Osteoporosis is a medical condition common in post-menopausal women, but can affect people of both genders and all ages. People who are affected by osteoporosis suffer from a loss of bone density, which can increase the risk of bone breaks. Weight-bearing exercise is a form of both treatment and prevention for osteoporosis, but people can reduce their risk through diet as well. Diet plans for osteoporosis include foods rich in calcium and vitamin D.
Step 1
Know the recommended daily allowances of calcium and vitamin D for your age group. The National Osteoporosis Foundation (NOF) states that adults over 50 years old should be consuming 1200 mg of calcium and between 800 and 1000 international units (IU) of vitamin D every day. Adults younger than 50 require 1000 mg calcium and 400 to 800 IU of vitamin D daily.
Step 2
Plan your grocery shopping and eating habits around foods that are rich in calcium and vitamin D. Milk is an excellent source of both. Most dairy products are high in calcium, as well as green vegetables including spinach, kale and broccoli. Vitamin D is present in many kinds of fish and their oils, including tuna, herring, salmon and halibut, as well as in egg yolks. If you are not getting enough calcium or vitamin D through your diet, speak to your doctor about taking a supplement.
Step 3
Incorporate protein and potassium into your diet plan. The Linus Pauling Institute at Oregon State University studies nutrition and reveals that people who do not eat enough protein or potassium often have lower bone mass measurements than those who get adequate amounts of the nutrients. Lean meats, legumes and eggs are good sources of protein. Potassium can be found in bananas, apricots, tuna, halibut, cantaloupe and raisins.
Step 4
Coordinate your meals and vitamin supplements so that you can maximize the absorption of nutrients. The National Osteoporosis Foundation explains that certain foods, such as caffeine, large amounts of protein and foods high in sodium can reduce the amount of calcium that is absorbed into the body. If you drink milk or take your supplement with meals that contain high levels of animal protein, you may not be getting the calcium you need. Instead, take your calcium 2 hours before or after your meal.
Things You'll Need
- Calcium supplements
- Vitamin D supplements
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