Written By: Bhavyajyoti Chilukoti | Updated : October 20, 2014 7:29 PM IST
October 20 is World Osteoporosis Day
Osteoporosis is a brittle bone condition that shows no specific symptoms until late in its course. Commonly known as the silent killer, this bone condition is unnoticed until a person suffers from severe bone loss causing fractures. Although women are at an increased risk of this disease, unhealthy diet is one of the modifiable risk factor of osteoporosis. Here are few simple diet tips for people suffering from osteoporosis by our expert Deepshikha Agarwal, a Mumbai-based dietitian and sports nutritionist.
Eat calcium rich foods: One of the key risk factors of osteoporosis is deficiency of calcium in the body. Hence, people suffering from this disease are advised to include foods rich in calcium such as milk, milk products (like paneer, curd and buttermilk) and sesame seeds (til). Although, cheese is rich in calcium, it is high in calories and should be avoided.
Avoid sour food: People suffering from osteoporosis are advised to stay away from consuming foods that are sour in taste such as tamarind, lime juice, amchur and tomatoes. This is because sour foods interfere with the absorption of calcium in the body.
Eat low-calorie foods: Maintaining a healthy body weight is the key to ease symptoms of osteoporosis, which can be attained by consuming foods low in calories. Hence, people with this health complication should avoid intake of high-calorie foods and instead replace them with low-calorie stuff like fresh fruits and those rich in fibre. Here are few weight loss tips you can try!
Eat Protein rich food: Deepshikha says, Foods that are rich in protein content are good for people suffering from osteoporosis. So, include soya protein (as nugests or granules) and dals like moong dal in your diet.
Non-vegetarian platter you can try: People who love to gorge on non-vegetarian foods can include eggs and fish in their diet. In addition to being tasty and rich in nutrients, these are healthy compared to other non-vegetarian diet options. It is wise to stay away from chicken or red meat as they fall under unhealthy diet options for people with osteoporosis.
Drink loads of water: Another most important factor that people suffering from osteoporosis should keep in mind is staying hydrated. For this, every individual is recommended to consume at least 3 litres of water per day. You can also try other healthy options to stay hydrated like sipping fruit juices or soups.
Calcium supplements: Apart from these dietary changes, people suffering from osteoporosis are recommended to take calcium supplements. Deepshikha says, Many people are unaware of the fact that through diet the required amount of calcium may not be met. As vegetarian diet is low in calories, they need to take calcium supplements. Also, people should know that having supplements does not mean meal replacement and they do not cause any side-effects.
In addition to following these simple dietary changes, health check-up at least once every six months or one year is also advised. Try these tips and lead a healthy life even with osteoporosis.
Image Source: Getty images
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