Osteoporosis: Foods to Eat and Avoid to Prevent the Condition

Osteoporosis: Foods to Eat and Avoid to Prevent the Condition

The osteoporosis it is a disease that weakens the bones and causes mobility problems over time. With this disease, the bones become brittle and porous.

Osteoporosis affects men and women of all races, but white and Asian women, especially older postmenopausal women, are most at risk. Medications, a healthy diet, and weight-bearing exercises can help prevent bone loss or strengthen weak bones.

The early stages of bone loss typically have no symptoms. But once osteoporosis weakens your bones, you may have signs and symptoms including the following:

  • Back pain, caused by a fractured or crushed vertebra
  • Height loss over time
  • a stooped posture
  • A bone that breaks much more easily than expected

To prevent or delay the onset of osteoporosis Frequent consumption of the following foods is recommended:

The calcium

This vital bone mineral is found in milk, cheese, green leafy vegetables, soybeans, salmon and figs.

Vitamin D

This vitamin helps calcium to be fixed in the bones. he few foods that contain vitamin D naturally are egg yolks, fatty fish such as salmon, mackerel, catfish, tuna and sardines, cod liver oil, and some mushrooms, this vitamin can be obtained from sun exposure.


Phosphorus is also a very useful element for bone growth. Most protein foods are rich in phosphorus. The ratio of calcium to phosphorous is important for it to be effective. Add meat, poultry, fish, nuts, beans, and dairy products to your diet.

vitamin k

Vitamin K not only helps with wound healing, but is also an important vitamin for optimal bone health. Vitamin K is also found in most foods. Optimal intake helps maintain calcium homeostasis, bone health, and reduced risk of fractures.

Bone fractures, particularly in the spine or hip, are the most serious complications of osteoporosis. Hip fractures are often caused by a fall and can lead to disability and even an increased risk of death within the first year after the injury.

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In some cases, a spinal fracture can occur, even if you don’t fall. The bones that make up the spine (the vertebrae) can become weak to the point of crushing, resulting in back pain, loss of height, and a stooped posture.

Source: Debate

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