Osteoporosis Diet: Foods to avoid to prevent Osteoporosis
Dt Sheetal chhabria
Vasanth nagar, Bengaluru Feb 9, 2017
What is Osteoporosis?
Osteoporosis is explained as a systemic skeletal disease specified by low bone mass and micro-architectural decline of bone tissue, with a consequent increase in bone fragility and susceptibility to fracture. The loss of osseous tissue and bone lamellae in spongy bone proceeds faster than bone formation, leading to the loss of bone flexibility and stability.
The loss of bone mass often proceeds unnoticed, and it is a continuous process which may not produce any symptoms. Bone mineralization is significantly affected by calcium and phosphorus metabolism, which is controlled by vitamin D, parathormone and calcitonin. Cytokinins, estrogen and testosterone regulate osteoblast and osteoclast activity.
Physiological loss of bone mass is observed, and the relationship between organic collagenous fibres and inorganic salts is changed after the age of 40.
Osteoporosis is more likely to affect women than men, and it is more prevalent in Caucasian and Asian females.
The other cause of Osteoporosis includes low oestrogen levels, genetic predispositions, low body weight, smoking, excessive consumption of coffee, long periods of immobilization, deficiency of calcium, 1, 25-dihydroxyvitamin D and protein.
Foods to avoid to prevent Osteoporosis
In research, it has found that women, after postmenopausal with a high-salt diet, lose more bone minerals than other women of the same age. When you take 2,300 milligrams of salt a day, you lose 40 milligrams of calcium a day.
Many soft drinks contain phosphoric acid, which increases calcium excretion in urine. Nearly all soft drinks lack calcium and which is a trouble for women at risk of Osteoporosis. So to prevent Osteoporosis instead of these carbonated drinks, sip these drinks:
- Orange juice
- A combination of orange juice and club soda that is free of phosphoric acid
- Fruit smoothie
- Fat-free plain milk
Is coffee bad for Osteoporosis?
Caffeine makes you lose calcium from bones. In research, it was found that a person loses about 6 milligrams of calcium for every 100 milligrams of caffeine. Coffee is the primary source of caffeine, although tea also contains caffeine, it does not harm, and probably helps with bone density in older women.
Diet for Osteoporosis
Osteoporosis diet involves a well-balanced diet, with plenty of dairy, fish, fruits, and vegetables.
Calcium is essential for healthy bones. The body uses and loses calcium every day. Because the body does not make calcium, you must get calcium from the foods you eat. The amount of calcium needed in your diet every day is 600 milligrams for adults over 50 years old and 500 mg for children ages 9 to 18.
Dairy foods are rich sources of calcium such as milk, yoghurt, cheese, and frozen desserts are accessible sources of calcium. Dairy foods with lower fat and water content are more concentrated sources of calcium. Leafy green vegetables contain 150 to 270 mg of calcium a serving.
Other sources of calcium include sardines and salmon with bones, Tofu Almonds, Calcium-fortified foods such as orange juice and cereals.
Good sources of protein include meats, poultry, and fish, nuts and seeds, dairy products, dry beans and peas and eggs. The protein requirement for women is 55 grams per day, and it is 60 grams per day for men of the same age.
Other Nutrients for Strong Bones
Vitamin D is necessary for calcium absorption and consequently to prevent bone loss. People may be able to meet their vitamin D needs by getting at least 15 minutes a day of sun exposure. Milk, egg yolks, saltwater fish and liver, are rich sources of Vitamin D.
Magnesium, zinc, copper, iron, fluoride, and vitamins A and C are also required to prevent bone loss. Eating a diet that includes plenty of fruits and vegetables, whole grains, meats, beans, nuts, and seeds help ensure that you’re getting what you need.
Try to get your nutrients from food rather than relying on multi-vitamins.