As individuals become older, they have a greater risk of osteoporosis. By definition, osteoporosis means "porous bones." Bones become brittle and weak, causing fractures from simple tasks such as coughing or bending over. This is a sign of low levels of calcium in the diet, according to the Mayo Clinic. The proper diet helps individuals with osteoporosis by maintaining adequate levels of calcium and Vitamin D.
Step 1
Take supplements daily if you cannot get the following recommended amounts of calcium and vitamin D a day. Premenopausal women should consume a minimum of 1,000 milligrams (mg) of calcium a day in addition to 800 international units (IU) of vitamin D daily. Postmenopausal women or men and women aged 65 or older need 1,500 mg of calcium and 800 IU of Vitamin D daily
Step 2
Eat foods rich in calcium. These include one packet of oatmeal (350 mg) and 1 cup non-fat milk (302 mg of calcium) for breakfast. Alternative foods for breakfast include 1 cup of plain yogurt which contains 300 mg of calcium, 1 cup of ready to eat cereal which contains 100 to 1000 mg of calcium, 6 ounces of orange juice which contains 200 to 260 mg of calcium or 2 fortified waffles with a100 mg of calcium.
Step 3
Eat sardines canned in oil; 3 ounces equals 324 mg of calcium. Try 1 cup of spaghetti or lasagna which have 125 mg of calcium, 1 cup raw broccoli containing 90 mg of calcium or ½ cup boiled turnip greens which equals 99 mg of calcium. Any combination of these for lunch or supper is advisable. Purchase additional items that are rich in calcium. Examples are soymilk, almonds, tofu, tempeh, fresh papaya, beans, cheese, cottage cheese, salmon, pudding and frozen yogurt.
Step 4
Stop smoking and avoid excessive alcohol consumption. Studies have shown that smoking and alcohol abuse contribute to osteoporosis, according to the National Osteoporosis Foundation.
Step 5
Begin a walking exercise and weight bearing exercises in addition to diet. Lifestyle changes are necessary for those with osteoporosis to slow the progression of osteoporosis. Osteoporosis is not reversible, but individuals can still lead a healthy lifestyle by taking away old habits. Eating healthy and living a healthier lifestyle is of benefit to you.
Tips and Warnings
- Visit your physician to determine additional tasks that may be necessary for your individual case.
Things You'll Need
- Vitamin D
- Calcium
- Foods rich in calcium and Vitamin D
