Osteoporosis & Nutrition
Can we eat foods that are good for our bone health?
Well, the answer is Yes!
Loss of bone density may lead to osteopenia (low bone mass), putting us at a higher risk of developing osteoporosis, a condition in which bones become weak and are more likely to break.
There are several things that we can do to help prevent or manage these conditions.
Getting enough calcium and vitamin D is important for keeping our bones healthy and reducing our chances of developing osteopenia or osteoporosis.
Foods rich in vitamin D and calcium include:
Vitamin D: Egg yolks, cheese, liver, and mushrooms, and fatty fish such as tuna, mackerel, and salmon. Some foods are also fortified with vitamin D such as milk, yogurt, orange juice, soymilk, and cereals. We can also get vitamin D from exposure to sunlight.
Calcium: Milk, cheese, yogurt, and fish, especially where you eat the bones such as sardines. Dark green vegetables such as broccoli, Brussels sprouts, and kale. Legumes (beans, lentils, chickpeas), and nuts and seeds (especially almonds). Foods fortified with calcium such as dairy products, orange juice, soymilk, cereals and bread, and anything made with fortified flour.
Magnesium is also important for healthy bones, and it can be found in foods such as bananas, milk, nectarines, kiwis, spinach, and avocados.
Potassium too, which can be found in foods like spinach, squash, and broccoli.
Weight-bearing and resistance exercises can also contribute to good bone health. Moreover, exercise in general helps to improve our balance and coordination, which can help to reduce the risk of falls and fall related injuries such as fractures.
Although it’s never too late to start a bone-healthy exercise program, it’s important to have a properly designed program that’s suitable for you. Also, before you begin exercising, you should always speak with your doctor first, so that he can advise you what is safe for your stage of osteopenia or osteoporosis.
Find more tips and useful information on healthy living, nutrition, and the importance of looking after our emotional and physical health as we get older in the “Survival Guide on Aging Healthily!” – Visit our ‘SHOP’ for more information!
«Οδηγός Επιβίωσης για Υγιή Γήρανση». Γεμάτο με χρήσιμες πληροφορίες για την υγιεινή ζωή, τη διατροφή και τη σημασία της φροντίδας της συναισθηματικής και σωματικής μας υγείας καθώς μεγαλώνουμε – Περισσότερες πληροφορίες στο ‘SHOP’