Osteoporosis, Foods to EAT and AVOID!

Nutrition:

Osteoporosis is a condition characterised by weak, brittle bones that are more susceptible to fractures. Proper nutrition plays a crucial role in managing osteoporosis by supporting bone health and minimising bone loss.

Best Things to Eat:

1. Calcium-Rich Foods: Calcium is essential for bone strength. Good sources include dairy products (milk, yogurt, cheese), leafy greens (kale, broccoli), and fortified plant-based milk (almond, soy).
2. Vitamin D: Vitamin D helps the body absorb calcium. Get it from fatty fish (salmon, mackerel), egg yolks, and fortified foods (milk, cereals). Sunlight is also a natural source.
3. Magnesium: Magnesium is vital for bone health. Sources include nuts, seeds, whole grains, and legumes.
4. Protein: Protein supports bone density and muscle strength. Include lean meats, poultry, fish, eggs, tofu, and legumes in your diet.
5. Vitamin K: Vitamin K helps bone mineralization. Eat leafy greens (spinach, kale), broccoli, and Brussels sprouts.

Foods to Avoid:

1. Excessive Salt: High sodium intake can increase calcium loss through urine, weakening bones. Limit processed foods and reduce salt in cooking.
2. Caffeine: Excessive caffeine (more than 2-3 cups/day) can interfere with calcium absorption.
3. Alcohol: Heavy drinking can interfere with calcium absorption and bone formation. Limit alcohol intake.
4. Soda: Phosphoric acid in cola drinks may reduce calcium absorption, leading to weaker bones.

A balanced diet rich in calcium, vitamin D, and other bone-supporting nutrients is key to managing osteoporosis. Always consult a healthcare professional for personalised dietary advice.