There is no doubt that nutrition is an important part in the prevention of osteoporosis. Osteoporosis is a condition where bones become weak and brittle. This can lead to fractures and injuries. Half of all women and a quarter of all men develop osteoporosis in their lifetime, according to Medline Plus.
Who's at Risk
People who are older, have a smaller frame, have a family history, are white or Asian, or have a small bone mass are at a higher risk for developing osteoporosis. If you have a higher risk of osteoporosis pay special attention to your diet, and talk to your doctor about getting screened.
Cause
When your body does not have enough calcium, it will retrieve it from the bones in your body, leading to bone loss. This can lead to osteoporosis. Getting enough calcium in your diet helps prevent osteoporosis. Low-fat dairy products, leafy green vegetables, beans, salmon, tofu and almonds are great calcium sources, says Helpguide.org.
Absorption
Magnesium, vitamin D and vitamin K help your body absorb calcium. Sources of magnesium include swiss chard and spinach. Fortified milk, eggs, cheese and fortified cereals contain vitamin D, and green leafy vegetables are rich sources of vitamin K.
Supplements
Depending on your diet, medical history and risks, your doctor may recommend calcium supplements. Many calcium supplements are available, as are combination supplements including calcium and vitamin D. Discuss your daily diet with your doctor so she can recommend an appropriate supplement regimen.
Harmful Substances
Certain foods and drinks can be detrimental to your bones. These include coffee, sodas, salt, alcohol and animal protein. Too much of these substances can contribute to bone loss, according to Helpguide.org. Limit your intake of these items, and consider eliminating coffee, soda, and alcohol from your diet.
Considerations
Smoking can contribute to bone loss, says the Mayo Clinic. Exercise can help prevent osteoporosis, according to Helpguide.org. People who engage in weight-bearing activities at least three times a week have a lower risk for developing osteoporosis.
