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Osteoporosis and Diet: Our Tips

Oct 15, 2019

A good diet helps keep you healthy into old age. Osteoporosis, a degenerative bone disease, can be effectively avoided with a few simple good dietary habits.

Osteoporosis and Diet: Our Tips

Foods to Avoid

Preventing osteoporosis and the risk of bone fractures means avoiding certain foods.

Alcohol

When consumed in excessive amounts, alcohol inhibits osteoblasts, the cells that help your body to strengthen bones. Not only that but having too much to drink can provoke loss of balance and even falls, all of which may result in bone fractures.

Salt

Salt provokes calcium loss through sweating and urination. To keep osteoporosis at bay, it’s recommended to consume no more than one tablespoon of salt per day - the equivalent of 2300mg of sodium.

Coffee

Even if coffee has numerous benefits, it’s no friend of fragile bones. Actually, drinking too much coffee could reduce calcium absorption and favour the development of osteoporosis. You don’t have to quit coffee completely but keep your consumption low.

Fizzy Drinks

Some fizzy drinks contain caffeine and high quantities of phosphoric acid. Mixing these two elements together can produce a negative effect on calcium absorption which raises the risk of osteoporosis.

Red Meat

Too much red meat, and the animal proteins it contains causes deterioration of bone PH. And acidity is a strong favouring factor in bone de-mineralisation which over the long-term can encourage the development of osteoporosis.

Foods to Fight Osteoporosis

On the other hand, there are some foods you should definitely be getting more of.

Leafy Greens

Eating leafy greens helps to reduce the general acidity levels in an organism. This prevents de-mineralisation and thus osteoporosis. Broccoli, cabbage and even peas are particularly good for fighting osteoporosis. Watch out for spinach though. While containing a large amount of calcium, spinach also contains oxalic acid which reduces calcium absorption!

Citrus

Despite their sour taste, citrus fruits are an alkaline food that helps balance Ph in the body. And on top of that, they contain vitamin C which is great at helping bones absorb calcium.

Apples

Rich in antioxidants, apples are a fragile bone’s best friend.

Vitamin D-rich foods

Calcium attaches itself to bone thanks to Vitamin D. The best source of Vitamin D is of course exposure to the sun, but in sun-challenged realms such as our own, you can still get your daily dose of Vitamin D by consuming foods high in the stuff. This will assure good calcium absorption. Favour foods such as:

  • Egg yolk
  • Cod-liver oil
  • Cheese
  • Butter

The advice contained in the article is of a general nature and may not be right for all patients. Talk to your doctor before any diet changes.

Give your say! Have you modified your diet to fight osteoporosis? What do you recommend? Share your experience by commenting below!

avatar Louise-B

Author: Louise-B, Content & Community Manager

Community Manager of Carenity in France, Louise is also editor-in-chief of the Health Magazine to provide articles, videos and testimonials that focus on patients' experiences and making their voices heard. With a multidisciplinary background in journalism, she coordinates the writing of content for the Carenity platforms and facilitates the members' interaction on the site.

Comments

on 10/20/19

Thank you for all the information and advice regarding nutrition for osteoporosis... It certainly helps knowing what foods to eat and what to limit in one's diet. 

Regret, I love my coffee and have to learn to cut down for two reasons... Epilepsy and Osteoporosis... The caffeine certainly affects us! 

on 11/11/19

Just wondering if anybody has had the same problem as myself. I had a total knee replacement last October. Everything was going good with the recovery until I had an xray after 3 months and found that the patella was displaced.  My consultant is now talking about another operation to realign the kneecap.  I'm going to physiotherapist every week and doing exercises but it doesn't seem to be doing any good.

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