Osteoporosis is a bone disease that causes bones to gradually weaken and become thin and porous over time. There are various reasons why this disease occurs, but the common reason includes hormonal changes (i.e., menopause), calcium deficiency, and underlying health conditions (i.e., diabetes), and natural aging.
When a patient develops osteoporosis in one of his bones, the condition can result in a bone fracture from just a simple slip, fall or sneeze. However, along with doctor prescribed therapies and medications, osteoporosis can be prevented and managed with a healthy diet. Here is a list of foods to help prevent osteoporosis:
1. Supplement with vitamin D
Vitamin D is vital to your body as it helps to absorb calcium needed in bone strengthening. It is essential to consume foods rich in vitamin D such as red meats, fatty fish, and egg yolks. Daily skin exposure to sunlight is the best source of vitamin D, especially the morning rays. However, since some of us can’t rely on the sun year round to get our daily vitamin D dosage, it is advisable to consult your doctor for safe vitamin D supplementation during winter months.
2. Consume foods rich in calcium
Some of the most commonly known calcium foods are milk and all dairy products from mammals and plants when fortified with calcium. Therefore, eating enough of these and any other food rich in calcium (i.e., fish with bones) is vital in forming healthy bones. Apart from osteoporosis, calcium deficiency in the body can cause many diseases. Therefore, paying attention to calcium in your diet is important, and if you may be deficient, talk to your doctor about calcium supplementation.
3. Eat fatty fish
Fatty cuts of fish (i.e., salmon, tuna, mackerel, and sardines) contain omega 3 fatty acids, which are vital for forming healthy, strong bones. However, if you don’t eat fish, no worries! You can get omega 3 oils from other foods like pumpkin seeds, nuts, eggs, avocados, and flaxseeds.
4. Moderate alcohol and caffeine
Excessive consumption of alcohol is harmful to your health, which is why moderate consumption is important to prevent liver damage as well as bone loss. According to the National Osteoporosis Association, individuals should limit alcohol consumption to two drinks per day. Likewise, caffeine should be limited as it decreases the body calcium absorption leading to bone loss. All drinks that contain caffeine (i.e., energy drinks, soda, caffeinated teas and coffees) should be taken in moderation.
5. Limit vitamin A rich foods
While vitamin A is not all that bad in the body, too much of it is associated with degradation of bones. While it is typically not possible to reach the harmful levels through diet alone, individuals who take fish and liver oil supplements and multivitamins should be worried as they are at high risk. Consult your doctors if you take these supplements for safe dosages.
Protecting your bones is not as complicated as you may have thought. There are many factors at play, including family history of osteoporosis and certain underlying health conditions. However, what you eat can go a long way in preventing bone issues. Follow the above tips, and speak to your doctor about osteoporosis treatments, such as Evinity osteoporosis Rx to help.