Thinking about the bones again
Osteoporosis means that the bones become porous due to calcium degradation and lose their strength and stability. The consequences are increased pain and bone fractures. Due to the decline in oestrogen production, women are affected more often than men as they age. Remember, lost bone mass is difficult to replace. Therefore, you should take more care of your bone health:
Ensure sufficient calcium intake! Milk and dairy products such as yoghurt, quark and cheese contain the mineral that is most important for bone formation. Babies therefore normally have no problems with calcium intake. Brown bread and various types of fish and vegetables also contain calcium. Calcium is also available in the form of effervescent tablets or lozenges at the pharmacy.
Soak up the sun! UV radiation stimulates the body's own vitamin D production. The bone vitamin can be taken in externally through dairy products, chicken eggs or sea fish. If you don't like either, you can take vitamin D or multivitamin preparations from the pharmacy.
Move! Cycling, jogging, gymnastics, swimming: There is a wide range of ways to exercise the body. Just 15 to 20 minutes a day is enough to strengthen the muscles. And it is not only the bones that benefit, but also the figure.
Recommended daily requirement of calcium and vitamin D
| Calcium in milligrams | Vitamin D in micrograms | |
| Babies 0-4 mon. | 220 | 10 |
| Infants 4-12 mon. | 400 | 10 |
| Children | 1000 to 1500 | 5 |
| Adults | 1200 | 5 |
| Pregnant/breastfeeding women | min. 1500 | 10 |
For those seeking help: Get advice at your pharmacy!
Bundesselbsthilfeverband für Osteoporose e.V., Kirchfeldstr. 149, 40215 Düsseldorf: https://www.osteoporose-deutschland.de/