Ossa più resistenti con una corretta alimentazione
Una corretta alimentazione ha un effetto benefico su tutto l’organismo. Una dieta sana aiuta a rafforzare il sistema immunitario e regolarizzare l’intestino, le ossa,
la vista e la memoria.
Verdure a foglia larga, cereali integrali, pesce nelle sue varietà più ricchi di omega -3 e anche spezie, prima fra tutte la curcuma sono alcuni degli alimenti essenziali della dieta che dovrebbero seguire le donne in post-menopausa per avere ossa più forti e contrastare il rischio di fratture. Un nuovo studio statunitense ha illustrato come una dieta ricca di alimenti antinfiammatori aiuterebbe a mettere a freno la perdita di densità minerale ossea che affligge molte donne a partire dall’età successiva alla menopausa.
OSSA PIU’ FORTI
Alcune ricerche scientifiche condotte in passato avevano già evidenziato una stretta relazione tra le proteine infiammatorie presenti nel sangue e la perdita di densità minerale nelle donne
e negli uomini in età avanzata. Partendo da questa evidenza, i ricercatori dell’Ohio State University hanno voluto verificare quanto la dieta influenzasse il processo di erosione delle ossa
e l’eventuale rischio di fratture legate all’età attraverso l’analisi
degli stili alimentari oltre 160 mila donne arruolate nella
Women’s Health Iniziative, la più grande indagine statunitense
mai realizzata sui disturbi delle donne in menopausa. Dai risultati
è emerso che le donne che prediligevano una dieta particolarmente ricca di alimenti antinfiammatori andavano incontro a una minore riduzione della densità minerale ossea nell’arco di 6 anni, inoltre questo tipo di dieta abbatteva del 50% il rischio di fratture nelle donne fino ai 63 anni. Questo suggerisce che nelle donne in età
più avanzata, una dieta salutare può impattare fortemente sulla salute delle ossa.
GLI ALIMENTI DA PREFERIRE E DA EVITARE
Nello studio attuale i ricercatori hanno analizzato gli stile alimentari sulla base del Dietary infiammatory Index, che analizza le proprietà infiammatorie dei diversi cibi a seconda dei nutrienti che li compongono. A livello di singoli nutrienti, quelli dotati di maggiori proprietà antinfiammatorie sono magnesio, beta-carotene e quercetina. Guardando gli alimenti nel loro complesso, invece i migliori sono il pesce -specialmente le varietà ricchi di omega-3 come salmone e sgombro- le verdure specialmente a
foglia larga come spinaci,verza, lattuga, cereali integrali, la frutta, in particolar modo banana e frutti di bosco. Ottime anche le spezie
come curcuma, zenzero e zafferano. Da limitare, al contrario, sono gli alimenti più ricchi di grassi e zuccheri, dolci, carne, bibite.
ALIMENTI AMICI DELLE NOSTRE OSSA
Il pesce (salmone e sgombro)
Verdure a foglia larga (spinaci, lattuga, cereali integrali,
frutta banane, frutti di bosco, noci)
Spezie (curcuma, zenzero, zafferano eccetera)
GLI ALIMENTI DA EVITARE O USARE CON MODERAZIONE
Dolci ( tutti i tipi)
Carni rosse in generale
Fritture (con tutti i tipi di oli)
Bibite e bevande zuccherate in genere
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