OSTEOPOROSIS DIET

 FOODS TO EAT FOR STRONG AND HEALTHY BONES

Osteoporosis translates to pores or holes in your bones. They become less dense, lose strength and easily breakable. It is a silent disease and most people don’t realize they have osteoporosis until a fracture occurs. Women after menopause are the main victims although some men are also affected. After menopause, most women lose bone density because of hormonal changes. A major role is played by the food you eat when it comes to the osteoporosis diet and overall bone health. Calcium and Vitamin D are the two important nutrients which need to be taken in the required amounts to maintain strong, healthy bones and to reduce bone loss.
Foods to eat which prevent osteoporosis

Some foods are full of the essential nutrients you need to maintain strong, healthy bones and thus, prevent the onset of osteoporosis. Here’s a list of some essential foods in the osteoporosis diet, nutrient-wise.

1. Calcium and Vitamin D

Calcium and vitamin D work in tandem. Calcium is the main component of bone. It is also necessary for other body functions such as muscle movement. Vitamin D allows calcium to move from the gastrointestinal tract to the parts of the body that require it — including the bones. Calcium rich foods include milk, yogurt, tofu, soybeans, kale, broccoli, almonds. Foods rich in vitamin D are milk, soy milk, wild salmon, sardines, yogurt, and egg yolks.

2. Magnesium

Magnesium plays an important role in the osteoporosis diet. It promotes bone crystal growth, thereby helping to strengthen bone structure. Also, magnesium helps your body absorb calcium via an indirect effect on the parathyroid hormone. Scientific research has shown that a high magnesium intake can increase bone density and consequently, decrease the risk for fractures. So, the osteoporosis diet should include rich food sources of magnesium like amaranth, brown rice, spinach, potatoes, peanuts, wheat germ, beans, cashews, pumpkin seeds, sesame seeds, and quinoa.

3. Potassium

Potassium intake in the osteoporosis diet improves calcium balance, increases bone mineral density, and reduces bone resorption. Researchers have shown that potassium rich diets can lead to a 30 percent reduced risk of fracture in later years. The best foods for potassium are potatoes, yogurt, and fish of all types, artichokes, bananas, spinach, lettuce, pumpkins, raisins, peanuts, plums and broccoli.

4. Vitamin C

Vitamin C is essential for the formation of collagen, an essential protein in bones which makes them strong and resilient. Research has shown that intake of a vitamin C rich diet increases bone mineral density and results in fewer fractures. The best sources for vitamin C in the osteoporosis diet are citrus fruits, broccoli, kidney beans, tomatoes, mangoes.
Foods to avoid

Some foods should be avoided to if you want to have strong bones. The osteoporosis diet for healthy bones recommends cutting down on the following items in your daily food intake.

1. Salt - Salt is one of the biggest dangers to the osteoporosis diet. It promotes calcium loss via urination.

2. Caffeine – Caffeine leaches calcium from bones, thus making them brittle and fracture-prone.

3. Vitamin A – Although vitamin A is essential for good health, excesses of it can harm bones, increasing the risk of fractures.

Conclusion

The best osteoporosis diet involves high amounts of whole grains, fruits, and vegetables and lower amounts of salt. Lots of calcium and vitamin D from foods, and supplements if necessary, are recommended. The foods to avoid should be noted and while it may not be realistic to completely cut them out of your diet, they should at least be lowered, so as to help you have strong and healthy bones.