Osteoporosis, a disease characterized by low bone mass and deteriorated bone tissue, often leads to fragility, heightened risk of falling and resultant fractures. A healthy diet can reduce symptoms and prevent further bone deterioration from occurring, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. In addition to improving bone health, the dietary changes suited for those who suffer form osteoporosis are not merely good for the bones; they can improve overall physical health as well.
Step 1
Eat a variety of fruits and vegetables daily. Studies show a positive correlation between these healthy foods and bone health. Aim for at one to two servings of fruit at breakfast and two or more servings of vegetables at lunch and dinner meals. Enjoy fruit and vegetable-based snacks between meals and as substitutions for less healthy foods. For example, fruit can serve as a healthy dessert choice, and vegetables can easily be incorporated into soups and pasta dishes.
Step 2
Incorporate lean protein into your meals. Lack of protein has been associated with bone density loss, so aim for three ounces of lean protein at each meal. Fish, poultry, low-fat dairy products and legumes are all excellent sources of protein. Smaller individuals generally require three servings of protein per day, while larger folks fare well on approximately five servings.
Step 3
Avoid restrictive diets. Maintaining a healthy weight is key to positive bone health. Eating fewer than 1200 calories per day and excessive dieting have been linked to osteoporosis for this reason. A diet that includes several meals per day, a variety of healthy foods and appropriate overall intake is optimal, as reported by the National Institute of Arthritis and Musculoskeletal and Skin Diseases.
Step 4
Consume enough calcium and Vitamin D. Calcium is needed for bone strength and the body can't properly absorb or utilize calcium without Vitamin D, according to the American Medical Women's Association. Since most low-fat dairy products are fortified with Vitamin D, intake of low-fat milk, yogurt and cottage cheese can support bone health. Soy milk, leafy greens such as kale and nuts such as almonds also provide calcium. The body depends on the sun for Vitamin D and can't produce it on its own. If you are not getting sunshine for at least fifteen to twenty minutes per day, you may need a Vitamin D supplement.
Things You'll Need
- Fruits
- Vegetables
- Fish, poultry and/or legumes
- Low-fat dairy products
