Osteoporosis | Diet Mantra

DIET TO PREVENT OSTEOPOROSIS

Osteoporosis is the most common type of disease in which bones become fragile and more likely to fracture. Usually the bone loses density, which measures the amount of calcium and minerals in the bone. It mainly affects women aged 55 and older.

Healthy eating for healthy bones
As we get older, we often pay less attention to our diet. We may live alone and not always bother cooking a meal. We may become less active as we age, which can also reduce our appetite. Grocery shopping may become more difficult so we do less of it. The result is that we soon run out of items like milk, yogurt and fresh fruit and vegetables. The next thing you know, some tea and toast is all we really have left, or care to prepare.
It is important to plan your diet and your grocery shopping so that your bones will stay as healthy and strong as possible.

Guidelines on a Diet for Osteoporosis

  • Calcium is the most important component of bone. A healthy calcium-rich diet can help in the prevention of osteoporosis.
  • Avoid foods which are high in salt and soda. Salt can pose a great obstacle to a sturdy skeleton. Research has found that postmenopausal women with a high-salt diet lose more bone minerals than other women of the same age.
  • Soda/carbonated beverages on the other hand contain phosphoric acid, which is known to increase calcium excretion in the urine.
  • Vitamin D is another critical nutrient that helps the body absorb calcium and regulates calcium in the blood. Your body synthesizes vitamin D when exposed to the sun. However, a large percentage of people are vitamin D deficient—even those living in sunny climates. If you don’t spend at least 15 minutes outside in the sun each day, you may need an extra vitamin D boost.

 

For lifelong bone health, exercise is the key: Exercise plays a key role in preserving bone density in older adults. Some of the exercises recommended to reduce your chance of a fracture include:

  • Weight-bearing exercises — walking, jogging, playing tennis, dancing
  • Free weights, weight machines, stretch bands
  • Balance exercises — tai chi, yoga
  • Rowing machines
  • Avoid smoking and excessive alcohol consumption

 

For lifelong bone health, exercise is the key: Exercise plays a key role in preserving bone density in older adults. Some of the exercises recommended to reduce your chance of a fracture include:

Contact your nearest Diet Mantra Clinic to consult our Expert Dietician for a personalized Diet.