Diet to Prevent Osteoporosis

Osteoporosis is a disease associated with bones basically due to less intake of calcium in diet. Other genetic factors also contribute to this. In this kind of diseases the bone are more susceptible to breakage as they become highly fragile.

Calcium is an important constituent that strengthens the bones. Kids and teenagers need them more as they are growing and constantly developing and hence they need calcium to a large extent for strong skeleton development. Growing Kids should consume 1300mg of calcium a day and adults should get 1000mg of calcium in their food.

It is important to educate oneself about the food and how much calcium is one getting. Milk, cheese, tofu, beans, cereals, oatmeal, frozen fruit, yogurt, nuts, cheese macaroni, soups, egg yolks and salt water fish are excellent source of calcium. If a person is lactose intolerant than he or she can get it from soymilk, fortified juice, lactaid milk etc. a calcium supplement in form of calcium citrate and calcium carbonate is another good option of getting calcium.

The following diet tips will help to prevent osteoporosis: –

  • It has been found that people who consume more fruits and vegetables have higher bone mineral density. Fruits and vegetables have a direct connection with bones health. Keep away from diet that has more acid, there should be a proper balance of acid in the body.
  • Deficiency of vitamin D can be made good by sunbathing or simply by strolling out in the sun. Vitamin D assists calcium and phosphorous absorption, regulating the common calcification of bones. A sunscreen with SPF 8 allows only 5% of vitamin D absorbed in the skin while application of SPF 30 prevents any kind of absorption in the skin.
  • Green is always welcome. Green leafy vegetables are brilliant source of calcium, vitamins and minerals. Rich source of calcium and nutrients can be found in spinach, kale, collard leaves, turnip greens, dandelion leaves, radish leaves, broccoli and fenugreek leaves.
  • Consume large amount of stocks, stews and soups from calcium rich vegetables and bones of animals and seafood shells.  The stock can be frozen and can be used in future too. A variety of dishes can be made in form of gravy, soups, and side dishes and can be relished in the form of high nutrient value.
  • Dieting may increase your problems, as it has been observed that controlled eating reduces the bone mineral density. It’ss good to loose weight through sensible methods as exercising, which keeps the bones healthy and strong and keeps the body healthy in a balanced way. Because of this reason obese and overweight people are less prone to any kind of disease like osteoporosis.
  • Higher the intake of protein, higher was the bone mineral density. Consume food that has good levels of proteins and dairy products.
  • Research has proved that consumption of alcohol in moderation increases the bone strength. It has been noted that spine and total bone of the body has high mineral density if alcohol was moderately consumed.
  • Apart from these weight-bearing exercises, walking, jogging, soccer etc. can prevent osteoporosis. Older patients can opt for simpler form of exercises to keep osteoporosis at bay. Simple prevention and alteration in lifestyle will prevent any kind of loss but will fortify healthy bones.