Osteoporosis is a condition characterized by a deficiency of calcium and vitamin D that causes the bones to become extremely brittle. Moderate or severe cases of osteoporosis greatly increase the risk of a patient breaking a bone after sustaining a simple fall. However, by managing nutrition, a patient can keep their osteoporosis under control.
Step 1
Eat a diet that includes foods with significant concentration of calcium. MayoClinic.com indicates that most adults between the ages of 19 and 50 should consume 1,000mg of calcium. Mature adults over 50 should increase their consumption of calcium to 1,200mg. According to the University of Nebraska-Lincoln, dairy products contain moderate concentrations of calcium, however, foods such as dark green vegetables, fish, nuts or tofu contain adequate sources of calcium as well.
Step 2
Take a calcium supplement available over the counter to boost consumption of calcium from food sources. MayoClinic.com warns that patients should not consume more than 2,500mg of calcium per day.
Step 3
Consume between 400 and 600mg vitamin D each day depending on your age. Those 71 and older require more vitamin D. Many people usually consume vitamin D milk in an attempt to obtain moderate amounts of vitamin D. However, patients can diversify their intake of vitamin D sources by incorporating fish such as tuna and sardines as well as egg yolks into their diet.
Step 4
Take a vitamin D supplement to boost vitamin D concentrations available in foods eaten. Like calcium, vitamin D supplements are commonly available over the counter in most pharmacies or grocery stores.
Step 5
Spend some time in the sun. The sun provides a natural source of vitamin D. The amount of vitamin D absorbed from exposure to the sun can vary according to latitude, season and time of day.
