Osteoporosis

Nutritional approach

Osteoporosis is a disease characterized by bone deterioration that causes greater bone fragility and an increased risk of fracture. People over the age of 50 are most likely to develop osteoporosis, but the disease can affect people of all ages. Certain dietary habits can help prevent osteoporosis. Read on to learn how to maintain your bone health.

Calcium

A calcium-rich diet is essential for building and maintaining strong, healthy bones.

The following foods are excellent sources of calcium:

• Dairy products such as Parmesan cheese, cheddar cheese, cow's milk, and yogurt
• Regular tofu made with calcium sulfate
• Whole sesame seeds
• Fortified* plant-based beverages (made from soy, peas, oats, almonds, etc.)
• Fresh soybeans (edamame)

* Some calcium may settle to the bottom of the container, so it's important to shake well before drinking.

Calcium-fortified products, such as certain orange juices, are also good options. Always check the label for calcium content before buying a product.

The Recommended daily allowance (RDA) for calcium is the daily calcium intake required to meet the needs of most healthy individuals.

Vitamin D

Vitamin D helps the body absorb and use calcium. Adding more foods with vitamin D to your diet may help prevent osteoporosis. These include:

• Cow's milk
• Fortified plant-based beverages
• Certain fortified yogurts
• Certain fatty fish (e.g., salmon, herring, trout)

Few foods naturally contain vitamin D. As a result, you may need to take a supplement, depending on your age and needs. To find out whether you should be taking a vitamin supplement, talk to your pharmacist.

The Recommended Daily Allowance (RDA) for vitamin D is the daily vitamin D intake required to meet the needs of most healthy individuals.

Protein

Getting enough protein may help you reduce your fracture risk and improve your bone mass, provided that your calcium intake is also sufficient. The following foods are good sources of protein:

• Meat (e.g., beef, pork, poultry)
• Fish and shellfish (e.g., cod, halibut, shrimp)
• Legumes (e.g., lentils, chickpeas) and tofu
• Nuts and seeds (e.g., peanuts, sunflower and pumpkin seeds)
• Dairy products

The protein content of plant-based beverages varies. Check the label for protein content.

Vitamin B12

Vitamin B12 deficiency may increase the risk of osteoporosis. Be sure to include plenty of vitamin B12-rich foods and drinks in your diet, such as meat, seafood, fortified plant-based beverages, and nutritional yeast.

Sodium, coffee, soft drinks, alcohol, and tobacco

Limit consumption of high-sodium foods, such as deli meats, processed foods, and potato chips. Sodium can reduce bone density.

Drink coffee, soft drinks, and alcohol in moderation, as excessive intake of these beverages can negatively affect bone health and calcium absorption.

Physical activity

Stay active. Exercise helps keep your bones healthy and improves muscle strength, balance, and posture.

Always watch your diet: