Osteoporosis and Diet: Our Tips
Published Oct 15, 2019 • Updated Oct 17, 2019 • By Louise Bollecker
A good diet helps keep you healthy into old age. Osteoporosis, a degenerative bone disease, can be effectively avoided with a few simple good dietary habits.
Foods to Avoid
Preventing osteoporosis and the risk of bone fractures means avoiding certain foods.
When consumed in excessive amounts, alcohol inhibits osteoblasts, the cells that help your body strengthen bones. Not only that but having too much to drink can provoke loss of balance and even falls, all of which may result in bone fractures.
Salt provokes calcium loss through sweating and urination. To keep osteoporosis at bay, it’s recommended to consume no more than one tablespoon of salt per day - the equivalent of 2300mg of sodium.
Even if coffee has numerous benefits, it’s no friend to fragile bones. Actually, drinking too much coffee could reduce calcium absorption and favor the development of osteoporosis. You don’t have to quit coffee completely, but keep your consumption low.
Some fizzy drinks contain caffeine and high quantities of phosphoric acid. Mixing these two elements together can produce a negative effect on calcium absorption, which raises the risk of osteoporosis.
Too much red meat, and the animal proteins it contains, causes deterioration of bone PH. And acidity is a strong favoring factor in bone de-mineralization, which over the long-term can encourage the development of osteoporosis.
Foods to Fight Osteoporosis
On the other hand, there are some foods you should definitely be getting more of.
Eating leafy greens helps reduce the general acidity levels in an organism. This prevents de-mineralization and thus osteoporosis. Broccoli, cabbage and even peas are particularly good for fighting osteoporosis. Watch out for spinach though. While containing a large amount of calcium, spinach also contains oxalic acid which reduces calcium absorption!
Despite their sour taste, citrus fruits are an alkaline food that helps balance Ph in the body. And on top of that, they contain vitamin C which is great at helping bones absorb calcium.
Rich in antioxidants, apples are a fragile bone’s best friend.
Vitamin D-rich foods
Calcium attaches itself to bone thanks to Vitamin D. The best source of Vitamin D is of course exposure to the sun, but in sun-challenged regions, you can still get your daily dose of Vitamin D by consuming foods high in this good stuff. This will help ensure good calcium absorption. Consume foods such as:
- Egg yolk
- Cod-liver oil
- Salmon and Oysters
- Some foods fortified with Vitamin D
The advice contained in the article is of a general nature and may not be right for all patients. Talk to your doctor before any diet changes.
Let's hear from you!
Have you modified your diet to fight osteoporosis? What do you recommend? Share your experience by commenting below!