Advisory

Osteoporosis

Osteoporosis is a medical condition characterized by the loss of bone mass and deterioration of bone tissue structure, leading to increased bone fragility and a higher risk of fractures. This condition is often referred to as a "silent health issue" because it can progress for many years without any visible symptoms until a fracture occurs. Osteoporosis is particularly common in older individuals and postmenopausal women, when the production of estrogen, which protects bones, decreases.

Nutrition plays a crucial role in the prevention and treatment of osteoporosis. Adequate intake of calcium and vitamin D is essential for bone health. Calcium is the primary building block of bones, while vitamin D is necessary for the absorption of calcium from food. Additionally, a diet rich in protein, vitamin K, and magnesium also supports bone health. Conversely, excessive consumption of salt, caffeine, and alcohol can contribute to the development of osteoporosis by increasing the excretion of calcium from the body.

Hello,
I would like to inquire about the suitability of consuming dairy products as a source of calcium. Especially vegan or even paleo websites claim that countries with higher dairy consumption suffer more from osteoporosis. Is this information taken out of context, or what is the reason for the higher incidence of this disease?
Thank you

Consider dairy products as the most advantageous source of calcium. This means that these products contain a relatively large amount of calcium, and this element is relatively well absorbed. However, this in itself does not mean that they are a panacea for preventing or mitigating the onset of osteoporosis or its symptoms. For optimal calcium metabolism, it is important to ensure an adequate proportion of magnesium in the body, which acts as its antagonist. Additionally, vitamin D3 (calciferol), thyroid function (which produces the hormone calcitonin), sufficient protein intake, and intestinal microbiota activity (which produces vitamin K2, regulating calcium absorption) are crucial. If any of these factors deviate from balance, calcium metabolism becomes complicated. Therefore, attributing the higher incidence of osteoporosis to the consumption of dairy products is very unfortunate and, from proponents of some alternative dietary regimes, purposeful.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

Martin Jelínek's articles