Osteoporosis is a disease that damages the bones, weakens them and makes them brittle and breakable. There is a significant decrease in bone density, and this causes the bone to weaken and increases the risk of fractures.
- Get enough calcium: Calcium is important for maintaining bone health. Aim for a diet rich in calcium-rich foods, such as dairy products, leafy greens, and fortified foods.
- Get enough vitamin D: Vitamin D helps the body absorb calcium and is essential for bone health. Vitamin D can be obtained from sunlight, fortified foods, and supplements.
- Eat enough protein: Protein is important for bone health, as it helps the body build and repair bone tissue. Aim for a diet that includes lean sources of protein, such as chicken, fish, beans, and nuts.
- Consume enough magnesium: Magnesium is important for bone health, as it helps the body absorb and use calcium. Good sources of magnesium include nuts, whole grains, and leafy greens.
- Get enough vitamin K: Vitamin K plays a role in bone metabolism and can help improve bone density. Good sources of vitamin K include leafy greens, broccoli, and Brussels sprouts.
- Avoid excessive sodium intake: Excessive sodium intake can lead to bone loss, particularly in older adults. Aim to limit your sodium intake to less than 2,300 mg per day.
- Consume enough Phosphorus: Phosphorus is important for bone health, as it works with calcium to build strong bones. Good sources of phosphorus include dairy products, fish, and lean meats.
- Limit Caffeine and Alcohol: Excessive caffeine and alcohol consumption can lead to bone loss. Limit your intake of caffeine and alcohol to promote bone health.
- Consider Supplements if necessary: If you are unable to get enough nutrients from your diet, supplements may be necessary. Talk to your healthcare provider before taking any supplements.
- Get at least 15 minutes of Sun exposure a day: Exposing your skin to the sun a few minutes a day is the best way of getting your vitamin D, which helps keep the bone density up.
- Exercise can improve Nutrient absorption: Regular exercise can improve the absorption and utilization of nutrients from the foods you eat. Physical activity can increase blood flow to the digestive system, promoting nutrient absorption and helping to ensure that the body gets the nutrients it needs to build and maintain strong bones. Additionally, exercise can help increase muscle mass, which can also aid in nutrient absorption and metabolism.
Although the above article provides valuable guidance on eating Healthier, it’s important to note that customized professional advice from a qualified nutritionist is irreplaceable. We highly recommend speaking with our Orthopaedic Nutritionist Specialist, Pallavi Srivastava, who has helped numerous people with orthopaedic-related health issues through the implementation of proper nutrition
You can contact us at 9773111531 or Log on to https://pallaviqslimfitness.com/contact/ to Book An Appointment!