If proper diet and exercise are not followed, osteopenia reduces bone mass and can develop into osteoporosis. If you have been diagnosed with osteopenia, talk to a fitness professional about how to strengthen your bones without hurting yourself. Running, walking, stair running, weight lifting exercises, horse riding, weight squats, push ups and yoga are the best exercises for building bones and strengthening bones.
Each year, osteoporosis causes more than 8.9 million fractures worldwide. This results in osteoporotic fractures every three seconds. In addition, your diet may increase your risk of osteoporosis. Osteoporosis is a condition characterized by osteoporosis that affects about 10 million Americans. Fracture is a common complication of osteoporosis that can lead to health problems. However, fractures and bone loss can be gradually reduced with proper treatment. Learn more about the right foods for osteoporosis, foods to avoid osteoporosis, and how dietary adjustments can help alleviate the symptoms of osteoporosis.
Avoid foods for osteoporosis
Calcium is an essential mineral for bone health and strength, so people with osteoporosis are advised to increase their calcium intake. In addition, eggs, milk and green leafy vegetables promote bone and muscle health. However, if you want your calcium intake to be adequate, you should reduce your salt intake at the same time.
The sodium in table salt promotes the excretion of calcium from the body. Salty snacks (chips and crackers) and processed foods with salt (including canned vegetables and soups) should be avoided. Experiment with different spices instead of salt to enhance the taste of your food.
Soft drinks or Non-Alcoholic Drinks
Based on research done so far, soft drinks containing caffeine such as cola have been linked to bone loss. However, scientists are still trying to figure out why and how the use of carbonated beverages can damage bones. Some believe that the phosphorus found in soft drinks causes bones to break over time. However, others say that the phosphorus in soft drinks will not affect you.
Caffeinated and sugary soda lacks important nutrients and can be harmful to your health. Instead, drink water or milk whenever possible.
Protein is essential for overall health and strength, and meat is one of the most common sources of dietary protein in many Western countries. However, replacing some red meat with protein from dairy, nuts, or soy may help reduce the symptoms of osteoporosis. The body removes calcium from the bones and releases it into the bloodstream to deal with the addition of sulfur-containing amino acids found in meat proteins. Because people with osteoporosis need all the calcium they can get, it is recommended that you reduce your consumption of red meat and increase your intake of nuts and beans.
Caffeine reduces bone strength by removing calcium. When you take 100 mg of caffeine, you lose 6 mg of calcium from your bones. It’s not as bad as losing salt, but it’s still a concern. When a woman does not get enough calcium to start the day, caffeine becomes a problem. The good news is that reducing your caffeine intake to 300 mg per day and getting enough calcium will reduce caffeine-related harms.
Coffee is the main source of caffeine. For example, a 16 ounce cup of coffee contains 320 mg. High caffeine soft drinks can have caffeine levels of 80 mg per can or higher.
Diet for strong bones and muscles
Our daily diet can be divided into alkaline and acidic. The following foods can help prevent bone loss and increase the absorption of calcium through your bones.
- Sardines on the bone
- Low fat yogurt
- Tofu is treated with calcium salts.
- Milk (Use soy milk if you have lactose intolerance)
- Rocket cheese
- Green leaf
- Dried figs
- Kakang Pinto
- Dark blue beans
- Calcium-rich orange juice
Although these foods are rich in calcium, the body needs vitamin D to absorb them. Sunlight and vitamin-rich foods can provide adequate amounts of vitamin D. To help your body make vitamin D, spend 10 minutes in the sun exposing most parts of your skin, preferably early in the morning. Attending outdoor events can help. Eat foods rich in vitamin D to avoid vitamin D deficiency in winter. You should include cheese, egg yolks, orange juice and whole grains rich in vitamin D in your diet.
Osteopenia reduces bone mass, which can lead to osteoporosis if proper diet and exercise are not followed. If you have been diagnosed with osteopenia, talk to a fitness professional about how to strengthen your bones without hurting yourself. Running, walking, stair running, weight lifting, horse riding, squats with weights, push ups and yoga are the best exercises to increase bone volume and strengthen bones.