In osteoporosis prevention, diet plays a crucial role – along with exercise. While growing up you probably didn’t think too much about eating foods that could prevent osteoporosis. Sure, you enjoyed dairy products, but you’d be the first to agree, it had more to do with taste, than to promote bone health. Now that you’re older, your doctor might have expressed some concerns about your bones. You might even have heard him mention the word ‘osteoporosis’.
Osteoporosis is a condition where bones become brittle and fragile because of bone loss. Even minor injuries are harder to recover from with osteoporosis. Preventing osteoporosis is key to avoiding injury and disability and continuing to live an active life.
Causes of osteoporosis
We know osteoporosis is a result of bone loss, but why are we losing bone?
Just like many other functions in the body, your bones undergo constant renewal. In this process, old bone gets broken down and new bone is built. But, as we age, new bone growth slows dramatically, leaving much more old bone.
However if you developed a lot of bone mass during your younger days by eating healthy and exercising regularly, your risk of osteoporosis is lesser than for someone who doesn’t have as much bone mass.
Although osteoporosis can affect both men and women, it is most commonly found in women. That is because as women age, hormonal changes in the body can result in bone loss, which, in turn, can lead to osteoporosis.
One means of preventing osteoporosis is through an osteoporosis diet plan. You can eat your way to stronger bones. If your doctor has raised concerns about your bones or you just want a head start in prevention, here is how to prevent osteoporosis naturally.
Planning your Osteoporosis diet
If you’re concerned that you didn’t create enough bone mass growing up, don’t fret; there are foods that help osteoporosis, which you can start enjoying today.
Bones require two essentials to keep them strong: Calcium and vitamin D. These are both elements that can be found in the foods we eat. If we plan accordingly, we can enjoy an osteoporosis nutrition plan that will meet the supply our bones need to stay strong.
Role of nutrition in preventing osteoporosis: Calcium and vitamin D
Role of calcium
Calcium is stored within our bones. Bone density refers to the amount of calcium and other minerals within your bones. This, too, can decrease over time. Recommended calcium is about 1,200 milligrams a day which, as mentioned, can come from the foods we eat.
Getting enough calcium may be problematic for some who have allergies or intolerances to dairy, but there are many other food options which can still help you fulfill your daily dose of calcium.
Calcium also aids in the function of muscles, nerves and cells.
Best food sources for calcium
There is a wide variety of food rich in calcium. Some high-calcium food options are:
- Collard greens
- Bok choy
- Turnip greens
- Baked beans
- Ice cream
- Calcium-fortified juices and cereals
As you can see, there are many different options when it comes to boosting your calcium intake. Enough, actually, to build an effective osteoporosis diet plan.
One word of caution though. A recent study done by researchers at the Johns Hopkins University School of Medicine in Baltimore states that “excess calcium in the form of supplements may harm the heart and vascular system”. However calcium in dietary form is not a problem.
So remember, if you want to strengthen your bones do it naturally with dietary calcium, instead of putting your body at risk with calcium pills/syrups/capsules.
Role of vitamin D
Vitamin D works hand in hand with calcium to ensure your bones stay healthy and strong. Vitamin D aids in the absorption of calcium, so even though you’re taking in enough calcium, without vitamin D you may not be getting all of its benefits. Lack of vitamin D can also lead to bone loss and lower bone density.
Currently, adults over 50 should have 800 to 1,000 international units (IU) a day of vitamin D. This number may be different for some but should not exceed 4,000 IU, according