Bone Health Diets-Diets for Osteoporosis/Osteopenia

If you think of your body as a building, your bones are the framing. Without strong bones the whole thing would collapse. And that's a good analogy for what happens when we don't take good care of our bones. Over time, the body loses more and more bone, and it "collapses," in the form of bones fracturing.
  • Nutrition for Strong Bones
  • 1) Calcium
  • 2) Protein
  • 3) Vitamin D.

Bones are largely made up of a protein -- collagen -- bound together by calcium and other trace minerals). Vitamin D helps your body absorb calcium so it can do its job , building strong bones.
There are lots of ways to get plenty of calcium in your diet. Dairy products like milk, yogurt, and cottage cheese have plenty of calcium, as well as protein. Other options include:
  • Fortified juices, cereals, and oatmeal
  • Beans and legumes
  • Dark leafy greens, like broccoli
  • Salmon and sardines with bones
  • Certain nuts, such as almonds
 
  • • For vitamin D, often called the key that unlocks calcium in your body. Our bodies mostly synthesize vitamin D in response to sunlight. So, expose yourself to morning sunrays.
  • • Your diet should contain plenty of lean protein sources, such as lean meats and fish, beans, soy and cheese.
  • • Along with the dietary things, exercising or physical activity also helps to give strength to bones.
  • • Research shows that women who walk at least four hours per week reduce their risk of hip fracture by about 40%.
  • • Bone degeneration can be slowed or limited with diet, medications, lifestyle changes, and nutritional supplements.

  • Avoid YO-YO
    Even though thin women are generally more susceptible to osteoporosis or weak bones than overweight women, women who are chronic dieters may also be at increased risk of weak bones regardless of how much they weigh. Some women eat so poorly that they haven't taken in the nutrients needed to build or maintain their bone strength while dieting. Dieting by severely restricting food intake is never a good idea.

    Try the following yummy bone health recipes by Gurgaon's best nutritionist -
  • Fruity Sweet Oats Milk Porridge
  • Cottage Cheese Sandwich
     
 

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