Experts say that adequate exposure of 15 minutes of sunlight and a balanced diet that includes foods rich in calcium and vitamin D is key in the prevention of osteoporosis, a problem that affects 35% of women over 50 years.
Vitamin D comes from both the sun and food intake, so it is advisable to combine the two sources. Regarding the first premise, it seems that taking walks and doing moderate exercise in the sun helps us assimilate a greater amount of vitamin D, which helps our body absorb calcium better for bones, all of which helps us to prevent osteoporosis "Thanks to ultraviolet (UV) rays, the inactive form of vitamin D that we have in the skin becomes active," explains Dr. Luis Pérez Edo, rheumatologist at the Parc de Salut Mar in Barcelona.
In spite of this, remember that it is not advisable to abuse the sun, especially in the hours of greater intensity of the UVA rays (from 12 to 16 hours), like everything, it is necessary to take it in its proper measure: "an adequate exposure of sunlight , from 15 to 20 minutes, it provides us with enough vitamin D (30 g / ml) for the calcification of the bones, "specifies Dr. Pérez Edo.
Cover your calcium needs
Vitamin D helps the absorption of calcium from the intestine and the kidney and later to be deposited in the bones. It is therefore a necessary compound for our bones, although it is essential that it be complemented with an adequate intake of calcium. "It is essential to meet calcium needs from childhood to help maintain a strong bone mass and help prevent long-term bone disease.
However, it is starting at age 45, especially women, when calcium intake should be reinforced, "explains Dr. Pérez Edo. Something to correct if we take into account that 69% of women do not take enough vitamin D through food, whose daily intake is 50% below what is recommended.
For this we can follow a diet with foods rich in this mineral. Meritxell Gómez, an expert on the NUSA program, points out that the ones with the greatest contribution are "dairy products: milk, yoghurts enriched in calcium and any type of cheese, their effect will be even greater if they are enriched with vitamin D. Other foods that contain calcium are the cereals, nuts, vegetables, and fish. "
As Dr. Pérez Edo reminds us, we must be aware of the importance of taking care of our bones to prevent diseases such as osteoporosis, which is difficult to detect: "it is a pathology that does not cause visible symptoms, which does not show up until it is not an event occurs, that is why it is so necessary to investigate if a person can be affected and always act in prevention, "the only way to combat it, as it still has no cure.
The three keys to help maintain strong bones
- Ingest calcium: bring calcium to your bones through a good diet and eating milk enriched with calcium. Calcium-rich yogurts usually provide twice as much calcium as normal yogurts and a glass of milk.
- Exercise: Walking calmly for one hour a day helps maintain healthy bones and improve our mobility.
- Sunbathe: being in the sun fifteen minutes a day to touch us in arms, face and neckline is enough to have good levels of vitamin D in blood helping to ensure a good calcification of the bones.