Osteoporosis is a disease that causes the loss of bone mass and strength, and this may improve by eating bone healing foods. This is a kind of disease that can lead to an increased risk of bone fracture. It can affect people of all ages, but it is more common in women after menopause.
Osteoporosis is caused by a combination of factors including genetics, age, and lifestyle. The disease may be inherited from your parents, or you might develop it due to other factors like smoking, lack of physical activity, or drinking too much alcohol.
The main symptom of osteoporosis is back pain that persists for more than 3 months. Other symptoms include:
- Pain in the hip or wrist when bending or twisting;
- A hard time getting up from a chair;
- Difficulty with climbing stairs;
- Frequent fractures due to minor falls
What is Good For Osteoporosis?
Although osteoporosis is a bone loss problem, in this case, calcium and vitamin D-rich foods should be included in the diet. There are also some other vitamins and minerals that are essential for my bone health and along with calcium and vitamin D as a supplement, those vitamin-rich foods should be included in the diet.
6 Best Bone Healing Foods:
1. Calcium Rich Foods
Calcium is a very important nutrient for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium supply in the body triggers the development of osteoporosis. To avoid low bone mass and high fracture rates you have to fulfill your daily calcium intake. The National Institute Of Arthritis And Musculoskeletal And Skin Diseases Recommends that adults need Calcium a day.
- 19 to 30 years old 1,000 mg per day
- 31 to 50 years old 1,000 mg per day
- 14 to 18 years old, pregnant/lactating 1,300 mg
- 19 to 50 years old, pregnant/lactating 1,000 mg
Source: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010.
Journal Of Bone Metabolism Says, some recent clinical trials have been able to prove that calcium supplements can improve bone density and reduce fractures. Research has also shown that the use of calcium supplements reduces bone turnover by about 20% and is very effective in reducing bone loss during the post-menopausal period in women.
Good Sources of Calcium Include: Milk, cheese, and other dairy foods such as low-fat and non-fat milk, yogurt, and cheese, green leafy vegetables, such as broccoli, cabbage, and okra, nuts specially almonds, soya beans, tofu, plant-based drinks (such as soya drinks) with added calcium, bread and anything made with fortified flour, fish where you eat the bones, such as sardines, salmon (with bones) and pilchards, etc.
2. Vitamin D Rich Foods
PubMed Central says vitamin D is very important for calcium absorption from the intestine and supplementation may reduce bone turnover, help to strengthen your bones, and reduces the risk of fracture.
Vitamin D also ensures the correct renewal and mineralization of bone and helps to keep muscles strong and so it decreases the risk of falling. Adults need 10 micrograms (400 International Units or IU) of vitamin D a day for bone health. You can take vitamin D from food and sunshine. We need it from our diet, and we get most of our vitamin D from the action of the sun on our skin.
Recommended that exposing the skin to sunlight can deliver 70-80% of the vitamin D our body needs and to get enough vitamin D from the sun you need to stay at least 10–20 minutes of sun exposure. For better results, you should expose your skin, face, hands, and arms to sunlight daily before 10 AM and after 2 PM but avoid using sunscreen during those times. It is also possible to correct vitamin D deficiency from food and supplements.
Sources of vitamin D in Food: Fatty varieties such as salmon, mackerel, tuna, sardines eggs, mushrooms, and liver. In some countries, it provides cereal, fortified foods, orange juice, and some dairy products are fortified with vitamins D.etc.
International Osteoporosis Foundation Over 60 years of old age people should take a supplement at a dose of 800 to 1000 IU/day to get the best benefit for their bone health and that may improve bone mass and reduce the risk of falls.
3. Magnesium Rich Foods
Magnesium is a very important mineral for the body which is necessary for many bodily functions, body’s bone density. Magnesium helps stimulate a hormone in the body called calcitonin, which works to pull calcium out of the blood and tissues and back into the bones.
Therefore, the importance of magnesium is immense for the proper formation and preservation of bones. It helps to maintain healthy bones and teeth, helps to regulate the heart rate, and it also assists in muscle contraction.
Calcitonin plays a major role in the bone preservation function that reduces the risk of developing osteoporosis and also protects the body against kidney stones, arthritis problems, and even heart attacks by building a strong immune system.
MDPI Says Magnesium deficiency in the body causes a variety of problems, the most serious of which is that it acts directly on crystal formation and bone cells, which then indirectly disrupts the secretion of parathyroid hormone and affects its function. Magnesium deficiency is also responsible for low-level inflammation that contributes to osteoporosis.
Good sources of magnesium include: beans, lentils, soybeans, dark chocolate, almonds, cashews, Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens, prunes, raisins, etc.
4. Potassium Rich Foods
Potassium is an essential mineral that helps to maintain the balance of fluids and electrolytes in the body. In Nutrition Research And Practice States, Recently researchers have found links between potassium and bone health. They said that potassium is another important inventory factor in skeletal health and including potassium-rich foods in your diet can prevent Osteoporosis and osteopenia.
The level of potassium in the body is controlled by a number of factors, including diet and medication. Potassium-rich foods are good for osteoporosis as they not only provide essential minerals for bone health but also reduce the risk of kidney stones.
Some potassium-rich food lists that are good for osteoporosis include: Bananas, Beans, Beets, Broccoli, Brussels, sprouts, Cabbage, Carrots Tomato products, prunes, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, and plantains.
5. Vitamin C Rich Food
Vitamin C is an essential nutrient for the human body. Have found some proof in favor of vitamin C. MDPI has found some benefits of taking vitamin C in osteoporosis, and it is also very effective in fracture prevention. This review aims to summarize that vitamin C may help in osteoporosis development, and prevention and can be used in long time Supplementation.
It is required for the formation of collagen that provides strength to bones and teeth. Vitamin C also helps in the absorption of iron, promotes wound healing, and protects against free radicals.
A few food sources that are rich in vitamin C are oranges, strawberries, kiwi fruit, broccoli, grapefruit, Brussels sprouts, and sweet peppers. There are lots of foods that you can eat to get your daily dose of vitamin C. Some examples are oranges, strawberries, kiwi fruit, broccoli and grapefruit, Red peppers, green peppers, brussels sprouts, papaya, and pineapples.
6. Vitamin K Rich Food
Vitamin K is a fat-soluble vitamin that is important for the blood to clot and prevent excessive bleeding. It also helps in strengthening bones and reducing the risk of osteoporosis.
Journal Of Osteoporosis says vitamin K is an essential vitamin for bone health, helping to participate in the carboxylation of bone-related proteins and regulating bone resorption. The study also says that a lack of both vitamin K1 and K2 in the diet is responsible for the higher risk of fractures.
A list of vitamin K-rich foods: Broccoli, Asparagus, Collard greens, Cabbage, Swiss chard, Parsley, and Prunes. Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens, and Brussels sprouts.
10 Foods That Need to be Avoided For Survive
Just as it is important to know what foods keep and strengthen our bones, it is equally important to know what foods should not be in your kitchen cabinet. Simply put, what kind of food you don’t eat? So be careful about the following foods.
1. High Sodium Foods
The more salt you eat, the more calcium you lose from your body. Professor Felicia Cosman, an endocrinologist at Columbia University and spokeswoman for the National Osteoporosis Foundation of America, said it should be known to everyone that eating too much salt causes calcium to be excreted by the kidneys.
Dr. Cosman recommends limiting salt intake for maximum bone health. According to him, less than 2.3 grams of salt should be consumed daily. Several days ago, the US Department of Health warned everyone that people with other health problems such as high blood pressure, diabetes, kidney problems, etc., should consume less salt.
The CDC advises that more than 40% of the sodium that people eat each day comes from only 10 types of food like bread and rolls, Pizza, Sandwiches, Cold cuts and cured meats, Soups, Burritos and tacos, Savory snacks, Chicken, Cheese, Eggs and Omelets.
2. Sweet Food
You should always remember that excess sugar is never good for the body. Consuming too much sugar can reduce the body’s absorption of calcium, which can cause a person to excrete calcium, magnesium, and potassium in their urine. Excess sugar also impairs the function of calcium and reduces vitamin D levels and weakens bone formation.
PubMed Central Says crystal, and sugar, may develop the chances of osteoporosis by increasing inflammation, and hyperinsulinemia, can increase the renal acid load, and it also reduces calcium intake, and increases the chance of urinary calcium excretion.
Heidi Skolnik, a trustee of the National Osteoporosis Foundation of America and senior nutritionist at the Department of Special Surgery for Women’s Sports Medicine in New York, says that although there is no proven research on sugar and its negative effects on bones, excessive sugar consumption accelerates bone loss and bones are not enough nutrients for their health.
The Dietary Guidelines for Americans recommend that every person should limit their intake of sugary food to less than 10% of their daily calorie. Some foods that contain high sugars include sugar-sweetened drinks, desserts, sweet snacks, candy, breakfast bars, cereals, pastries and cakes, sweet yogurts, sauces and, dressings, and processed foods.
Consuming too much soda can harm your bones. Professor Felicia Cosman, the spokeswoman for the National Osteoporosis Foundation of America, said drinking seven or more cans of soda a week decreases bone mineral density and increases the risk of fractures. It’s not exactly clear, but excess soda is in no way good for the general body.
A survey was conducted on about 73,000 women who had stopped menstruating for any reason. The survey was published in 2014 in a publication of the American Journal of Clinical Nutrition. It found that postmenopausal women who drank more soda, whether regular or diet, cola or non-cola, caffeinated or decaffeinated, were more prone to hip (back) wear and tear. It also says that the more soda is consumed, the greater the risk.
Women who are amenable to caffeine (who have stopped menstruating for various reasons) may want to read the October 2016 BMC Musculoskeletal Disorders magazine article on caffeine’s adverse effects on bone (decreased bone density).
Korean Journal Of Family Medicine gives information that says Recently, a large and long-term epidemiological study published in Sweden suggested that high coffee consumption can be related to a small reduction in bone density, and they recommend taking moderate coffee consumption (up to 3 cups/d) is advised particularly in older adults to reduce risk of osteoporosis, and intake regular adequate amount of calcium and vitamin D.
Dina Khader, a noted nutrition consultant in New York, says caffeine absorbs calcium from the bones, reducing bone strength. Not only that. In fact, consuming 100 mg of caffeine causes 6 mg of calcium to be lost.
PubMed Centrals In a clinical study, it was reported that a total caffeine intake of 800 mg over a 2-hour period could increase caffeine renal calcium clearance by 77% and that caffeine inhibited sodium reabsorption in the proximal convoluted tubule.
5. Seed Foods
Foods like seeds or beans prevent the body from absorbing calcium. Beans or legumes contain calcium, magnesium, fiber, and other nutrients that are very good for our bodies. But legumes contain high phytate levels that interfere with absorbing calcium.
Bone Health And Osteoporosis Foundation recommended that To reduce the phytate level of beans or legumes you have to soak beans in water for several hours and wash them in fresh water to prepare for cooking.
But Different types of seeds or pulses contain a material called a fillet. Professor Felicia Cosman, an endocrinologist, and spokeswoman for the National Osteoporosis Foundation of America said that the excess presence of fillets reduces the amount of calcium in the bones.
However, foods like seeds or beans contain magnesium, fiber, and other nutrients that are good for osteoporosis and the body as a whole. Therefore, without leaving out seeds or beans, the number of fillets will decrease if you soak them in water for two hours and cook them.
7. Inflammatory Foods
According to Dina Khader, a famous American nutrition consultant, tomatoes, mushrooms, white potatoes, etc. increase bone inflammation that can lead to osteoporosis. However, these foods contain vitamins and minerals, which are beneficial for the body. So these foods can be eaten in limited quantities without skipping them. According to Professor Felicia Cosman, 1,000 to 1,200 milligrams of these foods per day can be good for bone health.
8. High Oxalate and Phytates Foods
Green leafy vegetables and legumes contain calcium, which is good for bones, but these foods also contain oxalates, which combine with calcium and make them unavailable to the body. Bone Health And Osteoporosis Foundation say Oxalates and phytates-rich foods may decrease the absorption of essential minerals like calcium which triggers Osteoporosis.
BHOF also says like beans, wheat bran contains high levels of phytates, which can prevent your body from absorbing calcium, unlike beans, wheat is the only food that reduces calcium absorption by 100% compared to other foods eaten at the same time. So eat calcium food 2-3 hours after taking wheat cereal.
Therefore, in order to benefit from these curries and to survive osteoporosis, according to Professor Felicia Cosman, the foods from which the calcium goes directly to the body, should be balanced and mixed with other foods. For example, cheese should be mixed with vegetables.
Foods that contain oxalates include spinach and other leafy green vegetables, rhubarb, some beans, tea, etc. Foods that contain phytates include: beans, including kidney beans, lentils, garbanzo beans, whole grains, some nuts, etc
9. Processed Meats
Nutritional consultant Dina Khader says that excess processed meat or animal protein in the body reduces the amount of calcium in the bones. So people who have or are at risk of developing osteoporosis should eat 4 to 6 ounces of meat per week.
A January 2017 study in Advances in Nutrition found that cutting back on processed meats, soft drinks, fatty foods, and sweets can benefit bones. Eat plenty of fruits and vegetables and low-fat milk, fish, and chicken to avoid osteoporosis. Eat nuts, seeds, and decaffeinated coffee. Foods rich in sugar, chocolate, and caffeine should be avoided. Current research echoes this.
Consuming alcohol can affect overall health and also related bone health for several reasons. Excessive alcohol intake can interfere with the formation of bones, linked to the risk of fracture, mostly—hip fracture, causing vertebral fractures. It also disrupts the balance of calcium and decreases the production of vitamin D, which is essential for calcium absorption.
National Osteoporosis And Related Bone Diseases National Resource Center (NIAMSD) State drinking regular alcohol can lead to hormonal imbalances in both men and women. By consuming alcohol it may produce less testosterone in men, and it also produces a hormone linked to the production of osteoblasts which is responsible for cell development that stimulates bone formation.
It also has a bad impact on women too. Chronic alcohol exposure can lead to irregular menstrual cycles, reducing body estrogen levels which trigger the increasing risk for osteoporosis.
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Osteoporosis may not be detected early on. So along with awareness about food, smoking or alcohol should be avoided. Also, spend some time outside during the day to get enough exposure to sunlight.