According to gastroenterologist and nutritionist Ekaterina Girenko, older people need to regularly eat fish, dairy products, vegetables and fruits to prevent fractures, cardiovascular diseases and cancer.
To prevent atherosclerosis and coronary heart disease, fish should be eaten at least two to three times a week. Vegetable oils are very healthy (in moderation), but animal fats are best kept to a minimum.
The doctor advises eating offal no more than once a week, as it contains a lot of cholesterol. Red meat – no more than once a week.
Dairy products, rich in calcium, can make up up to 30% of animal proteins in the diet. They reduce the risk of osteoporosis – a decrease in bone strength.
– The calcium norm is 1200 mg per day. It is rich in fermented milk products, sesame seeds, soybeans and tofu cheese. Calcium is less well absorbed from products with oxalic acid, such as spinach, coffee, green peas, asparagus and peanuts, – the doctor noted.
It is important to eat foods with vitamin D (the norm is 800-2000 IU per day). It is found in fish, butter, liver, sour cream, cheese.
To eat well, choose the “plate method”: a quarter should be proteins, a quarter – complex carbohydrates, half – vegetables and fruits.
Let's recall the signs of osteoporosis.
Osteoporosis is a disease characterized by a decrease in bone density, which leads to increased fragility of bones and an increased risk of fractures. Signs of osteoporosis may not be obvious in the early stages.
- Fractures. Frequent fractures, especially in the wrist, hip, and spine.
- Back pain.
- A decrease in height of several centimeters may indicate bone loss and compression of the vertebrae.
- Changes in posture.
- Dental problems. Increased fragility of teeth and tooth loss.
- Constant fatigue.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and do not self-medicate under any circumstances. At the first signs of illness, consult a doctor.