Diet & Osteoporosis

Overview

Osteoporosis is a disease that causes a loss in bone mineral density. As the bones become thin and porous, they are more susceptible to fracture. There are two types of osteoporosis. Type I usually occurs in women. It is directly related to the decreased estrogen production resulting from menopause, and decreased calcium absorption. Type II osteoporosis may be caused by inadequate calcium intake, decreased calcium absorption, decreased vitamin D synthesis and a sedentary lifestyle. Diet may play a major role in preventing both types of osteoporosis.

Step 1

Eat your fruits and vegetables. A study performed at the University of Surrey (United Kingdom) was published in the January 2007 edition of the American Journal of Clinical Nutrition. The researchers performed a cross-sectional study of 62 healthy women aged 45 to 55, and found a high correlation between fruit and vegetable consumption and bone mineral density. Dark-green leafy vegetables, which include broccoli, collard greens, kale, mustard and turnip greens are excellent sources of calcium.

Step 2

Eat dairy products. Dairy products such as milk and cheese are excellent sources of calcium and vitamin D. If you are lactose intolerant, you can eat tofu processed with calcium sulfate or calcium-fortified soy milk. Eggs, fortified breakfast cereals and margarine also contain small amounts of vitamin D.

Step 3

Drink calcium-fortified orange juice. One cup will provide 30 percent of the recommended daily value for calcium.

Step 4

Eat a diet rich in saltwater fish, which include salmon, sardines, halibut, herring, tuna, oysters and shrimp. These foods contain vitamin D.

Step 5

Avoid excess sodium. High-sodium diets can cause urinary calcium excretion. The Food and Nutrition Board suggests that sodium consumption should be limited to 2,400 milligrams daily.

Step 6

Avoid excess caffeine consumption. Dr. Miriam Nelson, author of the book titled "Strong Women, Strong Bones" suggests that excess caffeine consumption may increase urinary excretion of calcium. She suggests that people consume less than 400 milligrams of caffeine daily.