Ads
related to: what foods should i eat to prevent osteoporosis treatment for women over 70Explore Patient Support Resources And Discussion Guides To Help Manage Your Osteoporosis. Read About An FDA-Approved Rx Treatment That May Help Manage Your Osteoporosis.
- What is Osteoporosis?
Learn More About Osteoporosis
and a Treatment Option.
- About Fracture Risk
Could You Be At Risk?
Learn More with this Questionnaire.
- Financial Assistance
Learn About Options for Patients.
See If You're Eligible To Save.
- Important Safety Info
See Full Prescribing
Information & Medication Guide.
- What is Osteoporosis?
Not just for stronger bones, it is also widely used for arthritis and bone spurs. EZorb stimulates bone forming cells activity to create new bone mass, reversing bone loss.
Know Everything You Need To Know About Health, Mind and Body With Our Books. Get Deals and Low Prices On osteoporosis diet books On Amazon
- Cyber Monday: Up to 40% off Cyber Monday Deals
- ·Valid Nov 30 - Dec 2
Seeking Info On Foods To Manage Osteoporosis Details? Visit Here! Learn More About Foods To Manage Osteoporosis Today. Explore!
Discover A Therapy For Those At High Risk For Fracture Due To Osteoporosis. Curious About Increasing Bone Mass To Reduce Fracture Risk? Explore Available Options.
Search results
Sep 6, 2024 · To maintain bone health and prevent osteoporosis, focus on foods rich in calcium, vitamin D and other nutrients, like dairy products, leafy greens, fatty fish and nuts.
- Overview
- How diet affects bone health
- Calcium
- Vitamin D
- Protein
- Micronutrients and antioxidants in fruits and vegetables
- Foods to limit or avoid
- Summary
Eating a healthy diet rich in essential nutrients such as calcium, vitamin D, and protein can help reduce the risk of osteoporosis. In addition, limiting caffeine and alcohol intake may be beneficial for bone health, especially among older adults.
A note about sex and gender
Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more.
Was this helpful?
Worldwide, 1 in 3 females and 1 in 5 males over the age of 50 will be affected by a broken bone due to osteoporosis, and osteoporosis or low bone mass affects 54% of Americans.
A person’s diet can affect bone health, so people must consider nutrition to maintain their bone mass.
Bone does not remain static throughout life — it is constantly breaking down and rebuilding as part of normal bone metabolism.
Two main types of cells, osteoblasts and osteoclasts, participate in this process. Osteoblasts form new bone, while osteoclasts break down old bone in a process called resorption.
However, if bone metabolism becomes unbalanced, bones can become less dense, weaker, and brittle. As a result, a doctor may diagnose low bone mass or osteoporosis.
Several factors can cause bone loss, including aging, menopause, and certain medications.
Moreover, consuming key nutrients for bone health can help to reduce the risk of osteoporosis and keep bones healthy.
Individuals should ensure to include the following nutrients and foods in their diet to keep bones healthy:
The National Institute of Arthritis and Musculoskeletal and Skin Diseases advises that low calcium intake throughout life has an association with low bone mass and high fracture rates.
From 51 years, females require 1,200 milligrams (mg) of calcium daily, and males need 1,000 mg.
People can ensure they consume calcium by including dairy or soy products, fish with bones, and leafy green vegetables in their diets.
The following shows the calcium content of some common foods:
•fortified oatmeal, packet: 350 mg calcium
•sardines, canned in oil, with edible bones, 3 ounces (oz): 324 mg calcium
The body needs vitamin D to absorb calcium, and a deficiency of vitamin D could cause the weakening of the bones and skeleton.
Experts recommend that individuals up to 70 years have a daily intake of 600 IU (International Units) of vitamin D.
People over age 70 should increase their uptake to 800 IU daily, which they can also obtain from supplements.
People can get vitamin D from sunlight and food. The following foods contain vitamin D:
•egg yolks
•oily fish such as salmon, trout, mackerel, and tuna
Research suggests that protein can be both beneficial and detrimental to bone health, as different studies have produced different results on the effects of protein on bone health.
However, according to the Framingham Osteoporosis study, there is a link between low protein intake and greater bone loss and hip fractures in older adults.
The study concluded that the combination of sufficient protein and calcium intake appears to benefit bone mineral density (BMD).
Therefore, eating a diet with sufficient protein and calcium seems wise. Protein-rich foods include:
•meat
•fish
The Framingham Osteoporosis Study identified that people with a higher fruit and vegetable intake had better BMD and less bone loss.
The nutrients in fruits and vegetables that the study indicated are beneficial to bone health include:
•vitamin C
•vitamin K
•magnesium
•potassium
Salt
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, overconsumption of salt can cause the kidneys to excrete calcium. Therefore, people who have a low calcium intake should avoid adding salt to food or eating too many processed foods that can contain excess salt.
Foods containing oxalates and phytates
The Bone Health and Osteoporosis Foundation advises that some substances in food can interfere with the body’s ability to absorb calcium. These include phytates in beans, wheat bran, and legumes and oxalates in spinach and beets. Soaking and cooking these foods can help to reduce these compounds.
Alcohol
Experts advise that alcohol negatively affects bone health for several reasons. Firstly, drinking excessive alcohol can interfere with the body’s absorption of calcium and vitamin D. In addition, chronic heavy drinking can disrupt hormones, such as elevating cortisol levels, which can break down more bone. Males may produce less testosterone, a hormone that has links to bone formation, while females may notice irregular menstrual cycles. Irregular menstrual cycles can reduce the amount of estrogen in the body, which increases the risk of osteoporosis. Moreover, people under the influence of alcohol are more at risk of falls and bone fractures.
To protect bones throughout life, people should eat a healthy diet containing essential nutrients and engage in physical activity.
Calcium, vitamin D, and protein are vital protective nutrients and vitamins, minerals, and antioxidants in fruit and vegetables.
Older adults may wish to limit coffee to three cups per day and avoid excessive alcohol.
Avoiding excessive alcohol and salt may be beneficial for everyone for overall health and well-being, especially those who have limited calcium intake.
- Louisa Richards
- Nothing beats calcium for your bones. Sure, you can get it from dairy, but it’s also found in lots of vegetables. Why not do both? One great choice: dark leafy greens such as bok choy, Chinese cabbage, kale, collard greens, and turnip greens.
- Two lesser known nutrients that help keep bones healthy are magnesium and potassium. If you’re low on magnesium, you can have problems with your vitamin D balance, which may affect your bone health.
- Add a grapefruit to your breakfast and you’ll be doing more than waking up your taste buds. Citrus fruits have vitamin C, which has been shown to help prevent bone loss.
- If you’re looking for bone-strengthening fruits, figs should be near the top of your shopping list. Five medium fresh figs have around 90 milligrams of calcium and other skeleton-saving nutrients like potassium and magnesium.
May 25, 2022 · Eating foods that promote bone health and density may help prevent osteoporosis from developing. For those who already have osteoporosis, a doctor may suggest dietary and lifestyle adjustments...
- Louisa Richards
Eat well. All Canadians are encouraged to eat well and to be active every day by following the advice contained in Eating Well with Canada's Food Guide to reduce their risk of chronic diseases such as osteoporosis. Include calcium in your diet. People over the age of 50 need 1200 mg of calcium each day. As you age, your body doesn't absorb ...
Oct 19, 2022 · In general, a diet high in protein and bone-protective nutrients like calcium and vitamin D, as well as magnesium and vitamin C, and low in foods and beverages like fast food and soda is best...
People also ask
What foods should I eat to prevent osteoporosis?
What is a healthy eating plan for people with osteoporosis?
Is a healthy diet good for osteoporosis?
What nutrients should you take if you have osteoporosis?
What vegetables are good for osteoporosis?
May 19, 2022 · A bone-healthy diet can be a good strategy to prevent ongoing bone loss. This diet should be part of an overall healthy lifestyle that includes exercise and optimal calcium and vitamin D levels. Here are five steps to eating well for strong bones: 1. Eat more vegetables, fruits and whole grains.
Ads
related to: what foods should i eat to prevent osteoporosis treatment for women over 70Explore Patient Support Resources And Discussion Guides To Help Manage Your Osteoporosis. Read About An FDA-Approved Rx Treatment That May Help Manage Your Osteoporosis.
Not just for stronger bones, it is also widely used for arthritis and bone spurs. EZorb stimulates bone forming cells activity to create new bone mass, reversing bone loss.
Know Everything You Need To Know About Health, Mind and Body With Our Books. Get Deals and Low Prices On osteoporosis diet books On Amazon
- Cyber Monday: Up to 40% off Cyber Monday Deals
- ·Valid Nov 30 - Dec 2
