Suffering from osteoporosis is more and more frequent in the world population because it is increasingly popular to lead a sedentary lifestyle. In addition, the increased consumption of different substances such as alcohol or tobacco is harmful not only to the bones but also to the entire body. On the other hand, postmenopausal women are in a high-risk group for different bone disorders since estrogens in the body are significantly reduced, so it is essential to regularly take care of the bone structure.
Although there are different products and exercises to keep bones healthy and strong, diet is essential to achieve these results. That is why at FastlyHealwe want to offer you a diet to combat osteoporosis.
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What is osteoporosis all about?
Osteoporosis is a silent disease; it generally does not show symptoms until bone density has decreased considerably and any blow is easy for an injury or fracture to occur. Except for those predisposed to this disease or some cases in their family history, most people can prevent this condition by maintaining a balanced diet and leading an active lifestyle.
To diagnose this disease, a bone densitometry test is used, and it is essential to mention that there is no cure for osteoporosis, but it is necessary to see a doctor for treatment. Otherwise, the decalcification of the bones will continue to do much more. Fragile.
Diet against osteoporosis
If you want to follow a diet to combat osteoporosis, you should go to a specialist to guide you on the subject and make a weekly menu according to your needs to obtain the desired results; it is recommended that you do not follow any advice from others people without first asking for a doctor’s opinion.
To counteract this bone disease, a more significant contribution of calcium and magnesium is needed, being the essential minerals in the construction of bone tissue; in addition, adequate amounts of vitamin D and K, since they are critical to the absorption of these minerals. For this reason, the diet against bone loss may include the following foods rich in these nutrients:
- Dairy products: Although they provide significant amounts of calcium, for example, 200 ml of milk provides 240 mg of this mineral, the diet should not be based solely on these foods to acquire calcium, as they also contain a lot of fat. You can opt for skimmed dairy, varying a glass of milk or two glasses of yogurt during the week, while the amount of cheese will depend on the type. Plant milk, either soy or oatmeal, is also highly recommended for the vitamin D it provides, although its calcium level is lower. If you are lactose intolerant, check with your specialist, who can include lactose-free or low-lactose products, such as Parmesan cheese and yogurt.
- Fish and shellfish: They are an excellent food because, in addition to calcium, it is rich in vitamin D and many essential nutrients for the health of the body. The best options to acquire this vitamin are oily fish, such as sardine, which contains approximately 250 IU, and cod liver oil, which a teaspoon provides 450 IU of this vitamin, but should be consumed in moderation. On the other hand, for every 100 grams of anchovies or squid, they offer more than 100 mg of calcium.
- Algae: Although it is an unusual food in the usual diet, including it to combat osteoporosis is excellent because 100 grams of dried algae provide large amounts of calcium, which depends on the type of algae, in addition to other nutrients such as magnesium. For example, 100 grams of nori seaweed contains 430 mg of calcium, while arame seaweed provides 1,170 mg and wakame 1,300 mg. Therefore, eating small portions covers the daily needs of the mineral, but it should be consumed in moderation due to its high iodine content.
- Vegetables: It is recommended to eat mainly vegetables, which in addition to calcium, provide vitamin K and magnesium, including broccoli, cabbages, parsley, and endive. On the other hand, in 100 grams of vegetables such as carrots, turnips, cauliflower, onions, and leeks, more than 40 mg of calcium are acquired.
- Legumes: Some should be eaten in small portions due to their phyla content, which inhibits calcium absorption; it is best to consult a specialist. It is best to include dried beans, white beans, and chickpeas in the diet.
- Nuts: It is one of the foods that provide the necessary proportions of different nutrients to combat osteoporosis, as they are rich in calcium, magnesium, boron, and zinc. You can vary the fruits for each day and eat small portions throughout it. To give you an idea of how much calcium your body acquires, in 100 grams of sesame, there is 900 mg, while almonds offer 250 mg, Brazil nuts 170 mg, hazelnuts 150 mg, and peanuts and fresh chestnuts 50 mg of calcium.
- Fruits: Citrus fruits are highly recommended for their high content of vitamin C and calcium, especially lemon, orange, tangerine, and grapefruit, which provide 25 to 40 mg of calcium per serving. On the other hand, dried fruits are very rich in calcium; for example, 100 grams of dried figs provide 90 mg and raisins 80 mg. Likewise, it can be varied with others with a lower amount of calcium, such as strawberries, cherries, coconut, peach, banana, and kiwi.
- Cereals: They are an excellent option to accompany breakfast or as snacks between meals since their amount of calcium can be supplemented with other foods. In 100 grams of rye and semolina, you can buy 46 mg and 16 mg, respectively, while 100 grams of rye bread equals about 30 mg of calcium and whole wheat bread about 50 mg.
- Egg: Although in less quantity than other foods, you can also acquire vitamin D and calcium.
Other measures for osteoporosis care
In addition to consuming the best foods against osteoporosis and following the conventional treatment indicated by the specialist, other measures can accompany them and promote a better result; among them are:
- Exposing yourself to the sun for about 15 minutes a day stimulates the production of vitamin D, an essential nutrient for incorporating calcium from food into the body.
- Avoid smoking since the components of cigarettes inhibit the body from taking and using calcium from food, as well as promote bone loss.
- Reduce or eliminate the intake of alcoholic beverages and soft drinks, which increase the loss of calcium.
- Reduce the consumption of products with caffeine since it intervenes in the absorption of calcium.
- Avoid adding salt to your meals since it favors the elimination of calcium.
- Consume foods that contain phytates or oxalates in moderation, as these prevent certain nutrients from being absorbed by the body, including calcium. Some foods are chard, nuts, and legumes.
- Do a moderate exercise routine, preferably guided by a specialist, and avoid those that could lead to injuries, such as running or jumping.
- Clear the area where you usually walk, removing objects that can cause you to trip and fall, such as rugs and furniture.
- Do not bathe barefoot or lay down non-slip mats; this will reduce the likelihood of slipping and causing fractures.
- Wear shoes with non-slip soles.
Also, in the following FastlyHealarticle, you can find home remedies for osteoporosis.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Diet to combat osteoporosis, we recommend that you enter our Bones, Joints and Muscles category.
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.