Diet for people with osteoporosis

1. The importance of diet for people with osteoporosis

According to Dr. Pham Hoai Thu, Hanoi Medical University, osteoporosis is a very common disease in musculoskeletal diseases. Osteoporosis damages bone strength, progresses silently and brings very serious consequences.

A healthy, balanced diet will help build strong bones. Poor bone health can lead to conditions such as rickets and osteoporosis and increase the risk of fractures from falls and trauma later in life.

Osteoporosis can be completely prevented by following a complete nutritional menu, from childhood to adulthood and throughout life. In particular, the elderly should eat enough nutrients every day according to the correct nutritional regimen when suffering from osteoporosis. This ensures the body's high vitamin D and calcium needs, maintains bone health, and supports the prevention and effective treatment of osteoporosis.

Adequate calcium is needed to maintain healthy bones and vitamin D to help the body absorb calcium optimally. Meet the nutrients needed for healthy bones by eating a balanced diet. The nutritional needs for optimal bone health can easily be met by eating a diet rich in fruits and vegetables (equivalent to 5 or more servings/day), a sufficient amount of protein but moderate in animal protein, and adequate calcium and vitamin D through low-fat milk or calcium-fortified foods.

Nutritionists advise: We can protect our bones by getting enough vitamin D and calcium, eating a balanced diet that includes bone-healthy foods, including fruits and vegetables. Regular exercise is recommended to keep bones and muscles strong, avoiding smoking and limiting alcohol consumption. A day, we should spend 15 minutes directly exposing our skin to sunlight, which is enough time to provide the body with enough vitamin D for the day.

For those who do not get enough calcium from their diet, calcium supplements should be considered. If you are considering calcium supplementation, see your doctor for advice and to assess your health condition to see if it is really necessary.

2. Essential nutrients for people with osteoporosis

A good diet is one of the foundations for healthy bones. To prevent the risk of osteoporosis as well as provide the necessary nutrients to strengthen bones, we should increase the following bone-healthy foods:

Provide enough calcium to help strengthen bones

The average adult needs 800mg -1,000mg of calcium per day. You should be able to get the calcium you need by eating a varied and balanced diet.

Good sources of calcium include: Milk, cheese, and other dairy products. Green leafy vegetables, such as broccoli, cabbage, and okra, except spinach. Although spinach is high in calcium, it also contains oxalates, which reduce calcium absorption and are therefore not a good source. Soybeans, tofu. Calcium-fortified plant-based beverages (such as soy milk, orange juice). Nuts. Small fish eaten with the bones, such as sardines and sardines.

Vitamin D is good for people with osteoporosis

According to the National Institutes of Health, the recommended daily intake of vitamin D for adults aged 19 to 70 is 15 mcg or 600 international units (IU). Those over 70 may need up to 800 IU because they are more vulnerable. Pregnant and breastfeeding women only need 600 IU. The highest amount of vitamin D considered safe for adults is 4,000 IU/day.

It is difficult to get all the vitamin D our bodies need from our diet and we get most of our vitamin D from the effects of sunlight on our skin. From late March and April to late October, you can get vitamin D from sunlight by spending short periods of time in the sun every day without sunscreen. However, people should consider taking a daily vitamin D supplement in the autumn and winter when we cannot synthesize vitamin D from sunlight.

Good food sources of vitamin D: Oily fish, such as salmon, sardines, and mackerel. Egg yolks. Fortified foods, such as vitamin D- and calcium-fortified breakfast cereals.

If you are diagnosed with osteoporosis, depending on the severity of your condition and your daily diet, your doctor may prescribe calcium and vitamin D supplements as well as osteoporosis medication.

Protein:

Approximately 50% of bone volume and about one-third of bone mass are made up of protein. Dietary protein influences the secretion and activity of insulin-like growth factor I (IGF-I), a hormone required for bone formation.

Although it was once believed that too much protein could cause calcium imbalance and bone loss, some studies show that a high-protein diet, combined with adequate calcium intake, is essential for bone health.

Good sources of dietary protein include: Lean meat. Seafood. Eggs. Beans. Legumes. Nuts and seeds.

Magnesium reduces the rate of osteoporosis-related fractures:

Along with calcium, magnesium is essential for bone development and helps fight bone aging. Magnesium plays a role in helping the body build new bone cells, increase bone mineral density, and reduce the rate of fractures due to osteoporosis. Magnesium is essential to promote calcium absorption in the body.

Magnesium is a macromineral that plays a very important role in many metabolic processes in the body. Magnesium can replace calcium in the process of bone mineralization, integrate minerals, and shape the activity of hormones in the body.

Magnesium is a mineral found naturally in many foods. It is higher in plant foods than in animal foods, higher in grains and beans than in vegetables, and higher in dark green leafy vegetables than in light green vegetables. To get the recommended amount of magnesium your body needs, nutritionists recommend eating:

At least 5 servings of fruits and vegetables every day. At least 3 servings of whole grains every day. 1/4 cup of nuts every day. One serving (about 1/2 cup cooked) of beans most days of the week.

A good osteoporosis diet incorporates a variety of nutrients that support bone health. There are no hard and fast rules, but try to eat a variety of nutrient-rich foods to ensure optimal daily intake of vitamins, minerals, protein, and other important nutrients.

3Foods to limit for good bone health

Beans

While beans contain calcium, magnesium, fiber, and other nutrients, they are also high in substances called phytates. Phytates interfere with the absorption of calcium in beans. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in clean water.

Salty food

Eating foods high in salt (sodium) causes the body to lose calcium and can lead to osteoporosis. Limit the amount of processed foods, canned foods, and added salt you eat each day. To find out if a food is high in sodium, look at the nutrition facts label. If it lists 20% or more of the % Daily Value, it is high in sodium. Aim to consume no more than 2,300 mg of sodium per day.

Rspinach and other foods containing oxalates

Your body doesn’t absorb calcium well from foods high in oxalate (oxalic acid), like spinach. Other foods that contain oxalate include rhubarb, turnip greens, and some beans. These foods contain other healthy nutrients, but they’re not considered good sources of calcium.

Wheat bran

Like beans, wheat bran contains high levels of phytates, which can prevent your body from absorbing calcium. However, unlike beans, 100% wheat bran is the only food that appears to reduce the absorption of calcium from other foods eaten at the same time. For example, when you eat milk and cereal with 100% wheat bran, your body may absorb some, but not all, of the calcium from the milk.

Alcohol causes osteoporosis

Alcohol prevents the body from absorbing bone-building minerals from the foods we eat. Drinking too much alcohol can lead to osteoporosis. Be sure to limit your alcohol consumption.

Caffeine

Coffee, tea, and soda contain caffeine, which can reduce calcium absorption and contribute to osteoporosis. Soft drinks contain high levels of phosphorus, which interferes with calcium absorption. Choose these drinks in moderation.