The food you eat can affect your bones, and for women (and men too) who suffer from osteoporosis it is vitally important to eat a diet to strengthen the bones, and even more important is still to know what foods and drinks to avoid so as not to affect density that is.
Learning about foods that are rich in calcium, vitamin D, and other nutrients that are important for bone health and general health will help you make healthier food choices every day if you have osteoporosis. Use the table below to see examples of the different types of foods that are recommended to eat every day.
If you eat a well-balanced diet with lots of dairy products, fish, fruits, and vegetables, you should get all the nutrients you need every day, but if you're not getting the recommended amount from food alone, you may need to supplement your diet by taking multivitamins or supplements.
Nutritional tips to strengthen and thicken your bones
Recent research has found that olive oil, beans, blueberries, and foods rich in omega-3s, such as fish oil and flaxseed oil, may also have bone density benefits and are recommended for women with or at risk of osteoporosis.
While additional research is needed before the link between these foods and bone health can be definitively established, the many general health benefits of these foods make them great options to add to the diet.
Studies have also shown that little or no consumption of certain alcoholic beverages such as beer, wine, and also non-alcoholic beverages such as black tea, can also be good for not affecting bone health. More research is also needed to help us better understand the relationship between these drinks and bone health.
Cut back on beans and legumes
While beans contain calcium, magnesium, fiber, and other nutrients, they are also rich in substances called phytates. The phytates contained in beans interfere with the body's ability to absorb calcium. You can reduce the level of phytate by soaking the beans in water for several hours and then cooking them.
Meat and other protein-rich foods
Getting enough, but not too much protein is important for bone health and overall health. Many older adults don't get enough protein from their diets, and this can be bad for the bones. However, special high-protein diets that contain multiple servings of meat and protein with each meal can also cause the body to lose calcium.
You can make up for this loss by getting enough calcium for your body's needs. For example, dairy products, although rich in protein, also contain calcium which is important for bone health.
Cut down on salty foods
Eating foods that are high in salt (sodium) causes the body to lose calcium and can lead to bone loss. Try to limit the amount of processed, canned, and salt-added foods to the foods you eat each day. To find out if a food is high in sodium, look at the Nutrition Facts label, if it lists 20% or more for the% Daily Value, it is high in sodium. Try to get no more than 2,300 mg of sodium per day.
Spinach and other foods with oxalates
Our body does not absorb calcium well from foods rich in oxalates (oxalic acid) such as spinach. Other foods with oxalates include rhubarb, beets, and certain beans. These foods contain other healthy nutrients, but should not be considered sources of calcium.
Like beans, wheat bran contains high levels of phytates that can prevent your body from absorbing calcium. However, unlike beans, 100% wheat bran is the only food that appears to reduce calcium absorption in other foods eaten at the same time.
For example, when you have milk and 100% wheat bran cereal together, your body can absorb some, but not all, of the calcium in the milk. The wheat bran in other foods like breads is much less concentrated and is not likely to have a noticeable impact on calcium absorption. If you take calcium supplements, you can take them two or more hours before or after eating 100% wheat bran.
Cut down on caffeine
Coffee, tea, yerba mate, and soft drinks contain caffeine, which can decrease calcium absorption and contribute to bone loss. Choose these drinks in moderation, or look for healthy alternatives like herbal teas and home-made drinks.
To complement the information, you can consult the special article on foods rich in calcium and how you can incorporate them into your diet.
How can I protect my bones?
· Daily exercise with weights can strengthen the lower bones. Walking and running, or simply shifting weight from one foot to the other while standing, are examples of weight-bearing exercises.
· Inactive or bedridden people struggle to bear weight and will find it difficult to strengthen their bones, even if their diet is rich in calcium.
· Get enough calcium and vitamin D.
· Eat a healthy, balanced diet that includes at least 5 fruits and vegetables a day to ensure you are getting all the vitamins and minerals you need for bone health.
· Get enough protein: include red meat, fish, dairy products, or vegetarian alternatives (like tofu or legumes) twice a day.
You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish. Exipure