms protein carriers in the intestine + thus improves calcium absorption. Promotes Ca storage in the bones.

• Parathyroid hormone: is the antagonist of calcitonin. It ensures the removal / breakdown of Ca from the bones.

Factors that promote the development of osteoporosis

• Phosphate-rich food: Promotes calcium deposition from the bones. In the meantime, there is variable discussion of added phosphate, e.g. in processed cheese

• Frequent slimming diets: less energy, fewer nutrients

• BMI 20 - 27 no risk factor,> 28 risk factor for osteoporosis, <20 risk factor for osteoporosis

• Vitamin D deficiency (lack of tanning, insufficient intake from food)

• Low calcium diet

• Sedentary lifestyle: Space travelers up to 25% bone loss (muscles exert increased tension on the bones)

• Chronic alcohol consumption lowers bone density by damaging the osteoblasts, often in connection with poor nutrient supply

• Nicotine: has an adverse effect on estrogen

• Caffeine: in larger amounts increases the excretion of calcium in the urine

• high salt consumption: promotes the excretion of calcium in the urine

• Too little fluoride uptake: Fluoride activates the osteoblasts and thereby increases bone density, too little fluoride uptake “damages” the bones.

• Loss of sex hormones after menopause:

• Sex hormones stimulate the osteoblasts (Ca storage) and inhibit the osteoclasts (Ca storage)

• Without sex hormones, calcium is lost.

• Phytoestrogens (offer protection because they are bone protective: in legumes, soy)

• LM rich in oxalic acid (spinach, Swiss chard, rhubarb, beetroot)

• Phytic acid-rich diet (calcium oxalate is no longer absorbable)

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Classification of your weight - definition and classification of weight in relation to height.

Special percentile curves apply to children and adolescents; the BMI cannot simply be used here.

BMI and interpretation: BMI: body mass index. Formula: Body weight in kg : (body height in m) 2

Underweight: <18.5

Normal weight: 18.5 - 24.9

Overweight = pre-obesity: 25-29.9

Obesity grade I: 30 - 34.9

Obesity grade II: 35-39.9

Obesity grade III:> 40 = per magna

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Nutritional therapy

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• Which foods and drinks are rich in calcium?

• Which foods are rich in vitamin D & how else can I ideally promote my vitamin D intake?

• Holistic therapy - do you have any comorbidities that need to be taken into account during the consultation?

• Body weight: Weight reduction is recommended if you are overweight / obese.

• Avoid micronutrient deficiencies and mineral deficiencies & possibly counteract them with nutrient preparations

• Prevent protein deficiency, add phytochemicals

• Which nutrients do I need in which ratio?

• Consume fiber according to the respective level (low fiber or high fiber)

• Sufficient fluid: total fluid per day: 30 - 35 ml per kg body weight and day. Attention, this is not just a drinking liquid. The liquid from food (approx. 500 - 800 ml) must still be subtracted from this, so that an amount of 1.3 - 2 l drinking liquid is created.

• valuable anti-carcinogenic (anti-cancer) and anti-inflammatory food

• A selection of foods tailored to your needs with cooking and technical information (for breakfast, snacks, lunch, dinner)

• Do you like to eat your warm meal in the evening? I am happy to cater to your individual situation and we will create a plan on how you can implement your wholesome diet into your everyday life.

• Overall fat selection, how should it be designed?

• which oils are good for me? What should I watch out for in relation to the anti-inflammatory diet?

• How much fat spread (butter / margarine / vegetable fat) can I use and which products are recommended?

• Get enough Omgea-3 fatty acids and essential fatty acids

• How can I boost and support my metabolism with natural foods?

• Coordinate sensible meal frequency for your individual case - meal allocation

• What do I have to look out for when choosing animal foods?

• How many animal foods (e.g. meat products, milk and dairy products, cheese, fish products, eggs) are recommended?

• Define the desired weight stabilization / normalization & the estimated period for this

• what should be considered with beverages and alcoholic beverages?

• How does exercise affect your body and thus also your diet?

• Avoid blood sugar fluctuations

• Sweetening foods - sweeteners, glucose, fructose, sugar and sugar substitutes, what can I use and in what quantities? How high is the respective sweetness of the different products?

• what should be considered when baking and cooking?

• what are cheap snacks / main meals

• Eating out - what should you watch out for?

• Vacation, boat trip or hospital stay, what should be considered?

• Flatulence, bloating, diarrhea, constipation, vomiting, heartburn, loss of appetite, pain related to eating, what can I do about it?

• Daily plans as an example for practical implementation in everyday life

• Enjoyment training

• Optimizing your eating situation

• long-term maintenance of a jointly defined weight

• Strengthen the stomach and intestines with natural foods

• Additional therapy options

• Dietetic products in support of nutritional therapy

• Food supplements - under certain circumstances, a supplement can be useful

• and other topics

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Any questions? I look forward to your call or email. To contact form

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Assistance:

• KISS self-help groups

• Self-help network

• Umbrella Association for Osteology eV (DVO)

• Bone Health Board of Trustees

• Netzwerk-Osteoporose eV: Organization for the promotion of self-help

• Federal Self-Help Association for Osteoporosis e. V.

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