Bone Healthy Diet

 

When you're diagnosed with osteoporosis, it's only natural to wonder if there is anything you can do to help your bones on your own. Fortunately, the answer is yes. The moment you leave the doctor's office, you can start making smarter food choices that will benefit your bone health.

The prevention & treatment recommendations for osteoporosis are very much the same & largely involve calcium / vitamin D & getting a lot of fruit and veggies in the diet. An osteoporosis friendly diet is important even if you are taking medications that will help slow bone loss & prevent fractures.

Bone Healthy Diet

A bone-healthy diet may not help rebuild. Your bones if you are experiencing age-related bone loss, but it can slow bone loss. However, younger people who are diagnosed with osteoporosis as a result of a medical condition or a period of extended bed rest may be able to regain bone mass with a program that includes osteoporosis friendly nutrition.

Calcium

Get your recommended daily dose of calcium: It is key to maintaining healthy bones. Dietary supplements are an option, but it is best to try to get calcium through the foods you eat if possible; your doctor will tell you if you should do both. Adults should aim for 1,000 milligrams (mg) of calcium per day, but if you are over age 50, you need 1,200 mg of calcium every day, 1,300 mg after menopause. Requirements have not yet been set for people who already have osteoporosis, although taking more than 2,500 mg of calcium can work against other needed nutrients in your body & is not recommended.

Good food sources of calcium:

• Low-fat dairy products such as skim milk
• Sardines with bones
• Calcium fortified juices & other foods
• Dark, leafy green vegetables

Lactose Intolerant

Simply adding some cheese or broccoli to your dinner plate can improve the bone healthiness of your meal. Dairy remains the best source of calcium, which poses a problem for people who are lactose intolerant. Yogurt may be an option for you if you're lactose intolerant, as it is often better tolerated than other dairy
Products. Taking a supplement called lactase enzyme with dairy products can also help some people who are lactose intolerant to digest.

Vitamin D

Get the recommended daily amount of vitamin D. It helps your body use the calcium you eat. The best source of vitamin D is natural sunlight (15 minutes in the sun without sunscreen is all you need each day). However, people who should not be exposed to direct sunlight, such as skin cancer patients, can get vitamin D from supplements. Aim for about 400 to 800 IU a day (some doctors recommend higher doses). There are few foods with vitamin D, though some cereals & juices come fortified with the vitamin.

Good food sources of Vitamin D:

Salmon, tuna, mackerel, sardines Egg yolks Fortified dairy products such as milk.

Some hearty dishes can give you a wallop of calcium & vitamin D, especially those that combine milk, cheese, eggs, fish (like tuna), noodle casserole, macaroni & cheese.

Eat Fresh Produce

Your bone health relies on a varied diet containing many different vitamins & minerals. Aim to eat a rainbow of colors when it comes to fruits & vegetables. As an additional benefit, a study of 171 adults showed that those whose diets were more alkaline (which can be achieved by eating more fruits & vegetables) retained more Calcium.

Reduce or Avoid

Cut out caffeine & carbonated beverages Caffeinated drinks & sodas both have a negative impact on your bone health.

Cut back on salt Eating salty foods causes your body to lose more calcium.

Creating a healthier diet after being diagnosed with osteoporosis doesn't have to be a chore, especially if you accept the challenge to prepare tasty, calcium & vitamin D-rich dishes that can help protect your bones.