Osteoporosis

Bones are made up of a porous matrix that contains minerals like

calcium and phosphorus, which give them strength. With time, the

bones tend to lose their mineral content, making the matrix brittle.

People with such bones are likely to experience fractures. To treat

osteoporosis, one needs to adopt healthy lifestyle habits. This

includes taking prescribed medications as directed, engaging in

weight-bearing exercises, and consuming a nutritious diet that is rich

in calcium, vitamin D, and vitamin K. Nutritiononurplate says that

these nutrients are essential for maintaining bone health.

Lets look at the Causes and Risk factors accelerating

osteoporosis

The bones get fragile and brittle with age in most people over 60

years of age are likely to be affected the most

We often come across Indian women about the age of 45 who are

prone to?osteoporosis

Reduced?vitamin D ?intake (either by sun exposure or through?

diet)makes bone porous and prone to fractures

A sedentary lifestyle with minimal or no exercise is a great concern

too

Lower levels of estrogen, especially post? menopause is the time to

focus more on gaining health for longevity

Cigarette?smoking is so common nowadays and is a great

contributor to brittle bones

Reduced testosterone levels play havoc in this condition

We all know that With fractures, there is severe?pain, loss of

mobility, and the need for prolonged nursing.

Who wants to go through this ordeal?

Nutritiononurplate brings you foods that can help control and or

prevent osteoporosis:

Yoghurt: rich in animal protein, and contains good amounts of vitamin

D, B2, calcium, phosphorus, and magnesium. It helps in maintaining

estrogen levels during menopause, thereby preventing

osteoporosis. It provides a good supply of gut bacteria, which

improves immunity too

Milk:?Similar to yoghurt, it's also rich in various minerals that are

essential for bone health. The vitamin D in it improves calcium

absorption, thereby prolonging the occurrence of osteoporosis.

Fish and?Meat:?Lean meat and fish are good sources of oils,

protein and form an essential part of the diet for preventing

osteoporosis. Sardines and salmon are ideal as the tiny fish are

rich sources of calcium. and Nutritiononurplate warns you to consume

meat in moderation though

Eggs:?These contain good amounts of natural protein, minerals,

vitamins essential for bone health. Eggs help in estrogen formation,

which has a bone-protective effect.

Cabbages ?Any form of cabbage(Cannonball Cabbage, Bok Choy,

Choy Sum, Napa Cabbage, Savoy Cabbage, January King

Cabbage, Red Cabbage) helps and is good for preventing

osteoporosis. It promotes bone metabolism and has calcium which

helps in strong bone formation.

Bananas:? its an effective food in preventing osteoporosis, it helps

improve the absorption of calcium and other essential nutrients to

ensure bones are well formed and maintain health. It also has

natural oils, potassium, and vitamins A and C in good quantity,

which is a booster

Legumes:?Beans and other legumes are rich sources of proteins

and minerals and therefore prevent the onset of

osteoporosis. Indians include them as an integral part of their diet

and eating home-cooked traditional foods is beneficial in the long

run for a lot of conditions including bone health.

Bengal gram (chole):?Another great source of various minerals,

vitamins, it is very low in calories and sugar and is great for losing

weight.

It has helped improve bone health by increasing density in many

clients in our practice and is included as a part of the diet plan post-

menopausal phase especially and we have seen the good result.

When we talk about wonder foods to be included in specific

conditions there are foods to avoid or eat in extreme

moderation, with many of these ailments including

Osteoporosis. So I have a list of foods you need to be careful about while

including in your diet regime if you have osteoporosis

High-sodium foods are an essential nutrient, but getting too much

of it can adversely affect health, including bones. The current?value

for sodium intake is no more than 2,300 milligrams per day for most

healthy adults.

One study among nearly 70,000 postmenopausal women in the

Women's Health Initiative concluded that as long as sodium intake

falls within the recommended dietary guidelines, it does not appear

to affect bone health

Red Meat-lots of study suggests that dietary fat intake may be an

independent modifiable risk factor for osteoporosis. we have found

that both a low-fat and a high-fat diet increase osteoporosis risk,

whereas a moderate-fat diet helps support healthy bone density

Red meat is particularly is high in saturated fat and omega-6

polyunsaturated fatty acids. We observed through our practise that

increased consumption of these types of fats is always associated

with a higher risk for osteoporotic fractures.

Sugar-Excessive intake of added sugar is not beneficial for any

aspect of health. Research has found an association between

sugary beverage consumption, like soda, and worsened bone

health.

Most client studies have come to the conclusion that high-sugar

diets negatively affect bone health and can promote a higher risk of

fractures, or other bone-related concerns

Keep in mind that the natural sugars found in healthy foods, like

whole fruits and vegetables, are different from added sugars. Added

sugars, like those found in?ultra-processed foods like packaged

baked goods, desserts, snack items, and sugary beverages like fruit

juices, energy drinks, soda, sweetened teas and coffees, should be

minimized.

Oxalate-rich foods are compounds found in certain plant foods that

bind to calcium as they leave the body. This can result in calcium

loss and, ultimately, poorer bone mineral density, especially if you

already have osteoporosis.

Some of the most oxalate-rich foods are leafy greens and legumes

like beans, peas, and lentils. However, these foods are also very

healthy and should'nt necessarily be eliminated from your diet.

Cooking oxalate-rich foods can significantly reduce their oxalate

content. Preparation methods like soaking, boiling, and steaming are

best for removing oxalate. Pairing oxalate-rich foods with other

calcium-rich foods can help increase the amount of calcium

absorbed at one time.

Wheat Bran - The naturally occurring sulfur in grain products like

wheat bran may increase your body's overall acidity. When the pH

balance is off, it can trigger bone loss as the body tries to regain its

balance.

Wheat bran is high in phytates, other naturally occurring plant

compounds that can inhibit calcium absorption, similar to oxalates.

Phytic acid is found in all wheat products but is especially

concentrated in wheat bran.

This doesn't mean wheat bran is bad for you to eat. It just means

you shouldnt eat it all the time, especially alongside other foods that

contain your primary sources of calcium. Soaking and boiling wheat

bran can help reduce its phytate content

PS: Oxalates and phytates are opponent nutrients because of the way

they reduce the absorption of important minerals like calcium in the

body. These plant foods that contain compounds offer numerous

health benefits, so rather than eliminating them from your diet, soak

and cook them before eating to reduce their anti-nutrient content.

Sprouting grains, nuts, and legumes can also reduce anti-nutrient

contents in them however its negligible.

Caffeine-Caffeine is a natural stimulant found in coffee beans,

chocolate, and certain teas. It's best to keep your caffeine intake to a

minimum with osteoporosis. Benefits to bones from a small amount

of caffeine is proven sometimes caffeine may interfere with bone

metabolism and potentially leach calcium from your bones

Choose decaffeinated coffee, tea, or other naturally caffeine-free

beverages, such as flavoured water, infused water, or herbal teas.

Alcohol- Its a good idea to?avoid alcohol when you have

osteoporosis because it interferes with your body's ability to rebuild

and strengthen bones properly, especially problematic with

excessive consumption.

Drinking alcohol inhibits the absorption of nutrients like calcium,

magnesium, and vitamin D that support bone health.?Alcohol may

also alter the normal function of hormones in the body involved in

keeping bones strong,( parathyroid hormone, growth hormone, and

estrogen)

Soda- human and animal research found an association between

drinking soda beverages and poorer bone mineral density. Colas

have been found to have much more significant adverse effects on

bone mineral density than other sodas. Some relevant studies have

observed a link between cola consumption and a higher risk of?? hip

fracture among postmenopausal women

Word from Nutritiononurplate

It can be overwhelming to be diagnosed with any health condition,

especially when it can interfere with your everyday life. Fortunately,

there are many ways you can support your bone health when you

have osteoporosis. Good nutrition, paired with weight-bearing

exercise and medications are among the best ways to support your

bone health in the long term.

Osteoporosis is a common condition in which bone mineral density

is reduced, increasing the risk of fractures. A diet made up of foods

that provide bone-supporting nutrients, like vitamin D, vitamin K,

calcium, and potassium, while limited added sugar, sodium,

saturated fat, alcohol, and caffeine, is some of the best ways to help

manage osteoporosis.

Hope this article has made it clear that we can prevent or

treat osteoporosis with this holistic approach as suggested

Happy reading