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:: Alimenta.com.uy :: Osteoporosis
 
Sello ganador categoria pericom.uy
Suscripción
Enviar
Recetas

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Osteoporosis


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Principal causa de fracturas en adultos de edad avanzada.
Osteoporosis

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Osteoporosis significa "hueso poroso"; es una enfermedad que se caracteriza por una disminución en la densidad y calidad de los huesos, lo cual implica un debilitamiento del esqueleto y por lo tanto mayor riesgo de fractura, principalmente de: columna (a nivel vertebral), muñecas, pelvis, cadera, fémur y parte superior del brazo. La osteoporosis es la principal causa de fracturas en adultos de edad avanzada, y predomina en personas de más de 70 años de edad y en mujeres que han pasado la menopausia.




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Factores de riesgo para osteoporosis


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Debemos recordar que: factores de riesgo para una determinada enfermedad, son aquellos hábitos, condiciones o características del individuo que predisponen al desarrollo de una enfermedad. Un factor de riesgo no es la certeza de que el individuo va a padecer la enfermedad, sino una mayor probabilidad de padecerla.



Factores de riesgo no modificables: son aquellos constitutivos de una persona y por lo tanto aún con la intervención del equipo de salud no podemos revertirlos o eliminarlos.


- Edad (el riesgo de osteoporosis aumenta con la edad)

- Raza (caucásicos o asiáticos)

- Sexo femenino

- Menopausia en la mujer

- Antecedentes familiares de osteoporosis



Factores de riesgo modificables: son aquellos que a través de intervenciones y/ o cambios en el estilo de vida pueden ser modificados.


- Peso corporal

- Alimentación inadecuada (ingesta baja de calcio y déficit de vitamina D)

- Sedentarismo

- Consumo excesivo de café y alcohol

- Hábito de fumar

- Uso prolongado de fármacos (ej: corticoides)




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¿Desde cuándo se deben tomar medidas preventivas?


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Las medidas preventivas deben tomarse desde la infancia, ya que junto a la adolescencia son los períodos de la vida cuando se forma la mayor cantidad de hueso.

Tenemos que pensar que la osteoporosis se acentúa sobre todo con la edad y la menopausia en la mujer. El tejido óseo es un tejido vivo que está en permanente renovación, se está formando y destruyendo continuamente manteniendo un equilibrio. A partir de la cuarta o quinta década de la vida comienza a destruirse más de lo que se forma, y por lo tanto comenzamos a perder masa ósea.


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¿Cómo se previene?

¿Cómo se previene?

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La prevención consiste básicamente en evitar el hábito de fumar, la ingesta de alcohol, realizar actividad física en forma regular (30 minutos diarios) y consumir una cantidad adecuada de calcio. También es fundamental la vitamina D.


Con respecto al calcio, debemos recordar que el 99% del calcio que está en nuestro organismo está incluido en los huesos y en los dientes. La principal fuente de calcio en la dieta son los productos lácteos, por lo tanto deben estar siempre presentes en nuestra alimentación. Dependiendo de la edad, se aconseja consumir entre 2 y 3 porciones diarias de lácteos, entendiéndose como ejemplo de porción: un vaso de leche de 250 ml, un yogur entero de 200 cc., 4 fetas de queso muzzarella, 2 cucharadas de queso de untar.


Con respecto a la vitamina D, que es imprescindible para la absorción de calcio; tenemos pocas fuentes alimentarias de vitamina D. Por lo tanto en el ser humano la principal fuente de vitamina D, es la exposición solar; la vitamina D se sintetiza en nuestra piel cuando esta expuesta a los rayos ultravioletas. Se aconsejan exposiciones cortas de 10 o 15 minutos en brazos y piernas durante 2 o 3 veces por semana, siempre evitando el enrojecimiento de la piel.

Además del aporte de calcio y vitamina D, la alimentación debe ser en lo que respecta al resto de los nutrientes suficiente, variada y equilibrada; deben estar presentes alimentos de todos los grupos: frutas, verduras, pan, cereales, carnes, etc.




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¿Como podemos calcular el calcio que consumimos?


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Calcular el calcio que ingerimos y ajustar nuestra dieta para lograr un equilibrio adecuado puede ser útil para prevenir la osteoporosis. La IOF (Internacional Osteoporosis Foundation), que lucha contra esta enfermedad, nos brinda un modo sencillo de hacerlo mediante su calculador de calcio. (www.iofbonehealth.org/latinoamerica)




Analía Martín

Nutricionista





Bibliografía consultada:

1.- Torresani, María, E. Aprendamos a comer frente al cambio hormonal, Ed. Akadia, Buenos Aires, Argentina, 2006.

2.- Zancheta, José, "Informe sobre Osteoporosis" FEPALE, Campaña Panamericana de Consumo de Lácteos- 2008.

3.- Guías Alimentarias Basadas en Alimentos (Uruguay)

Sitios de Internet: www.iofbonehealth.org/latinoamerica


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Publicado por laura,
Deprecated: Function split() is deprecated in /home/alimenta/public_html/class/genericas/util/Util.class.php on line 283
13-07-2012 | 06:40


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la semilla de chia tiene mas de 200 mg de calcio por 15gr. En esta nota no dice que el calcio está también en muchos vegetales, por lo tanto no es impresindible tomar lácteos si ingerimos las cantidades adecuadas de los vegetales, creo que es muy importante notarlo. Saludos.

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    Cómo actúa la dieta mediterránea sobre la salud
    Cómo actúa la dieta mediterránea sobre la salud
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    La dieta mediterránea tradicional tiene efectos saludables sobre las enfermedades cardiovasculares

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    Consejos generales para reducir las grasas a la hora de cocinar
    Consejos generales para reducir las grasas a la hora de cocinar
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    Aprender a comer en forma saludable es la primera medida preventiva para cualquiera de nosotros.

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    Hamburguesas sanísimas
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    Con carne picada magra estas hamburguesas para toda la familia

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    Dieta libre de gluten...¿que alimentos elegir?
    Dieta libre de gluten...¿que alimentos elegir?
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    En esta nota te detallamos cuales son los alimentos libres de gluten y aquellos que pueden contener gluten.

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Miamamma

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i2es
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