Osteoporosis is a chronic disease that can lead to weakened and fragile bones. It often affects women after menopause and men over 50 years old, but it can also begin in young people who smoke, are inactive, or have poor eating habits for extended periods or due to genetics. To manage osteoporosis effectively, a balanced diet is crucial in addition to prescribed medication.
It’s essential to limit the consumption of foods that can lead to calcium loss and worsen osteoporosis. Red meat, such as beef, pork, sheep, and goat, is rich in protein but can promote calcium loss from the bones due to acid radicals produced during metabolism. Therefore, limiting red meat intake to no more than 70g per day or 500g per week is recommended for those with osteoporosis.
Foods high in oxalates and phytates like tomatoes, spinach, eggplant, potatoes, beans, and nuts can hinder calcium absorption by forming chemical reactions in the body. Salt should also be consumed in moderation as it can increase urine excretion of calcium and worsen bone density loss. Similarly, caffeine consumption should be limited since it increases urinary excretion of calcium and potassium.
Regular exercise is critical for managing osteoporosis since it strengthens muscles and bones while promoting bone density growth. Additionally, avoiding alcohol and stimulants like nicotine is essential since they hinder bone growth and increase the risk of fractures. Seeking advice from a nutritionist is also vital since natural essences like eggshell membrane extract, collagen, chondroitin sulfate, turmeric root extract can support joint health and alleviate pain associated with osteoarthritis.
In conclusion, managing osteoporosis requires a combination of a balanced diet that supports bone health; healthy lifestyle habits that promote strength; appropriate medical treatment; regular exercise; avoiding harmful substances like alcohol; seeking advice from a nutritionist about natural supplements that support joint health; limiting salt intake; consuming caffeine in moderation; limiting red meat intake; avoiding foods high in oxalates and phytates; staying away from cigarette smoke.
