Foods for healthy bones

If you have been diagnosed with osteoporosis, you may need a lot of essential vitamins for bones. Having breakfast with added calcium and vitamin D may be the best way to boost your bone health. Food sources of calcium like dark green vegetables and milk can help to support healthy bones.

A large number of the population has been found to have osteoporosis condition. Bones become so thin that its impact bone strength and increase the risk of fracture. There is no single cause for it, scientists and doctors believe that a diet enriched with vital nutrients can reduce the likeliness of bone loss thus preventing osteoporosis.

Genetics and physical activity play a key, but diet is the most important part when it comes to making bone health. The impact on our overall health begins at birth and continues until we live. It is important to get adequate nutrient to help achieve peak bone mass. To maintain good bone health, calcium and vitamin D rich diet is all we need, along with vitamin A, vitamin K, protein, and magnesium.

Examples of Bone-Healthy Food 

So, what are those super foods that you need to include in your diet in order to have strong and healthy bones? Here we have the 7 foods that support strong bones and osteoporosis treatment.

  1. Milk – Calcium of our body is found in our bones. A cup of milk carries about 30% of the calcium you need daily. If we are not getting enough calcium from our diet, our body will take calcium out of our bones and use it to maintain the level of calcium in the body and muscles. This causes weakening of bones and makes them more likely to break. Therefore, make sure that you are meeting the dietary calcium requirements by having calcium-rich foods. Cow’s milk is one of the tops sources of calcium. Moreover, milk contains the power of vitamin D and magnesium which supports calcium absorption. A single serving of milk provides about 300 mg of calcium.
  2. Yoghurt – Plain yoghurt has higher calcium content than Greek yoghurt. Regular yoghurt provides twice the bone-strengthening mineral. A cup of plain yoghurt is believed to have 263 to 275 milligrams of calcium.
  3. Salmon – Salmon is a fatty fish and is a good source of vitamin D, which is thought to increase calcium absorption as well as the amount of calcium deposition into our bones. It is a wise decision to have two servings of salmon per week. The fatty fish also contains protein which helps in making bone strength and helps repair the bone injury. Salmon is among one of those foods that naturally have vitamin D.
  4. Nuts- Enriched with the goodness of magnesium and protein, nuts ensure strong bone mass. A study in Barcelona, Spain suggests that eating nuts protect against bone loss.
  5. Green Vegetables- No doubt, you can get a lot of calcium from dairy, but is also found in lots of dark green veggies like bok choy, turnip greens, collard greens, kale, and Chinese cabbage. A cup of cooked turnip greens has about 200 milligrams of calcium which is thought to be 20% of you per day achievement. Moreover, dark leafy vegetables are a good source of vitamin K, which can reduce your risk of osteoporosis.
  6. Tofu- Tofu is a surprising addition, many people don’t even realize that tofu is enriched with calcium. Half a cup of tofu contains about 250 mg of calcium.
  7. Prunes- Regular consumption of prunes helps in building strong bones and decreases the risk of osteoporosis. Prunes contain phenolic compounds that are known to increase bone formation. Also, prunes are a good source of vitamin K and are extremely beneficial for gut health. Eating 5 to 6 prunes per day helps postmenopausal women with low bone mass in preventing further none loss. Osteoporosis treatment.

Also Read: You are at Risk for Osteoporosis

 

Osteoporosis

Osteoporosis is a condition in which bones of the body become very weak and fragile. This article will help you to know more about osteoporosis and osteoporosis medications.

Osteoporosis is a disease of the bones that can affect life. Millions of women around the world already are suffering from or are at risk of osteoporosis. This disease can cause severe pain and discomfort in the whole body.

Osteoporosis

Bones: Bones are made up of collagen protein, calcium, and minerals. The inner structure of the bone is made up of the mesh of trabecular bones that look like the honeycomb. Bone cells keep on changing throughout the life where the old and worn out cells called osteoclasts are replaced by osteoblasts or the new bone cells. In childhood, the complete renewal of the skeleton takes places in two years while as we age the process slows down to as low as ten years.

Bones affected due to Osteoporosis:

Although osteoporosis affects all bones of the body, yet the common fragile bones are of regions like hips, wrists, and vertebrae (or spine). If osteoporosis hit the vertebral region, then it can create several problems in females as any fracture in this area can cause hindrance in the day to day activities.

Some common signs of osteoporosis are:

  • Slanting shoulders
  • Back pain
  • Loss of height
  • The curve in the back
  • Bent/hunched posture
  • Protruding abdomen

Also Read: How to Deal with Stress in a Scientific Manner

Risk factors of getting Osteoporosis:

There are some risk factors that can control your chances of getting osteoporosis. Some of these factors can be controlled while others cannot be controlled:

  1. Old age or over 65 years of age
  2. Being female
  3. Menopause stage in women
  4. The family history of osteoporosis
  5. Having a small and thin body
  6. Having a disorder like arthritis, premature menopause, type I diabetes and anorexia nervosa can trigger osteoporosis
  7. Less exercise and less activity
  8. Females who are not getting regular menstrual periods
  9. The long-term use of antacids, anti-seizure, cancer treatment, and asthma medications, etc. can trigger osteoporosis
  10. Too much of smoking and alcohol consumption

Consequences of Osteoporosis:

Having osteoporosis doesn’t mean that your bones will break automatically. Instead, osteoporosis is a condition where the chances of your bone fracture are more during a fall or an injury. It is because, after the age of around 35, bone loss increases (in the form of calcium, collagen, and other minerals. It leads to osteoporosis and increased the risk of bone fracture.

Diagnosis:

There are some tests that are used to verify the presence of the condition of osteoporosis. One of the tests is DXA or Dual-energy X-ray Absorptiometry. This test is used to take a high definition X-ray of your bones. This test can:

  1. Check the bone strength
  2. Diagnose if you have osteoporosis or whether you are likely to break a bone or not
  3. Check if the treatments are doing good to your bones or not

Treatment of Osteoporosis:

Treatment option includes osteoporosis medications (on the recommendation by a doctor), a balanced diet rich in Vitamin D and calcium, daily exercise, and a healthy lifestyle change. Before taking any drug for the treatment, you must always take advice from your doctor. Some of the approved osteoporosis medications are:

  • Bisphosphonates:

These are used for the prevention and treatment of postmenopausal osteoporosis. These drugs can help to build bone mass.

  • Selective estrogen receptor modulators or (SERMS):

They are also used for treatment and prevention of postmenopausal osteoporosis. They work by slowing the rate of bone loss.

  • Calcitonin:

It is a natural hormone that is helpful in the prevention of loss of bone calcium Apart from these medications for osteoporosis your doctor may also recommend therapies such as:

  • Menopausal hormone therapy
  • Parathyroid hormonal therapy

Ways to prevent osteoporosis:

Many times being a woman you might wonder if osteoporosis can be prevented. There are many ways to keep your bone healthy and strong and slow down the process of bone loss.

Nutrition: Along with osteoporosis medications, a healthy diet rich in nutrients, calcium, and vitamin D is very necessary to ensure bone health. Many women ignore this thing, and their total calcium uptake is less than half of what is required by the body.

Here is the daily calcium requirement chart:

Age Milligrams (mg) per day 9-18 1300 19-50 1000 51 and older 1200

Rich sources of calcium include tofu, milk, spinach, beans, and yogurt.

Daily Vitamin-D requirement chart:

Age International Units (IU) Per day 19-70 600 71+ 800

Although very less amount of vitamin D is available from food, yet some sources of vitamin D are cooked salmon, milk and egg yolk.

Exercise: It is one of the major bone strength developers. You can develop strong bones and muscles by doing weight-bearing activities that work against gravity like yoga, weight lifts, walking, jogging, and climbing stairs, etc.

Learn to manage stress: If you are stressed, you probably have high levels of cortisol levels. The high level of cortisol for long periods may contribute to bone loss. Therefore, it is necessary to include specific activities for stress reduction in your daily routine. These activities include meditation, yoga, prayer, and massage. Taking a vacation, and getting psychotherapy to help with disturbed relationships can assist you with stress reduction.

Get enough sleep: A research study found that men and women over the age of 50 who slept less than six hours are at high risk of osteoporosis. Adults are required to sleep for 7 to 8 hours to awaken refreshed.

Preventing falls: Falls can break bones. You can prevent falls by following simple household precautionary measures like putting grab bars on bathroom walls, using carpet runners on slippery floors, adding more light to the room, etc.

Also Read: Green Tea: Amazing Health benefits You Never Knew About!

Conclusion: 

Osteoporosis is a major problem among women these days, however, if they take proper care of themselves, they can surely prevent the consequences and pains one has to face during osteoporotic fractures. We should not be ignorant about our bone health and should take appropriate steps to improve our health before it’s too late.