It is fascinating to look at our bodies and their highly complex but organized components, from a microscopic level. Whether it is the rhythmic performance of the heart or the astonishing behavior of the brain, it truly is a marvel of nature. However, just like any physical structure, it needs maintenance and care.
Bones are the fixed organs that make up the skeleton of the body and are often neglected unless they injure one. Osteoporosis is a bone-related condition or disorder of the skeletal system. Its name is derived from the Latin phrase “porous bone”, which means to penetrate. Just like a honeycomb, the inside of a healthy bone contains mine holes that serve as a passageway to blood vessels and nerves. Osteoporosis expands these spaces, causing the bones to lose strength and density resulting in weakness and thinning of the outer bone.
People with osteoporosis are at risk for fractures or broken bones while performing daily activities such as standing or walking. The ribs, hips, and bones in the wrists and spine are the bones most commonly affected. So, if you suffer from osteoporosis or want to protect yourself from this health condition, it’s never too late to start practicing bone health. Especially by sticking to a healthy diet and exercising. This article will be a comprehensive guide to the osteoporosis diet and do-it-yourself exercises.
There are no symptoms or warning signs for osteoporosis in its early stages. Most people with osteoporosis are unaware of their condition until they have a fracture.
Some of the above symptoms may include:
- shrinking gums
- Double the ability to hold
- Weak or brittle nails
Note: Talking with your doctor can help you determine your risk if you don’t have any symptoms but have a family history of osteoporosis.
Key nutrients to focus on
When you have osteoporosis, your body needs a number of essential nutrients to build as strong bones as possible. Before developing your diet plan, you should always understand the types of nutrients your body actually needs as well as the foods to stay away from.
This mineral is an important component of bone tissue which helps keep your bones healthy.
This vitamin is one of the most important calcium supplements in the body. Hence, your body cannot properly absorb calcium if you are deficient in vitamin D.
To keep your tissues healthy, including muscle tissue, you need protein. According to research, a higher risk of hip fracture is associated with lower protein intake. Consuming between 0.8 and 2.0 grams of protein per kilogram of body weight is good for your body and bones.
It can help increase bone mineral density after menopause. It will be useful to eat fresh fruits and vegetables rich in vitamin C.
There may be a link between vitamin K1 and osteoporosis, according to a recent study on vitamin K. Those who eat less vitamin K are more likely to develop a hip fracture than those who consume more than 254 mg per day and have a lower risk. He suffers from a broken hip.
The body uses zinc to keep bones strong. Hence, taking zinc supplements will increase the health of your bones.
Food to avoid
Omega-3 fatty acids are abundant in oily fish. Since polyunsaturated fats have anti-inflammatory properties, they may be beneficial for people with osteoporosis. Chia seeds, flaxseed oil, and walnuts are also good sources of omega-3s.
Extra virgin olive oil contains a high concentration of oleocanthal, which has anti-inflammatory properties similar to non-steroidal anti-inflammatory drugs (NSAIDs). Avocado and safflower oils are both nutritious and may help lower cholesterol.
Calcium and Vitamin D are abundant in milk, yogurt, and cheese. These nutrients strengthen bones, which may relieve painful symptoms. Dairy products also contain proteins that can help build muscle.
3. Dark green leafy vegetables
Dark leafy greens are rich in vitamin D as well as anti-stress phytochemicals and antioxidants.
Vitamin D is essential for calcium absorption and can boost the immune system, helping the body fight infection. Cabbage, spinach, turnip and chard
Broccoli contains sulforaphane, a compound that researchers believe may slow the progression of arthritis.
This vegetable is also high in vitamins K and C, as well as calcium, which helps strengthen bones.
Nuts are good for the heart because they are rich in calcium, magnesium, zinc, vitamin E and fiber. They also contain alpha-linolenic acid (ALA), which helps with the function of the immune system.
6. Green tea
Polyphenols are antioxidants that may be able to reduce inflammation and slow the rate of cartilage damage, according to experts. Polyphenols are abundant in green tea.
7. Garlic cloves
Scientists believe that a compound in garlic called diallyl disulfide may work against enzymes in the body that damage cartilage.
Foods to avoid or limit
Foods with a high salt content
Excess salt intake can cause the body to excrete calcium, which is bad for your bones. Thus, you should avoid eating foods rich in sodium (those with more than 20 percent of the recommended daily value for sodium.) Limit your daily intake to no more than 2,300 mg. When possible, use a trusted source.
Moderate or no alcohol intake is considered safe for people with osteoporosis. Moreover, excessive alcohol consumption can lead to bone loss.
While beans have some benefits for women with osteoporosis, they are also high in phytates (substances that will have an effect on your body’s ability to absorb calcium) so reducing your consumption would be beneficial.
Note: To reduce the number of phytates in beans, soak them in water for 2 to 3 hours before cooking, then drain and add fresh water for cooking.
Wheat bran also contains high levels of phytates, which can inhibit calcium absorption. However, it is also the only food that appears to reduce calcium absorption in other foods eaten at the same time.
As a result, if you are taking calcium supplements, avoid taking them within two to three hours of eating 100% wheat bran.
excess vitamin A
Vitamin A is essential for bone health, but too much of this nutrient has anything to do with bone problems. This is unlikely to happen only through diet.
Those who regularly take multivitamin supplements and fish liver oil (rich in vitamin A) may be at greater risk of negative health effects from excessive vitamin A consumption.
Caffeine has been linked to decreased calcium absorption and bone loss. Coffee, tea, sodas, and energy drinks all contain varying amounts of caffeine, so eat it in moderation.
Now that you know the important nutrients for osteoporosis, here is a 7-day plan to follow. Always check with your doctor before starting a new meal plan to make sure it doesn’t interfere with any medications or health conditions you may be taking.
Sample diet plan for osteoporosis
Breakfast (please mix and match according to your preference)
- Slow cooked oatmeal prepared with milk and topped with nuts
- 1 cup of whole grains fortified with vitamin D
- Scrambled tofu with vegetables, such as bell peppers, peas, and spinach with 1 grainy/multi-grain toast
- 4 ounces of soy milk
- 1 small banana
- Whole grain pancakes covered in maple syrup and fresh fruits
- 1 small piece of low-sodium veggies or lean turkey sausage
Lunch (please mix and match according to your preference)
- Falafel pita sandwich with cucumber, lettuce and tomato
- Whole wheat roll with red peppers, chickpeas, shredded carrots, and tomatoes (you can also try black or white beans)
- 1 apple, banana, watermelon or orange
- Dip carrots and beans with celery and/or carrots for dipping
- Green salad with tomatoes and basil
- Vegetable and/or bean soup topped with a dollop of Greek yogurt, sour cream or shredded cheese
- 4 to 6 ounces of salmon burger on wholegrain bun
Snack (please mix and match according to your preference)
- 4 cubes of low-fat cheese
- Whole grain crackers or potato chips
- Greek yogurt parfait with chopped fruits and nuts
- Fruit juice mixed with yogurt, milk, or non-calcium-fortified dairy alternatives such as soybeans
- Yogurt, almonds, peanut butter, pumpkin seeds, or cheese sticks
- Yogurt with sliced fruit or berries
Dinner (please mix and match according to your preference)
- Fajita burrito with chicken or lean steak, bell peppers and onions on a whole-grain tortilla
- Green salad or rolled slaw topped with cheese and/or avocado
- 3/4 cup rice or 2 slices of French bread with 1 tsp. Butter with your choice of soup (tomato / basil / coriander / chicken / seafood (fish / shrimp / crab / shrimp)
- 1 cup strawberry with 2 tbsp. Whipped cream or yogurt
- Snacks rich in protein and calcium, such as Greek yogurt, cottage cheese or cottage cheese
DIY exercise for osteoporosis
You may be concerned that being active increases your chances of falling and breaking a bone. However, the opposite is true. A well-designed regular exercise program or some do-it-yourself exercises like the ones Belwoay mentioned actually help prevent falls and fractures. This is due to the fact that exercises strengthen bones and muscles, while improving balance, coordination and flexibility. This is critical for people with osteoporosis.
Jogging or fast aerobics will strengthen the bones more than slow movements. However, keep in mind that only bones that have been exposed to the stress of exercise will benefit. Running, for example, only protects the bones of the lower body, including the hips.
Jumping rope improves bone mineral density. As you get older, increased bone mineral density makes you less likely to break a bone or develop osteoporosis.
Gradual exercise can help your bones, as well as your overall health, by enhancing your muscle strength, coordination, and balance.
As you already know! Regular exercise enhances bone mass and slows down the degenerative aging process. Tennis in particular is excellent for increasing bone strength and mass because it is a weight-bearing exercise that takes advantage of gravity and body weight.
Gardening is the perfect balance, especially for those at higher risk of developing osteoporosis. It provides you with a workout that not only strengthens your bones but is also simple enough for people of all ages.
Climbing stairs requires resistance to gravity and rising vertically. This movement pattern creates a significant burden on body weight to improve bone density.
Dance and gymnastics are considered osteoporosis triggers, which means that they have a high ability to build bone mass, which is an effective factor in avoiding osteoporosis.
Walking and walking can help increase bone density and slow calcium loss. This strengthens the bones and reduces the chance of them breaking. According to some studies, women with osteoporosis who walk or walk for one hour three days a week increased their bone density in the spine and other body areas by 6% over nine months.
Almost all people with osteoporosis can benefit from exercise. However, keep in mind that it is only one component of an overall treatment plan. Consume plenty of calcium and vitamin D, maintain a healthy weight, and avoid smoking and excessive alcohol consumption. You may also need osteoporosis medications to increase or maintain bone density. Consult your doctor to determine the most effective way to stay healthy and strong.