A Healthy Diet for Those With Osteoporosis
With any active disease, your diet will play a large role. This is also true with osteoporosis. Those who are at risk for osteoporosis and those who already have the disease should avoid certain foods and focus on others to maintain a healthy, bone-friendly diet.
Foods to focus on with osteoporosis
Even though there is not a dietary cure for osteoporosis, what you eat greatly affects this bone disease. There are certain foods like the following that can help the symptoms of osteoporosis and rebuild bone density as well.
1. Vitamin D
Vitamin D is essential for everyone, but it is especially important for bone health in those with osteoporosis. There are three ways to get more of this vitamin into your diet. You can go out into the sun more often, take a vitamin D supplement, or you can eat foods that are high in this vitamin. These include some fish, egg yolks, liver and fortified milk.
Your bones are approximately 50 percent protein, so it makes sense that you need an adequate amount of this food group each day to keep them strong. Try to eat protein with every one of your meals. Some examples of lean proteins include cooked salmon, light tuna in water, fat free milk or plain yogurt, eggs, nuts or lean turkey or chicken breasts.
Foods to avoid with osteoporosis
Eating some foods has been linked to causing osteoporosis, so if you have the beginning symptoms of this bone disease, the following foods should be avoided. In addition, if you have already been diagnosed with osteoporosis, you should also avoid these foods to retain the bone strength you already have and strengthen your joints as well.
The worst food for your osteoporosis is salt. Unfortunately, Americans consume way too much salt every day, and most of it comes from processed and packaged foods. It is important to note here that the enemy is not sodium but actual table salt.
2. Watch your protein
As stated, you definitely need protein to keep a healthy bones and joints. But some studies suggest that too much animal protein may be problematic for those with osteoporosis. As a general rule, aim to get most of your protein from a healthy, lean sources, and avoid processed deli meats and fatty red meats.
Unfortunately for those who love several cups of coffee each day, caffeine is not friendly to those with osteoporosis. Caffeine sucks calcium out of the bones making it almost as bad as salt.