Diet For Osteoporosis – Foods to Avoid and Favor to Fight Osteoporosis!
Osteoporosis is an often age-related disease that reduces bone density and deterioration in bone quality. As you age, your bones are fragile and more likely to fracture.
Thus, it is imperative to know the foods to avoid so as not to aggravate the situation!
What Diet Is For Osteoporosis?
Foods to Avoid
It will be recommended to refrain from eating any food that could contribute to bone loss, but also those that can hinder the absorption of calcium! Here is a list of the main categories of foods to avoid or not consume in excess:
Caffeine decreases the absorption of calcium and increases its urinary excretion. Limit your coffee consumption, but also tea, caffeinated sodas (like cola) and other beverages or food supplements containing caffeine.
Excessive alcohol consumption can have a detrimental effect on bone health. It does not prevent you from drinking a beer or two from time to time, but avoid strong alcohol and always in moderation.
Foods high in oxalates are compounds that can bind to calcium and reduce absorption. The foods highest in oxalates are spinach, beets, sweet potatoes and cocoa.
Sodas, especially those containing phosphorus, can harm bone health. Choose non-carbonated drinks and naturally flavored waters.
Excess Animal Protein:
Protein from animal sources tends to increase the acidity of the body, which can lead to bone loss. If you can, choose vegetable protein sources (but eat protein, which is involved in forming and repairing bone tissue!)
Excess Salt (And Foods High in Sodium):
Excessive salt consumption leads to loss of calcium in the urine, which is detrimental to bone health. Limiting your consumption of table salt and being careful with processed foods (frozen meals, etc.) which are often too salty is recommended
Are There Any Prohibited Foods?
No, there are no categorically prohibited foods. The only dietary recommendation for osteoporosis is limiting the consumption of the foods above.
Always keep in mind that, although certain foods should be avoided, a balanced diet rich in nutrients is essential for maintaining good bone health.
Diet to Fight Osteoporosis
Choose all foods that have a direct or indirect impact on bone strengthening:
➜ Foods Rich in Calcium:
It’s no legend; calcium is crucial for the formation and maintenance of bones. We will, of course, think of dairy products (milk, yogurt, cheese), but also green leafy vegetables (broccoli, kale), canned fish with their bones (sardines, salmon), almonds and sesame seeds.
➜ Vitamin D:
It helps in the absorption of calcium. Expose yourself to the sun (avoid exposure between 12 and 4 p.m.), eat fatty fish (salmon, herring, mackerel), liver, eggs (with the yolk!) and foods enriched with vitamin D such as certain kinds of milk and fruit juices.
Protein is essential for bone health. Choose vegetable protein sources (legumes – lentils, chickpeas, beans -, soy, seeds) and animal-based lean proteins such as chicken, turkey, fish, and eggs.
➜ Foods Rich in Magnesium:
It participates in bone formation and calcium balance. Magnesium-rich foods: legumes, nuts, seeds, green leafy vegetables and whole grains.
➜ Foods Rich in Potassium:
it contributes to the acid-base balance and to the reduction of the loss of calcium. Eat fruits (bananas, oranges, apricots), vegetables (potatoes, tomatoes, spinach), legumes and dairy products.
➜ Fruits and Vegetables:
We have already mentioned them several times. They are generally rich in vitamins, minerals and antioxidants, which promote bone health—including a variety of fruits and vegetables of different colors to benefit from all their benefits.
Adopting a healthy lifestyle will also help fight against bone loss.
Do muscle strengthening (weight lifting) and balance exercises.
Avoid all risk factors like tobacco and alcohol.
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