Written By: Bhavyajyoti Chilukoti | Updated : October 21, 2016 10:41 AM IST
Our lifestyle habits, especially our diet pattern is one of the key risk factors for osteoporosis. Most people tend to lose out on healthy eating during the growing years, which then causes lack of calcium and decreased bone density leading to weak bones as your turn 40. And as the bone-building slows down and the wear and tear increases with age, the conditions silently progresses into osteoporosis, without any signs until a fracture occurs. Here are 3 symptoms of osteoporosis. Hence, it is important to keep in mind what you are eating, says our expert Dr Anil Raheja, Senior Consultant Orthopaedic Surgery, Apollo Spectra Hospitals, Delhi.
Although a bone healthy diet may not help rebuild the bones if you are suffering from age-related bone loss, it might slow down the wear and tear process. Dr Raheja shares few diet tips to improve bone health and prevent osteoporosis.
1. Include magnesium and potassium-rich foods in diet: Did you know that minerals like magnesium and potassium help to build up calcium stores? Potassium is not known for aiding bone health, but the mineral helps nerves and muscles communicate and also help cells remove waste. Magnesium is required for structural development of bone and also plays a vital role in the bone homeostasis by regulating the concentration of parathyroid hormone, an active form of vitamin D. To meet your daily dose of magnesium increase the intake of spinach, beetroot, bhindi, green leafy vegetables, tomato, potato, sweet potato, raisins and nuts such as almonds and walnuts. To load up on potassium, eat foods like sweet potatoes, white potatoes (with the skin on), yoghurt and bananas. Here's more on 9 superfoods for fighting osteoporosis.
2. Consume less caffeine and alcohol: Not many people know that caffeine has high diuretic properties, which excretes high levels of calcium in the urine. And this leads to calcium deficiency, ultimately contributing to bone loss. So limit the intake of caffeinated beverages like coffee, tea and soft drinks (sodas), which decreases calcium absorption and contributes to bone loss. On the other hand, even excessive consumption of alcohol interferes with the body's ability to absorb calcium. Moreover, drinking more than two cups of coffee a day can accelerate bone loss by negatively interacting with vitamin D.
3. Up the intake of calcium and vitamin D: Calcium helps build and maintain bone whereas vitamin D aids in the absorption of calcium.
Hence, increase the intake of dairy products like low-fat milk and milk products like yoghurt and cheese, green leafy vegetables such as amaranth, drumstick leaves, palak, mustard greens and broccoli. If you are a non-vegetarian fish such as sardine and salmon can help you to maintain your daily intake of calcium. Women above 50 years of age should consume about 1,500 mg of calcium daily, which accounts to around four glasses of fortified milk. If that is not possible, calcium supplements are often prescribed for women as they grow old. Fatty fish varieties such as salmon, mackerel, tuna and sardines are rich in vitamin D. To know if a product is fortified with vitamin D, check the nutritional information on the packet before you pick one. Read more on 6 nutrients that strengthen your bones and keep osteoporosis at bay.
The earlier the prevention measures are taken, the better it is for your bones. Hence, never underestimate the significance of a healthy diet accompanied with exercise as it can help you reach the peak bone mass when you are young and promotes healthy bones as you age. You can take this quiz to know if you are at risk of suffering from osteoporosis.
Image Source: Shutterstock
