We speak of bone decalcification when the skeleton suffers an insidious impoverishment of calcium. The loss of this and other minerals decreases skeletal resistance and promotes the appearance of fractures and joint problems.
The demineralization can be local or systemic (diffuse, that is, to all the bones of the organism).
Prolonged immobility, resulting from plaster casts or analgesic reflexes, can be accompanied by local bone decalcification, limited to the immobilized segments only.
In many cases, fortunately, the problem is not the expression of a serious illness, but the simple consequence of incorrect lifestyles and eating habits. Particularly at risk are postmenopausal women and athletes, especially female ones, who associate a low-calorie diet with intense physical activity.
Even pregnant and nursing mothers, due to the increased demands of calcium, the fetus first and then the newborn, may experience problems with bone decalcification.
Some advices
Astronauts who remain in orbit for long periods, due to the absence of gravity, undergo rapid muscle atrophy and, despite their young age, may develop forms of bone demineralization. In fact, contrary to what one is led to think, bone is an extremely vital tissue, which changes continuously in response to internal and external stimuli.
We have seen, for example, that some physical activities, such as dancing and walking, are more effective than others (swimming and cycling) in preventing bone loss. Not surprisingly, body weight, together with the force of gravity, positively stimulates calcification, with a consequent increase in skeletal density.
Even if physical activity brings important benefits to any age, it should not be forgotten that the foundations for a strong and robust skeleton are laid during childhood. Experts advise directing their children to the practice of regular sporting activity, to be carried out preferably in the open air (sunlight is essential for the synthesis of vitamin D, which is in turn necessary for the absorption and fixation of calcium).
Bone health also passes through regular nutrition.
Abuse of alcohol, coffee, salt and fiber supplements can promote bone decalcification. Instead, calcium-rich foods are recommended, represented not only by dairy products (with their advantages and disadvantages), but also by fish, particularly blue ones, and legumes.
Average calcium content in some foods | |
| FOOD | Calcium (mg) per 100g of food |
| Long-seasoned cheeses (grana, emmenthal) | 900-1100 |
| Medium-seasoned cheeses (taleggio, fontina, provolone) | 600-900 |
| Fresh cheeses (ricotta, mozzarella, robiola) | 400-600 |
| Blue fish | 350 |
| Rocket or rocket | 300 |
| Almonds, walnuts, hazelnuts | 250-300 |
| Cabbage, turnips, cabbage | 250 |
| Broccoli, Beans | 100-1250 |
| Shrimps | 120 |
| Lean milk and yogurt | 100-120 |
| Whole milk and yogurth | 80-100 |
| spinach | 80-100 |
Considering the high degree of complexity with which the internal balances of our body are organized, it is essential to realize that, to solve the problem of bone decalcification, the use of massive calcium supplements may not be sufficient. Therefore, every reasonable effort must be made to improve the absorption and fixation of the mineral taken with the diet. Not only calcium therefore, but also regular physical activity, adequate sun exposure and dietary habits in the name of balance and sobriety.
