Diet for Osteoporosis Prevention and Osteoporosis Treatment


It is good for women to check for osteoporosis prevention diet and natural treatment ways for osteoporosis. Women who take care of their bone health and maintain them well, will be able to ward the onset this disease for a long. Here is the diet to prevent osteoporosis in women:

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1. Calcium rich diet Women should intake 1200 to 1500 mg of calcium daily, apart from what they already take in their diet. Men should take no more than 1000 to 1200 mg from all sources.
2. Vitamin C: Vitamin C builds collagen, one of the main elements for bone formation. It has been seen that women who regularly take Vitamin C supplements have strong bones. You will find bone friendly foods in citrus fruit, strawberries, tomatoes, peppers, broccoli, potatoes and cantaloupe. Apart from taking Vitamin C rich foods, also go for 200 mg of Vitamin C supplements on a daily basis.
3. Magnesium: Magnesium is an important mineral that can form a major part of osteoporosis prevention diet. Bone density has been found to be stronger in people who have abundant magnesium. This is found in leafy vegetables, nuts, whole grains, daily products, potatoes and legumes. It is also recommended for women to take a supplement that is half of the calcium that you are taking. Some points to note: Check with the doctor first about taking magnesium supplements. Read the label, because your calcium pills may already have magnesium. If you have kidney issues, do not take magnesium.
4. Vitamin K and Potassium: Vitamin K slows down bone loss and improving bone healing and fractures. The best sources of Vitamin K are leafy green vegetables, canola and olive oil. You can also get potassium in fruits like bananas, potatoes and other vegetables. People who have potassium rich foods have stronger bones. You do not need to take Vitamin K supplements as such, till the doctor tells so.
5. Vitamin D: You can get an abundance of Vitamin D from sunlight. But for senior citizens and dark skinned people, they can take Vitamin D supplements 1,000 IU daily because their bodies may not be able to create as much.
6. Eat soy foods: Soy foods have been found to be quite helpful in building strong bones and preventing osteoporosis. This is primarily due to the phytoestrogen content in them. So, you can take two servings daily of whole soy in the form of tofu or calcium fortified soy milk.
7. Avoid high protein diet: Too much protein rich foods can lead to calcium depletion. So make sure, you balance it out with lots of calcium and Vitamin rich foods mentioned above.
8. Check your salt intake: Sodium can also weaken the bones by making the calcium go out of your bone, in urine. So, cut on processed foods and limit salt intake.
9. Reduce alcohol: Heavy drinking has been found to accelerate osteoporosis and weaken bones. Due to alcohol, the body is note able to absorb calcium in the body, leading to falls. But it is fine for a woman to drink alcohol once a day for a man to drink twice.

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Apart from the osteoporosis diet, exercises and a physically active lifestyle can also be very useful in preventing osteoporosis. Check out a good osteoporosis prevention exercise
Also read about osteoarthritis treatment for women

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