Medical Information Blog

Many studies have proven that people who succeed the most to maintain good bone health (strengthening bones to prevent osteoporosis) are those who adopt a healthy lifestyle, exposed to sufficient sunlight, are quite exercise, eat lots of fruits and vegetables rich in essential nutrients (like calcium and vitamin D). Osteoporosis can be treated or prevented by diet.

Osteoporosis

Unfortunately, the conclusions of these studies on the relationship between osteoporosis and nutrition are often not incorporated into the standard treatment for patients affected by osteoporosis or osteopenia (decreased bone density, it is not a disease but a harbinger of osteoporosis).

Osteoporosis, what do have to eat?

1) Think green leafy vegetables
Many green leafy vegetables are not only excellent sources of calcium, they also contain many other vitamins and minerals needed to support the absorption and utilization of calcium. Green leafy vegetables are rich in calcium and other nutrients include cabbage, kale, turnips, dandelion.

Try for example to prepare to slow cooker chicken soup with vegetables once or twice a week, taking care to use green leafy vegetables in this soup. Besides being good for preventing osteoporosis, this soup is also a good way to convince your kids to eat their vegetables more readily.

2) Drink less soda
Many sodas contain phosphoric acid, which can increase calcium excretion in urine. And almost all soft drinks lack calcium. This combination can cause problems for women at risk for osteoporosis. Read also: How to break the habit of drinking sodas?

The excess phosphorus promotes loss of calcium in the body where calcium intake is low. Drink a soda from time to time is possible, but the problem is that many people regularly consume soft drinks. To top it off, soas drinkers tend to avoid drinks high in calcium to strengthen bones (such as milk, yoghurt drinks, orange juice fortified with calcium and vitamin D).

To prevent osteoporosis, sip beverages following instead:

1. 1 standard drink (25 cl) of orange juice without added sugar fortified with calcium and vitamin D
2. A mixture of fortified orange juice and seltzer water or sparkling water without phosphoric acid,
3. Fruit smoothie: Combine 25 cl nonfat yogurt, a banana or an average 150 grams of fresh berries (or frozen), and 2 ice cubes in a blender,
4. Milk chocolate or chocolate without fat.

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