Osteoporosis is a bone disease affecting an estimated 44 million Americans, the majority of whom are 50 years of age or older. Because of a lack of calcium, Vitamin D and weight-bearing exercise, bone density decreases with age, resulting in weak, brittle bones that can fracture easily from a minor fall or even sneezing. You are encouraged to eat a diet high in Vitamin D and rich with calcium, full of the foods that support bone development.
Step 1
Eat more foods that contain Vitamin D. This fat-soluble vitamin has the responsibility of telling the small intestine how much calcium and phosphorous should be absorbed for proper bone mineralization (forming). Although our bodies make Vitamin D naturally via photosynthesis, many individuals do not get enough sunlight exposure. Moreover, elderly skin is less capable of producing Vitamin D from sunlight. Therefore, to prevent bone deterioration, you need to seek Vitamin D dense food, such as fatty fish, whole eggs, beef liver and fish liver oils. Also, you can look for cereals, milks, and whole grain products that are fortified with Vitamin D.
Step 2
Eat foods high in calcium. This mineral is the building block of our healthy bones and teeth. Without it and without Vitamin D to absorb it, osteoporosis results. Eating dairy products is the number one way to get calcium, but if you are lactose intolerant or avoid dairy, there are other foods. For example, you could have almonds, kale (seaweed) or broccoli. Also, many breads and fruit juices are fortified with calcium; just check the nutrition labels.
Step 3
Drink alcohol in moderation. A 2009 observational study published in the "American Journal of Clinical Nutrition" found that drinking one or two beers for men and 4 to 8 oz. of wine for postmenopausal women has the potential to increase bone mass density. Researchers theorize that antioxidants in wine may prevent free radicals from further deteriorating bones but are not sure. As for beer, a 2004 study in the "Journal of Bone and Mineral Research" already showed that trace amounts of silicon can protect against bone loss. Nevertheless, a lot of other research suggests drinking more than two beers or two glasses of wine will decrease bone density levels.
