Diet For Osteoporosis

28 Oct 2015
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Osteoporosis is a clinical condition wherein a decrease in bone density is observed, thus, depleting its strength and increasing the fragility of bones. Osteoporosis turns bones porous, like a sponge. This disorder of skeleton weakens bones and results in frequent fractures (breaks) in bones. A bone-healthy osteoporosis diet may not help rebuild the bones if one is experiencing age-related bone loss, but it can slow bone loss. At the same time, younger people who are diagnosed with this bone disease as a result of some medical condition may be able to regain bone mass with a nourishing diet that includes osteoporosis-friendly nutrition.

BONE HEALTH FOODS :

Including these nutrient rich foods daily in the diet can ensure long term healthy bone mass as well help keep osteoporosis at bay.

Sources of Calcium : Dairy products such as low-fat and non-fat milk, yogurt and cheese, green leafy veggies such as amaranth, spinach, drumstick leaves, Chinese cabbage (bakchoy), mustard greens and broccoli. Fishes such as Sardines and salmon (with bones). 

 Sources of Vitamin D : Fatty varieties such as salmon, mackerel, tuna and sardines. Some dairy products are fortified with Vitamin D. Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads. 

Sources of Magnesium :  Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, nuts such as almonds, walnuts and raisins. Sources of Vitamin C : Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples. 

 Sources of Vitamin K : Dark green leafy vegetables such as kale, amaranth, spinach, mustard greens, brussel sprouts. - -

 

Diet Modifications for Improving Bone Health

Phytates & Oxalates in Veggies & Beans: Oxalates & phytates present in green vegetables and beans intervene with the body's ability to absorb calcium. The phytate level can be reduced by soaking beans in water for numerous hours and then cooking those in fresh water. Choose low oxalate containing food sources such as cabbage, cauliflower, cucumbers, mushrooms, radishes and water chestnuts. Peas, which are legumes, are also low-oxalate. - 

Salty foods : Eating foods that are high in salt content (sodium) causes calcium to be leached out of bones & excreted via kidneys and hence can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods eaten each day. If the nutrition label of packaged foods lists 20% or more for the % Daily Value, it is high in sodium. Aim to get 2,400 mg or less of sodium per day. - 

Alcohol : Alcohol interferes with the hormone responsible for bone remodeling & hence drinking heavily can lead to bone loss. Limit alcohol intake to no more than 2 - 3 drinks per week. - 

Caffeinated Beverages : Caffeine has high diuretic properties as it excretes high amounts of calcium in urine, hence it contribute in bone loss. Coffee, tea and soft drinks (sodas) contain caffeine, which decreases calcium absorption and contribute to bone loss. Drinking more than three cups of coffee/tea every day may interfere with calcium absorption and cause bone loss. Hence, stick to 2 cups of tea/ coffee per day. Soft drinks, especially Colas, also contributes to bone loss due to their caffeine content. Stick to 1 drink per week.



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