{"id":31038,"date":"2026-03-16T16:40:07","date_gmt":"2026-03-16T15:40:07","guid":{"rendered":"https:\/\/www.neolifesalud.com\/blog\/sin-categorizar\/osteoporosi-i-alimentacio-que-evitar-i-com-protegir-els-seus-ossos\/"},"modified":"2026-03-16T16:40:07","modified_gmt":"2026-03-16T15:40:07","slug":"osteoporosi-i-alimentacio-que-evitar-i-com-protegir-els-seus-ossos","status":"publish","type":"post","link":"https:\/\/www.neolifesalud.com\/ca\/blog\/prevencio-i-antiaging\/osteoporosi-i-alimentacio-que-evitar-i-com-protegir-els-seus-ossos\/","title":{"rendered":"Osteoporosi i alimentaci\u00f3: qu\u00e8 evitar i com protegir els seus ossos"},"content":{"rendered":"<hr>\n<h1 style=\"text-align: justify;\">L&#8217;osteoporosi i l&#8217;osteop\u00e8nia s\u00f3n malalties silencioses que afecten milions de persones, especialment amb el pas dels anys.<\/h1>\n<p style=\"text-align: justify;\">L&#8217;alimentaci\u00f3, l&#8217;estil de vida i certs h\u00e0bits diaris tenen un paper clau tant en la prevenci\u00f3 com en l&#8217;evoluci\u00f3. En aquest article repassem qu\u00e8 passa als ossos, quins nutrients els protegeixen i quins aliments conv\u00e9 limitar per preservar-ne la fortalesa. <\/p>\n<p style=\"text-align: justify;\"><em> Meritxell Massons &#8211; Unitat de Nutrici\u00f3 Neolife<\/em><\/p>\n<hr>\n<p style=\"text-align: justify;\"><strong>Qu\u00e8 s\u00f3n l&#8217;osteoporosi i l&#8217;osteop\u00e8nia?<\/strong><\/p>\n<p style=\"text-align: justify;\">L<strong>&#8216;osteoporosi <\/strong>\u00e9s una malaltia caracteritzada per la p\u00e8rdua progressiva de massa i de qualitat \u00f2ssia. L&#8217;os es torna m\u00e9s por\u00f3s i fr\u00e0gil, cosa que incrementa de manera significativa el risc de fractures, fins i tot davant accions quotidianes com caminar o ajupir-se. <\/p>\n<p style=\"text-align: justify;\">L&#8217;osteop\u00e8nia \u00e9s una etapa pr\u00e8via, en qu\u00e8 la densitat mineral \u00f2ssia \u00e9s inferior al normal, per\u00f2 encara no arriba als criteris diagn\u00f2stics d&#8217;osteoporosi. Se sol detectar mitjan\u00e7ant una densitometria \u00f2ssia i representa una oportunitat clau per a la prevenci\u00f3. <\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1057 size-large\" src=\"https:\/\/www.neolifesalud.com\/wp-content\/uploads\/Osteoporosis-1.png\" alt=\"osteoporosis\" width=\"1024\" height=\"683\"><\/p>\n<p style=\"text-align: justify;\"><strong>Per qu\u00e8 s&#8217;afebleixen els ossos amb l&#8217;edat?<\/strong><\/p>\n<p style=\"text-align: justify;\">Els ossos no s\u00f3n estructures est\u00e0tiques: es troben en renovaci\u00f3 constant. Hi ha c\u00e8l\u00b7lules que formen os (osteoblasts) i altres que el degraden (osteoclasts). <\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>Inf\u00e0ncia i adolesc\u00e8ncia:<\/strong> predomina la formaci\u00f3 \u00f2ssia.<\/li>\n<li><strong>Edat adulta<\/strong>: es mant\u00e9 un equilibri entre formaci\u00f3 i degradaci\u00f3.<\/li>\n<li>A partir dels 50-60 anys: la degradaci\u00f3 supera la formaci\u00f3, especialment despr\u00e9s de la menopausa a causa del descens d&#8217;estr\u00f2gens.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Aquest proc\u00e9s explica perqu\u00e8 l&#8217;osteoporosi \u00e9s m\u00e9s freq\u00fcent en <strong>dones postmenop\u00e0usiques <\/strong>i en homes d<strong>&#8216;edat<\/strong> avan\u00e7ada.<\/p>\n<p style=\"text-align: justify;\"><strong>Com prevenir l&#8217;osteoporosi des de l&#8217;alimentaci\u00f3<\/strong><\/p>\n<p style=\"text-align: justify;\">La prevenci\u00f3 comen\u00e7a molt abans que apareguin els s\u00edmptomes. Assolir un bon bec de massa \u00f2ssia durant l&#8217;adolesc\u00e8ncia i l&#8217;adultesa primerenca \u00e9s determinant per a la salut \u00f2ssia futura. <\/p>\n<p style=\"text-align: justify;\"><strong>Calci: la base estructural de l&#8217;os<\/strong><\/p>\n<p style=\"text-align: justify;\">Una aportaci\u00f3 adequada de calci evita que l&#8217;organisme hagi d&#8217;extreure&#8217;l de l&#8217;os per mantenir funcions vitals com ara la contracci\u00f3 muscular o la coagulaci\u00f3 sangu\u00ednia.<\/p>\n<p style=\"text-align: justify;\"><u>Principals fonts:<\/u><\/p>\n<ul>\n<li style=\"text-align: justify;\">Lactis (llet, iogurt, formatges curats i semicurats).<\/li>\n<li>Llegums, fruits secs i llavors.<\/li>\n<li>Peix petit amb espines (sardines).<\/li>\n<li>Verdures com a br\u00f2quil.<\/li>\n<li>Aliments fortificats (begudes vegetals, cereals)<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Dues racions di\u00e0ries de lactis, dins una dieta variada, solen cobrir les necessitats en adults sans.<\/p>\n<p style=\"text-align: justify;\"><strong>Vitamina D: clau per absorbir el calci<\/strong><\/p>\n<p style=\"text-align: justify;\">La vitamina D permet que el calci s&#8217;absorbeixi correctament a l&#8217;intest\u00ed i es dipositi a l&#8217;os.<\/p>\n<p style=\"text-align: justify;\"><u>Fonts principals:<\/u><\/p>\n<ul>\n<li style=\"text-align: justify;\">Exposici\u00f3 solar moderada.<\/li>\n<li>Peixos blaus.<\/li>\n<li>Ous i lactis.<\/li>\n<li>Aliments enriquits.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">A l&#8217;hivern o en persones amb poca exposici\u00f3 solar, \u00e9s freq\u00fcent trobar-hi d\u00e8ficits, per la qual cosa pot ser necessari valorar suplementaci\u00f3 sota supervisi\u00f3 d&#8217;un professional de la salut.<\/p>\n<p style=\"text-align: justify;\"><strong>Activitat f\u00edsica: un est\u00edmul imprescindible<\/strong><\/p>\n<p style=\"text-align: justify;\">L&#8217;exercici, especialment el que implica c\u00e0rrega (caminar, pujar escales, ballar, entrenament de for\u00e7a), estimula la formaci\u00f3 \u00f2ssia. Cada contracci\u00f3 muscular exerceix un senyal positiu sobre el pinyol, ajudant a mantenir la seva densitat. <\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1057 size-large\" src=\"https:\/\/www.neolifesalud.com\/wp-content\/uploads\/Osteoporosis-3-1.png\" alt=\"osteoporosis\" width=\"1024\" height=\"683\"><\/p>\n<p style=\"text-align: justify;\"><strong>Nutrients que recolzen la salut \u00f2ssia<\/strong><\/p>\n<p style=\"text-align: justify;\">A m\u00e9s del calci i la vitamina D, altres nutrients exerceixen funcions clau:<\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>Prote\u00efnes: necess\u00e0ries per a la matriu \u00f2ssia, evitant excessos d&#8217;origen animal.Prote\u00ednas:<\/strong> necesarias para la matriz \u00f3sea, evitando excesos de origen animal.<\/li>\n<li>Magnesi: afavoreix la mineralitzaci\u00f3 \u00f2ssia i l&#8217;acci\u00f3 hormonal.<\/li>\n<li>Zinc: participa en la formaci\u00f3 i la reparaci\u00f3 del teixit ossi.<\/li>\n<li><strong>Vitamina C:<\/strong> essencial per la s\u00edntesi de col\u00e0gen.<\/li>\n<li>Vitamina K: regula la fixaci\u00f3 del calci a l&#8217;os.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Una dieta variada i equilibrada acostuma a cobrir aquests requeriments.<\/p>\n<p style=\"text-align: justify;\"><strong>Aliments i subst\u00e0ncies que conv\u00e9 limitar a l&#8217;osteoporosi<\/strong><\/p>\n<p style=\"text-align: justify;\">No s\u00f3n prohibicions absolutes, sin\u00f3 consums moderats i conscients.<\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';\">Cafe\u00efna<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">El consum elevat pot augmentar l&#8217;eliminaci\u00f3 urin\u00e0ria de calci. Limitar caf\u00e8, te i begudes energ\u00e8tiques ajuda a protegir el pinyol. <\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';\">F\u00f2sfor en exc\u00e9s<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Present sobretot en refrescos com la coca cua i ultra processats. Un exc\u00e9s altera l&#8217;equilibri calci-f\u00f2sfor i perjudica la densitat \u00f2ssia. <\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';\">Alcohol i tabac<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Tots dos interfereixen amb la formaci\u00f3 de pinyol nou i augmenten el risc de fractures. La seva reducci\u00f3 o eliminaci\u00f3 \u00e9s una mesura clau per a la prevenci\u00f3. <\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';\">Fitats i oxalats<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Presents en cereals integrals, cacau, caf\u00e8 i algunes verdures de fulla verda. No cal eliminar-los, per\u00f2 s\u00ed combinar-los adequadament i evitar que desplacin aliments rics en calci. <\/p>\n<p style=\"text-align: justify;\"><strong>Alimentaci\u00f3 i hormones: una relaci\u00f3 clau<\/strong><\/p>\n<p style=\"text-align: justify;\">La p\u00e8rdua d&#8217;estr\u00f2gens a la menopausa i de testosterona en homes grans accelera la p\u00e8rdua \u00f2ssia. Per aix\u00f2, l&#8217;osteoporosi \u00e9s m\u00e9s freq\u00fcent en dones postmenop\u00e0usiques i homes de m\u00e9s de 65 anys. <\/p>\n<p style=\"text-align: justify;\">Una alimentaci\u00f3 adequada, juntament amb exercici i control m\u00e8dic, pot alentir significativament aquest proc\u00e9s.<\/p>\n<p style=\"text-align: justify;\"><strong>Conclusi\u00f3<\/strong><\/p>\n<p style=\"text-align: justify;\">Tenir cura de la salut \u00f2ssia no dep\u00e8n d&#8217;un \u00fanic aliment, sin\u00f3 d&#8217;un estil de vida complet. Una dieta rica en nutrients, activitat f\u00edsica regular i la reducci\u00f3 dh\u00e0bits perjudicials s\u00f3n les millors eines per prevenir losteoporosi i millorar la qualitat de vida a llarg termini. <\/p>\n<hr>\n<p style=\"text-align: justify;\">BIBLIOGRAFIA<\/p>\n<p style=\"text-align: justify;\">(1) World Health Organization. <em>Prevention and management of osteoporosis: report of a WHO scientific group<\/em>. Geneva: World Health Organization; 2003. (WHO Technical Report Series; no. 921).  <\/p>\n<p style=\"text-align: justify;\">(2) International Osteoporosis Foundation. <em>Nutrition and bone health<\/em> [Internet]. Nyon: International Osteoporosis Foundation; 2023 [cited 2026 Feb 9]. Available from: International Osteoporosis Foundation.  <\/p>\n<p style=\"text-align: justify;\">(3) National Institutes of Health, Office of Dietary Supplements. <em>Calcium: fact sheet for health professionals<\/em> [Internet]. Bethesda (MD): National Institutes of Health; 2022 [cited 2026 Feb 9]. Available from: National Institutes of Health.  <\/p>\n<p style=\"text-align: justify;\">(4) National Institutes of Health, Office of Dietary Supplements. <em>Vitamin D: fact sheet for health professionals<\/em> [Internet]. Bethesda (MD): National Institutes of Health; 2022 [cited 2026 Feb 9]. Available from: National Institutes of Health.  <\/p>\n<p style=\"text-align: justify;\">(5) European Food Safety Authority. Scientific opinion on dietary reference values for calcium. <em>EFSA Journal<\/em>. 2015;13(5):4101.  <\/p>\n<p style=\"text-align: justify;\">(6) European Food Safety Authority. Dietary reference values for vitamin D. <em>EFSA Journal<\/em>. 2016;14(10):4547.  <\/p>\n<p style=\"text-align: justify;\">(7) Weaver CM, Gordon CM, Janz KF, Kalkwarf HJ, Lappe JM, Lewis R, et al. The National Osteoporosis Foundation\u2019s position statement on peak bone mass development and lifestyle factors. <em>Osteoporosis International<\/em>. 2016;27(4):1281\u20131386.  <\/p>\n<p style=\"text-align: justify;\">(8) Bonjour JP. Protein intake and bone health. <em>Int J Vitam Nutr Res<\/em>. 2011;81(2\u20133):134\u2013142.  <\/p>\n<p style=\"text-align: justify;\">(9) Rizzoli R, Biver E, Brennan-Speranza TC, Bilezikian JP. Nutritional intake and bone health. <em>Lancet Diabetes Endocrinol<\/em>. 2021;9(9):606\u2013621.  <\/p>\n<hr>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;osteoporosi i l&#8217;osteop\u00e8nia s\u00f3n malalties silencioses que afecten milions de persones, especialment amb el pas dels anys. L&#8217;alimentaci\u00f3, l&#8217;estil de vida i certs h\u00e0bits diaris tenen un paper clau tant en la prevenci\u00f3 com en l&#8217;evoluci\u00f3. En aquest article repassem qu\u00e8 passa als ossos, quins nutrients els protegeixen i quins aliments conv\u00e9 limitar per preservar-ne [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":31036,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[5139],"tags":[5629,5269,5606,5631,5168,5628,5632,5419,5630,5627,5178,5446,5626],"class_list":["post-31038","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prevencio-i-antiaging","tag-dones-posmenopausiques","tag-edat","tag-estrogens","tag-formacio-osea","tag-menopausia-ca","tag-ossos","tag-osteopenia","tag-osteoporosis-ca","tag-pic-de-massa-osea","tag-salut-osea","tag-suplementacio","tag-testosterona-ca","tag-vitamina-d"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Osteoporosi i alimentaci\u00f3: qu\u00e8 evitar i com protegir els seus ossos Osteoporosis y alimentaci\u00f3n: qu\u00e9 evitar y c\u00f3mo proteger tus huesos<\/title>\n<meta name=\"description\" content=\"L&#039;osteoporosi i l&#039;osteop\u00e8nia s\u00f3n malalties silencioses que afecten milions de persones, especialment amb el pas dels anys. L&#039;alimentaci\u00f3, l&#039;estil de vida La osteoporosis y la osteopenia son enfermedades silenciosas que afectan a millones de personas, especialmente con el paso de los a\u00f1os.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.neolifesalud.com\/ca\/blog\/prevencio-i-antiaging\/osteoporosi-i-alimentacio-que-evitar-i-com-protegir-els-seus-ossos\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Osteoporosi i alimentaci\u00f3: qu\u00e8 evitar i com protegir els seus ossos Osteoporosis y alimentaci\u00f3n: qu\u00e9 evitar y c\u00f3mo proteger tus huesos\" \/>\n<meta property=\"og:description\" content=\"L&#039;osteoporosi i l&#039;osteop\u00e8nia s\u00f3n malalties silencioses que afecten milions de persones, especialment amb el pas dels anys. 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