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:
- 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).
- 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.
- Magnesium: Magnesium is vital for bone health. Sources include nuts, seeds, whole grains, and legumes.
- Protein: Protein supports bone density and muscle strength. Include lean meats, poultry, fish, eggs, tofu, and legumes in your diet.
- Vitamin K: Vitamin K helps bone mineralization. Eat leafy greens (spinach, kale), broccoli, and Brussels sprouts.
Foods to Avoid:
- Excessive Salt: High sodium intake can increase calcium loss through urine, weakening bones. Limit processed foods and reduce salt in cooking.
- Caffeine: Excessive caffeine (more than 2-3 cups/day) can interfere with calcium absorption.
- Alcohol: Heavy drinking can interfere with calcium absorption and bone formation. Limit alcohol intake.
- 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.
Recommended Reads for Your Journey
Below, you'll find a carefully curated selection of books. Some of these are personal favourites that have inspired and enriched my life, while others come highly recommended by readers and critics alike. Whether you're seeking knowledge, entertainment, or inspiration, these books are worth exploring. If you choose to purchase through these affiliate links, I may earn a small commission at no extra cost to you—thank you for supporting my work!
Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less: A Cookbook - by Carolyn Williams Ph.D. RD https://amzn.to/4aQIJSU
Food for Life: The New Science of Eating Well by the #1 Sunday Times bestselling author - by Tim Spector https://amzn.to/4hGj2H0
Ultra-Processed People: The Definitive #1 Bestseller You Need to Understand Ultra-Processed Food - by Chris van Tulleken https://amzn.to/42IGJKw
8-week exercise program osteoporosis and fibromyalgia, - TheWellnessSpace https://thewellnessspacee.com/products/8-week-osteoporosis-and-fibromyalgia-focused-exercise-program
The Mental Toughness Handbook: A Step-By-Step Guide to Facing Life's Challenges, Managing Negative Emotions, and Overcoming Adversity with Courage and Poise - by Damon Zahariades https://amzn.to/3Q6DG7s
