The Centers for Disease Control and Prevention states that osteoporosis is a bone disease that results in a higher risk for fractures, especially of the hip, wrist and spine. You may be at risk for osteoporosis if you have a small frame, or are female, an older adult or Caucasian. Chances are that you can lower your risk for osteoporosis by following an appropriate diet, but if you are at risk for osteoporosis, be sure to consult your doctor.
Calcium
Calcium is a main component of your bone mineral, and the CDC states that a low-calcium diet is a risk factor for osteoporosis. Good sources of calcium include reduced-fat milk, cheese and yogurt; green leafy vegetables; calcium-fortified juice; cereal; and tofu. CDC recommends healthy adults get 1,000 milligrams per day of calcium, and adults over age 50 should get 1,300 mg to reduce the risk for osteoporosis.
Vitamin D
Vitamin D is not in your bones, but your body needs it to absorb and use the calcium from your diet. Healthy adults can make the vitamin D that they need if they get enough exposure to the sun. However, the Linus Pauling Institute Micronutrient Information Center states that if you are older, have dark skin or live in a northern climate, you may need to get vitamin D from dietary supplements or from food sources such as cod liver oil or fortified milk or cereal. Vitamin D can help prevent osteoporosis, and inadequate intake can increase your risk.
Potassium
Potassium is an electrolyte, and the Linus Pauling Institute Micronutrient Information Center states that getting enough of this mineral from your diet may help you maintain a healthy blood pressure. Potassium may play an important role in preventing osteoporosis, since individuals with higher potassium intakes tend to have a higher bone mineral density. Many fresh and dried fruits and vegetables are rich in potassium, and some good sources include potatoes, bananas, prunes, acorn squash and beans.
Magnesium
A diet for preventing osteoporosis includes sufficient magnesium. This mineral is not only essential for muscle function and energy metabolism but is a part of your bone structure. The Linus Pauling Institute Micronutrient Information Center states that magnesium deficiency is uncommon among healthy individuals, but older adults may be at risk for inadequate intake. A magnesium supplement may help reduce the risk of osteoporosis, although you should consult your doctor before taking any dietary supplement. Food sources of magnesium include fortified cereals, leafy green vegetables, nuts, unrefined grains and dairy products.
Considerations
The CDC recommends appropriate exercise to support your osteoporosis prevention diet. Weight-bearing physical activity supports strong bones, and examples include walking, jogging, dancing, weight lifting and playing sports. Osteoporosis is a serious condition, and sometimes diet and exercise are not enough to prevent the disease. You may need drug therapy in addition to lifestyle modifications, and you should communicate with your doctor so that you can develop the safest and most effective osteoporosis prevention plan for your individual condition.
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