Osteoporosis is a condition more commonly known as “brittle bones.” As we age, the body loses calcium and this affects the bones. Women are particularly vulnerable to this. But, you don’t have to live with it. By changing your diet, you can preserve your current level of bone mass.
Bone is a living thing. Most people think of it as a dense framework that stays strong from birth to death. But, it is made of cells that are continuously renewing themselves. This process makes the new bone stronger.
One thing that is needed for strong bone is calcium. Most of us don’t get enough. When we are young, we can manage to stay strong despite it but when we get older, that lack of calcium can translate into weak bones that break easily. For a senior citizen, this can be the difference between independence and assisted living or a nursing home.
But, you can preserve your bone even in the golden years. It is never too late to do what you can to maintain and even reverse bone loss. Here are some ways that you can affect this change through the foods that you eat.
Eating for Bone Health
The osteoporosis diet is meant to help prevent the disease from ever taking hold of your bones. We need strong bones for balance and strength. Eating well can make all the difference. Here’s how.
- Eat dairy products – Milk and other dairy contain vitamin D. Vitamin D is instrumental in helping the body to utilize calcium in its various capacities. If you are trying to lose weight or maintain a healthy weight, drink low-fat or fat-free milk, yogurt, cottage cheese or block cheese.
- Stick with the beans – Beans are an excellent source of protein. They contain fiber for satiety when you eat them but also calcium and vitamin D. Since they are low in fat, have as many as you like: black beans, northern beans, navy beans and pinto beans are a few of the popular varieties.
- Spend time in the sun – Calcium just sits there if it doesn’t have Vitamin D to facilitate its use in the body. The best way to get vitamin D is from direct sunlight. So, head outdoors with your sunglasses on and soak up a few rays. Use sunscreen to filter out harmful UV rays wile your skin is drinking in the golden light.
- Cold water fish – Salmon is good for your heart but did you know it was also good for your bones? It is a good source of calcium.
- Stop smoking – You are at greater risk for osteoporosis if you smoke.
- Drink water – Drinking too much alcohol or soft drinks increases your sugar intake and can contribute to softer bones.
Gaining strong bones could be as easy as taking a look at what you are putting in your mouth. Instead of the body robbing your bones, put back the calcium it needs with a healthier diet.