Osteoporosis is a terrible disease, but it shouldn’t be considered normal as you’re getting older. The good news is that there is a lot you can do to protect your bone health. Even though Osteoporosis prevention should begin at an early age, you can still adopt a new lifestyle to better manage your bone health, whatever your age is.
But first, what is osteoporosis?
This disease causes small holes or weakened areas in your bones, causing pain and making it a lot easier to fracture them. Research shows that over 44 million Americans have osteoporosis.
What are the main causes?
- Sedentary lifestyle
- Excessive alcohol consumption
- Tobacco use
- Steroid use
- Emotional stress
- Nutritional deficiencies
Even though there are a lot of factors that can contribute to developing osteoporosis, today we’re going to focus on the last one: nutritional deficiencies. We’re about to show you how you can Eat with Excellence to prevent and better manage osteoporosis. Let’s dive in:
First of all, let’s take a look at what you shouldn’t eat:
Alcohol: heavy drinkers suffer from accelerated bone loss. You should limit alcohol to no more than 2 drinks a day.
Caffeine: coffee and other sodas that contain caffeine can prevent your bones from absorbing calcium – take those with moderation.
Sodium: salty foods contain a lot of sodium, which causes your body to lose calcium. Avoid eating processed and canned foods. Create the habit of reading Nutrition Fact labels – if it says the sodium represents 20% or more of the daily value, that’s too much.
Meat and Protein: don’t get us wrong, it’s important to get your dose of protein – not enough of it can also be harmful for your bones. But too much of it is bad for you, too, making your body lose calcium. You can make up for it by compensating in calcium.
Now let’s see the things you should be eating to prevent osteoporosis:
Dairy: yogurt, amasai milk, kefir and raw cheese are great sources of calcium, magnesium, vitamin K, phosphorus, and vitamin D – all of which are awesome for building strong bones.
Fish: osteoporosis can also be related to chronic inflammation. The omega-3 fats found in fish can help to reduce that inflammation.
Leafy vegetables: these are packed with vitamin K and calcium – your bones will thank you!
Alkaline foods: osteoporosis can also be related with an acidic body. Eat plenty of fruits and vegetables – that will promote an alkaline environment.
We’re sure that if you follow these simple diet rules, you’re going to be on the right track to building better, stronger bones. Here, at Excellence Assisted Living we have professional chefs that are more than prepared to cook what’s best for all our guest’s health. Should you have any questions, we’d be glad to hear from you! Get in touch or schedule a tour today!