Osteoporosis is a disease characterized by a progressive thinning of bone tissue and loss of bone density. It causes changes in posture and makes an individual extremely susceptible to bone fractures. A healthy diet can provide the essential nutrients required for bone health and may help to slow the progression of osteoporosis.
Eat Calcium-rich Foods
Calcium is essential for bone health, and a high intake of this mineral is recommended for osteoporosis sufferers. Foods that are rich in calcium include milk, yogurt and other dairy products; dark green vegetables such as collard greens and broccoli; sardines and salmon with bones; and calcium-fortified foods and beverages such as cereals, orange juice and soy milk. The University of Maryland Medical Center, or UMMC, says that certain foods can interfere with calcium absorption and are discouraged. These foods include high oxalate foods such as spinach, rhubarb, cranberry, plum, chard and beet greens. Foods high in phytates may also interfere with absorption, and they include peas, beans and wheat bran.
Avoid Acidic Foods
According to the Canadian School of Natural Nutrition, or CSNN, highly acidic foods can reduce calcium and other essential nutrient stores in the bones and should also be limited. Highly acidic foods include caffeinated beverages, red meat, wheat, sugar and alcohol. CSNN says to consume a diet that emphasizes vegetables, fruits, lean protein, whole grains and cold water fish. This type of diet promotes alkalinity in the body and is thought to increase calcium absorption in the bones.
Consume Vitamin D Rich Foods
Vitamin D is commonly referred to as the sunshine vitamin, because you obtain it when your skin is exposed to sunlight. Similar to calcium, it is also essential for bone health, and UMMC says that many Americans are deficient in it. Foods such as liver, egg yolks, fatty fish and vitamin D fortified foods are all sources of this vitamin.
Consider Soy
Soy may also be helpful for osteoporosis, especially for females, who account for 70 percent of osteoporosis sufferers. Author Phyllis Balch says in "Prescription for Nutritional Healing" that soy contains phytoestrogens, and when you consume soy, the phytoestrogens mimic your body's estrogen. This is important because estrogen helps to promote bone mass, and UMMC says that an estrogen deficiency is the primary risk factor for osteoporosis in women. If you are a female with osteoporosis, CSNN recommends consuming soy products regularly. Soy beans, soy milk and tofu are common sources, but richer sources are fermented soy products, such as natto, tempeh and fermented soy protein.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stradler Mitrea; 2008
- University of Maryland Medical Center: Osteoporosis Lifestyle Changes
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