Healthy Eating for Osteoporosis
Healthy Eating for OsteoporosisThere are millions of people with osteoporosis, and the vast majority of them are women. Bone is a living tissue that consistently breaks down and rebuilds. As we enter our 40’s and 50’s, the rebuilding is having a hard time keeping up with the breaking down…thus a net loss.
While some of the risk factors cannot be modified (family history, small body frame size, racial/ethnic makeup, surgery (removal of ovaries) and menopause), other factors can be modified, and thus prevent or delay the onset of osteoporosis.
So what can you ?
- Eating a diet rich in calcium throughout life is important. What does that mean? Low fat dairy food, canned fish with soft bones such as salmon, dark green leafy vegetables and calcium fortified foods.
- If you need a supplement, the current recommendations are for people over 50 to have about 1200mg per day between diet and supplementation. Studies on women with osteoporosis in nursing homes have been shown to have a reduction of fractures just from calcium and vitamin D without other interventions.
- Vitamin D is necessary for your body to absorb the calcium. Being out in the sun for 20 minutes every day is usually sufficient. Foods that are high in vitamin D include eggs, fatty fish, cereals and fortified milk. Many calcium supplements and multivitamins have vitamin D as well. Recommendations include 400 IU of Vitamin D per day if you are less than 70 years of age, and 600 IU if you are over 70.
- Exercise! Once again the “E” word presents itself. Weight bearing exercise actually prevents the loss of bone. The stress on bone when you walk, play tennis, jog or dance actually stimulates your bone to increase its density. Not only that, but your improved muscle strength will protect you if you should fall. Once again, the current recommendation for exercise is 30 minutes of activity daily.
- Some medications can increase your risk for developing osteoporosis. For example steroids, some anti-seizure medications, some cancer medications, and long term use of Depo-Provera (birth control). If you take too much thyroid medication, or your thyroid glad is overactive your bone could be stimulated to break down faster. Talk with your provider to see if any modifications can be made.
Healthy eating for osteoporosis!
Foods rich in calcium include milk, , cheese, tofu, , salmon, turnips, and some green and leafy vegetables, such as spinach, broccoli and kale. The main food sources of vitamin D are cold saltwater fish (e.g., salmon, halibut, herring, tuna), fortified milk, egg yolks, liver, and especially fish oils.
The Food and Drug Administration established the Percent Daily Value (%DV) to show consumers how much of a particular vitamin, mineral, or nutrient is contained in a serving size of food. The Daily Value is not a quantity recommendation, but a reference point for the consumer. The DV for calcium has been set at 1,000 milligrams, and for vitamin D at 400 international units (IU). For example, a 1/2 cup serving of broccoli with cheese has a 20% calcium DV. Since the reference for calcium is 1,000 mg, that means you would get 200 milligrams of calcium in that serving.
Women today want to live long, healthy and active lives. Prevention and early treatment of osteoporosis will go a long way towards vibrant and successful aging.
you can read Calcium treatment for osteoporosis you have the choice natural treatment for osteoporosis or others.
Info about Healthy Eating for Osteoporosis
A Quick Guide to the Daily Osteoporosis Diet
Before I put the first bite of food in my mouth or swallow the first sip, I run down this mental list of guidelines for this bone-building diet: 80%
Are there Options for Osteoporosis
Like many conditions, prevention is the key to keeping osteoporosis at bay. If you recognize that you are at risk for osteoporosis, consider eating a high calcium diet. Most health professionals recommend a diet .
One thing that you can do to start the prevention treatment, if you think that you may be at risk of osteoporosis, is beginning immediately start to consume a high calcium diet. 1500 mg is what most health professionals state a diet.
AND also have lower rates of heart disease, osteoporosis, breast and prostate cancer than us in the United States. So than what is the so-called “Japanese diet?” Here are some foods that are included in the Japanese diet:
Osteoporosis - Diet and Exercise
Nearly 44 million people in the US are living with osteoporosis. The disease, which causes bones to be thin and brittle, strikes women more often than men. It’s never too early to make the lifestyle changes that will help develop strong .
Follow This osteoporosis diet.
A new study finds that boosting alkali levels by eating a diet rich in fruits and veggies (or taking a supplement) can strengthen the bones of healthy older adults and so be an aid to preventing osteoporosis. As you age, your genetics.
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