Diet & Nutrition
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Diet & Nutrition

All you need to know to prevent Osteoporosis

Getting old is inevitable. All of us will get old and weak one day or the other. While it is quite impossible to prevent ageing and weakening of the body, you can certainly prevent your bones from becoming fragile. If you are wondering how you can do that, then you have come to the right place.

What do you need to know about Osteoporosis?

We are focusing on one of the most prevalent bone diseases, osteoporosis. It is a disease in which the bones lose their strength and density, making the skeletal system weak and fragile. When we say osteoporosis makes your bones weak, we mean that even a minor blow can cause a fracture. Yes, we know it sounds scary, but don’t you worry! The keys to prevent and even reverse osteoporosis are nutrition and lifestyle changes.

What are the diet dangers of osteoporosis?

There are certain foods that can be everyday osteoporosis diet dangers. Avoid these foods for stronger bone health-

  • Soy products- Oxalates in soy can bind up calcium and make it unavailable to the body.
  • Carbonated water- Phosphoric acid is a major component of sodas. Phosphorus itself is an important bone mineral. But if you’re getting a disproportionate amount of phosphorus compared to the amount of calcium you’re getting, that could lead to bone loss.
  • Salt- Regular table salt, not simply sodium, causes calcium loss, weakening bones with time.
  • Caffeine: Caffeine decreases the absorption of calcium in the body. Coffee being the major source of caffeine also has oxalic acid is usually consumed with milk which has calcium. These two products, if taken together, will prevent the absorption of calcium and lead to the formation of calcium oxalate stones.
  • Spinach + Tomatoes: One of the most eaten food combinations is actually highly devastating for your bone health. Spinach has calcium, and tomatoes are rich in oxalic acid. Therefore, these two foods should never be eaten together.

What can you do to prevent Osteoporosis?

One of the leading causes of osteoporosis is calcium deficiency. Therefore, the best way to prevent this disease is by eating a calcium-rich diet. And since calcium cannot be absorbed without Vitamin D, you also need to ensure enough intake of Vitamin D in your body.

  • Focus on calcium- Now, we all know that milk and milk products are the best sources of calcium. However, what most people do not know is that many other food items are also highly rich in calcium, such as ragi, makhana, moth beans, chickpeas, fig and til. Rai or mustard seeds contain high levels of calcium and are one of the best bone-strengthening foods.
  • Getting Vitamin D- The best source of Vitamin D is none other than the sun. Sun exposure every day can replenish the levels of Vitamin D in your body and make your bones stronger. The dietary sources are oily fish — such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks, dairy products and fortified foods — such as some fat spreads and breakfast cereals.
  • Add fibre to your diet- which are not only good for your digestion but are thought to benefit bone health through increasing mineral absorption and retention following fermentation in the lower gut and solubilization of minerals.
  • Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
  • Avoid substance abuse. Don’t smoke. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day.

Correcting your lifestyle is essential if you wish to prevent or cure your osteoporosis. We recommend all our readers to do weight-bearing exercises, such as dancing, hiking, strength training, jogging, etc. to make their bones strong and less fragile. Let your bones work against gravity!

References-

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746664/
  2. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
  3. https://www.webmd.com/osteoporosis/features/soda-osteoporosis
  4. https://www.webmd.com/osteoporosis/features/diet-dangers

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