Diet for Your Effective Osteoporosis Treatment
Osteoporosis has been described as an ailment where the bones in our body become thin which results in a decrease in strength. This phenomenon makes our bones easily breakable. Now, Osteoporosis is common in both men and women. To tell you a bit about biology, our bones are made of protein fibers filled with calcium inside them and some minerals. This is why we have a hard bone structure.
We know how rapidly our lifestyle changes and our body tries to adapt to it accordingly. The reason we see our parents grumbling at us to eat vegetables, fruits, proteins, vitamins, minerals, and exercise at our earlier ages is that when we develop the strength in our bones. After the age of 35-40, our bones start thinning as the body slowly loses calcium.
For osteoporosis management and treatment, it is essential to begin at home. Consume a diet with an adequate amount of calcium, protein, and vitamin D, which will strengthen the bones. This article will assist you in navigating through the simple ways of dealing with Osteoporosis.[/vc_column_text][vc_row_inner][vc_column_inner width=”1/6″][/vc_column_inner][vc_column_inner width=”2/3″][vc_single_image image=”3225″ img_size=”full” alignment=”center” label=””][/vc_column_inner][vc_column_inner width=”1/6″][/vc_column_inner][/vc_row_inner]
Does Your Diet Affect Bone Health?
Absolutely, it does! Time for a little science lesson. Resorption is the process of breaking down old bones and forming new ones. Contrary to popular life, your bones do not remain static throughout life. They are constantly repaired and rebuilt due to normal bone metabolism. When this metabolism becomes unbalanced, you’ll experience weak, brittle, and less dense bones.
While aging, medications, menopause, thyroid, etc are various contributing factors leading to osteoporosis, diet plays a significant role in ushering changes in bone health. A solid diet for maintaining bone health is a prerequisite for staying away from all bone-related issues.
Given below is a list of nutrients your diet must have to give better bone strength:
- Calcium- It is a key element in bone health contributing to bone mass. Good sources of calcium include fortified oatmeal, sardines (canned in oil with edible bones), cheddar cheese, milk, tofu, orange juice, baked beans, etc. Daily intake of calcium is a must. Older people might be asked to take supplements according to their requirements.
- Vitamin D is the most important component when we talk about bone health. It is required by the body in order to absorb calcium. A deficiency of Vitamin D can result in weak bones despite consuming calcium-rich foods. Egg yolks, oily fish such as salmon, trout, mackerel, and tuna, beef liver, cheese, mushrooms, milk, margarine, orange juice, and cereals are rich in Vitamin D. Another great source of Vitamin D is sunlight.
- Consuming a diet with sufficient (and not overt) proteins is essential to maintaining bone density. Proteins help build immunity as well and work as the jack of all cards, and provide you cover. Meat, fish, eggs, dairy products, beans, lentils, legumes, soy products, seitan, nuts, and seeds can be consumed moderately keeping in mind your comorbidities to ensure bone health.
- Fruits rich in antioxidants like berries, citrus fruits, etc help protect bones. Eating a fruit-rich diet shall take care of multiple issues and conditions.
Bone Health Beyond Diet
Apart from eating what you eat, what else can you do to maintain your bone strength? The answer is simple. Move. Bones ultimately not only provide structure but act as the support through which we are able to move our limbs. For example, as you already know, sunlight is a great source of Vitamin D. Instead of always sitting indoors, get out. Morning walks, or basking in the sunlight early morning have been linked to better bone health and osteoporosis management.
Exercising is another major contributor to the osteoporosis treatment program. Strengthening your bones and muscles becomes pivotal. Hence, your doctor might advise light exercises to support your spine. Make sure you make appropriate lifestyle changes to see effective results.
Be mindful of your limitations. If you’re someone who has already been diagnosed with osteoporosis, be very careful regarding tripping and falling. Osteoporosis makes your bones prone to injuries and fractures. Therefore, avoid getting athletic unnecessarily, and don’t stress your joints and bones by doing hefty chores. Understand that a little inactivity is your way of preventing serious bone injuries.
Another thing you can do is, get in touch with a dietician and start working on attaining the appropriate diet that helps you have an ideal body weight. If you’re more on the heavier side, it’s important to manage your weight so that body mass doesn’t stress your bones. Also, the medication for osteoporosis is a little intense, hence, regular meals and a proper diet are required in order to consume those medicines. Get your customized diet plan and it helps manage osteoporosis better.
Last but not the least, try and stay positive and happy. It has been observed that patients with osteoporosis end up cranky/depressed due to fatigue and bone pain. Try to keep yourself calm, and exercise and it shall be manageable.[/vc_column_text][/vc_column][/vc_row][/vc_section]