Diet for Osteoporosis - What Foods Should You Eat?A Diet for Osteoporosis must include adequate calcium. Calcium is a mineral that is the main building block for healthy bones. The most important time in life to have enough calcium in your diet is during your developmental years between one and eighteen. Most important, is the level of calcium in your diet during the years of growth spurts. Low calcium intake contributes to poor bone density, early bone loss and increased risk of fractures. The reason calcium is so important to have in your diet when you’re young, is that you lose calcium from your bones as you age, so you want to start off with the strongest bones possible.
For detailed information on how much calcium you need in your diet and where to get it click here A diet for osteoporosis also must contain enough Vitamin D. Vitamin D is needed for your body to absorb and utilize calcium. The easiest way to get enough Vitamin D is sun exposure to your arms and legs for 15-30 minutes three times a week. You can also drink vitamin D fortified Orange Juice or Milk. Vitamin D is also found in salmon or fish oil such as cod liver oil. Other foods that contain vitamin D are eggs, butter, cheese, and canned mushrooms. If you know you don’t get enough vitamin D in your diet and you don’t get much sun exposure you can take a vitamin D supplement. The amount of vitamin D you should take in a supplement depends on your age and should be discussed with your healthcare provider. Other vitamins and minerals needed for strong healthy bones include Vitamin C, Magnesium, Vitamin K, Manganese, Copper, Vitamin B6 and B12, Zinc, and Boron. A well balanced diet will include enough of these nutrients. If your diet is not always good you should ask your healthcare provider to recommend a good natural multivitamin. One that will provide you the nutrition you need and not contain toxic filler ingredients.
Your Diet For Osteoporosis Must Limit These Dangers
High Sodium consumption – Eating too much salty food is bad for your bones and contributes to osteoporosis. High Soda consumption – Caffeinated soda seems to interfere with calcium absorption. The acid in soda may also change the acid balance in your blood and cause bone loss. I know a lot of people who drink way too much soda. I had a patient who drank 12 cans a day of coke. This gentleman also was developing a severely rounded back and osteoporosis. To protect your bones try not to have too many caffeinated drinks each day. Your Diet For Osteoporosis Must Pay Attention To These FoodsProtein- If your diet contains a lot of animal meat you may be losing some calcium through your urine. You need to make sure you are getting extra calcium in your diet or in supplements.Wheat Bran – Use wheat bran in moderation. Excessive amounts can interfere with calcium absorption. If you eat wheat bran at the same time you eat calcium, you may have reduced calcium absorption. If you can, eat calcium supplements or foods high in calcium two hours before or after eating a lot of meat or bran. Foods containing oxalic acid – Foods such as spinach, kale, rhubarb, chard, almonds and cashews are healthy for you, but may interfere with calcium absorption. Don’t regularly overeat from this food group. Remember, Smoking and Heavy Drinking are bad for your bones. These two habits limit your body’s ability to absorb calcium and cause reduced bone formation.
Dr. Cliff
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