Osteoporosis is a health condition that leads to fragile bones and increases risks of fractures in the wrist, hip or spine. Diagnosis of this condition is made when a person’s bone mineral density is much greater than average. Although this problem is mainly thought of as a disease for women, it also affects men. There are some steps that can be taken to prevent this from happening to you. These include dietary steps;
Having a daily dose of calcium – Calcium is very important for healthy bones. You can take dietary supplements but it is more advisable to get the calcium through foods you consume. The doctor will direct you whether you can use both. You can find out from your doctor how much calcium your body requires, so that you don’t waste your time getting more calcium than recommended. There is even risk of hip fracture with too much intake of calcium.
When we talk about healthy diet for Osteoporosis it is also important to get a daily dose of Vitamin D. Vitamin D assists your body in using the calcium you have consumed. The best source of this nutrient is sunlight. All you need is 15 minutes of exposure to it every day without sunscreen on. People who are not allowed to be exposed to sunlight for instance skin cancer patients can get it through supplements. Foods that have vitamin D include fish like salmon, tuna, sardines and mackerel. Egg yolks and fortified dairy products can also do.
Eating fresh food is another angle that you can use if you have Osteoporosis. The health of your bones relies a diet that is varied and contains various different minerals and vitamins. When it comes to eating fruits and vegetables you should focus on eating a rainbow of colors. It has also been proven that those diets that are more alkaline retain more calcium in the body. These alkaline diets can be achieved by consuming more fruits and vegetables.
You are advised to moderate your consumption of alcohol. It can interfere with the ability of your body to absorb calcium. Therefore you should do your best to ensure your consumption of alcohol is minimal. Your limit should be about one drink for women and two for men.
You should keep away from caffeine and carbonated beverages. Both this kinds of drinks have adverse effects on your bone health. You also ought to reduce your consumption of salt. Consuming foods with high contents of salt you are more likely to lose more calcium.
Avoiding excess Vitamin A can also help you a great deal if you have Osteoporosis. Research has proven that excess consumption of this vitamin is associated with decrease in body mass density. This in turn increases the risks of suffering from osteoporotic fracture when you are older.
Finally, you ought to control your protein intake. The role of this nutrient in bone health has however been found to be quite complex. High intakes of protein have been found to cause increase in excretion of calcium in urine thus reducing the calcium levels in your body. Low intakes of the same nutrient are associated with rapid loss of bone mass density and increased risks of fractures in adults.
We hope that these diet tips for Osteoporosis will be helpful for you.
All the best!