Osteoporosis (what to eat and what to avoid?)

Osteoporosis is a disease in which bones deteriorate or become brittle and fragile due to low bone mass and bone tissue loss. The condition is often referred to as a “silent disease”, because you cannot feel your bones getting weaker, and many people do not even know they have the condition until after they break a bone.

While genetics contributes to osteoporosis risk, physical activity and good nutrition are preventive.

Calcium is critical for bone, because it maintains their strength. It is recommended that adults get about 1000mg of calcium per day, increasing to 1200mg for women over age 50 and men over age 70.

These are the best food sources of calcium:

1) Dairy products

2) Calciun-fortified Juice and plant-based milk

3) Tofu

4) Canned sardines and salmon

5) Dark green vegetables

Vitamin D helps with calcium absorption and the function of bone cells. The Institute of Medicine recommends that adults with minimal sun exposure get 600 international units (IU) of vitamin D per day, increasing to 800 IU for those age 70 and up.

There are only a few good food sources for vitamin D:

1) Fatty fish

2) Vitamin D-fortified beverages

3) Egg yolks, beef liver, pork and cheese.

*** If you are worried that you do not get enough vitamin D from sun exposure and foods, you can talk with your doctor about taking a supplement.

Are there foods you should avoid?

1)Salt

2) Alcohol

3)Too much caffeine

4) Colas

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https://www.everydayhealth.com/osteoporosis/what-eat-what-avoid-healthy-bones/

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