Osteoporosis Diet

Osteoporosis means 'porous bones'. It is a ailment that causes bones to become brittle and vulnerable to break. If attempts are not made to prevent and treat the problem, osteoporosis can advance silently to a stage when a bone breaks or gets fractured. Any bone in the body can get affected, but fractures typically occur in the spine and hip region, which is of particular concern, and also the wrist. Hip fracture is likely to make a person immobile without help. Without suitable treatment, it would result in long term or permanent disablement. It requires hospitalization and surgical intervention. This is because, a bone is incessantly renewed under a process called 'bone turnover', where old and jaded bone is broken down by cells called 'osteoclasts' and is replaced by 'osteoblasts'.

Osteoporosis Diet is meant to address these problems. A balanced and sensible diet is the best resource of all the essential nutrients. Vegetables, plenty of fruit, beans, bread, potato and yogurt combined with lesser amounts of lean meat, oily fish such as sardines, low-fat cheese and about 250 ml of milk with low-fat content per day make an ideal combination of Osteoporosis Diet. The best sources of calcium are dairy products are milk, yogurt and cheese, apart from green leafy vegetables, baked beans, fish and dried fruit. Osteoporosis Diet requires cutting down on red meat, chocolate and caffeine. It must be remembered that excessive intake of Vitamin A in the form of retinol in fish and milk products can increase the risk of osteoporosis. In the form of carotene, Vitamin A is not harmful.

Research found evidence between vegetable and fruit consumption and bone health. Women who had eaten fruit in substantial quantities were found to possess higher bone mineral density than those who reported eating less fruit. Twenty minutes in sunlight every day helps in preventing Vitamin D deficiency, which helps in the absorption of calcium and phosphorus and influences the calcification of bones. Osteoporosis Diet ideally should have these ingredients. Dark and green leafy vegetables are an excellent source of calcium.

Osteoporosis Diet recommends soups made from bones and vegetables that are rich in calcium. This is an easy way to replenish the calcium content in bones. For women who intend to lose weight and have to be concerned with osteoporosis, exercise may be a preferable way to keep bones fit and robust than to go in for calorie controlled diets. It has been established that higher protein intake increases mineral density. Hence, as part of Osteoporosis Diet, protein intake must be kept at an optimum level. High-fiber may contribute to low bone density. Hence, caution must be exercised with regard to the consumption of whole grains with fiber. Following healthy lifestyle with sufficient exposure to sunshine, exercise is the recommendation of Osteoporosis Diet.

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