Osteoporosis is a disease that occurs when bone loss exceeds bone growth. Your bones are constantly being broken down and replaced by new bone cells. In the case of osteoporosis, the old bone cells are not being replaced fast enough, which leaves the bones porous and prone to breaking. There are many lifestyle factors you can incorporate into your routine to help reduce your risk of this disease. One of those changes is your diet.
Step 1
Get plenty of calcium. The National Osteoporosis Foundation recommends that adults under age 50 get 1,000 mg of calcium daily, and adults age 50 and over get 1,200 mg of calcium daily. For children, check with your doctor about their specific needs. Dairy products such as milk, yogurt and cheese are the best sources of calcium. Certain green leafy vegetables such as bok choy, kale and broccoli and calcium fortified foods contain calcium as well. Adding tofu, soy products and almonds to your diet can also help.
Step 2
Vitamin D as this vitamin helps your body absorb calcium. If your diet lacks vitamin D your body may not be able to use the calcium you are getting. The National Osteoporosis Association notes that adults under age 50 need 400 to 800 IU of vitamin D daily, and adults age 50 and over need 800-1,000 IU of vitamin D daily. . Good sources of vitamin D are fortified milk, egg yolks, saltwater fish and liver.
Step 3
Avoid foods that interfere with calcium absorption. This includes foods that contain oxalate, protein, phytate sodium and caffeine. Spinach, rhubarb and beet greens are healthy, but they are high in oxalate and not good sources of calcium. Wheat bran and legumes such as beans and peas are high in phytate. The level of phytate can be reduced by soaking the beans in water for several hours and then cooking them in fresh water. Animal proteins, sodium, and caffeine can also decrease calcium absorption. While these foods can be part of a healthy diet they should not be eaten at the same time you are taking a calcium supplement. In addition, if you eat a lot of these foods you need to balance your diet with extra calcium. According to the Centers for Disease Control and Prevention, this becomes more important as we age since "Older adults are more likely to have chronic medical problems and to use medications that may impair calcium absorption."
Step 4
If you cannot get enough calcium through your diet, adding a supplement may help. However it is best to check with a health care provider as too much calcium can cause other health problems. Calcium supplements are available as pills, capsules, chewable tablets, chewable candies, powders and tablets that dissolve in water. To figure out how much calcium you are actually getting from your supplement NOF suggests to look at the label and find the percent daily value. If the percent daily value is 50, add a 0 to the 50. This means that taking the recommended number of tablets will provide 500 mg of calcium.
Tips and Warnings
- Try to get your daily calcium and vitamin D needs through diet versus supplements. Learn to read nutrition labels so you know what foods are helpful.
- Too much calcium is just as bad as too little calcium. Too much calcium can lead to hypercalcemia which can impair kidney function and inhibit the actions of certain medications you may be taking. Stick with the recommended amounts to be safe.
