How to Fight Osteoporosis by Eating Healthy

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By Amanda C. Strosahl
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Fight Osteoporosis by Eating Healthy

The National Osteoporosis Foundation estimates there are 10 million Americans with osteoporosis and another 34 million who have low bone mass, putting them at risk for developing osteoporosis.

While several factors are involved in developing osteoporosis, the disease is largely preventable by taking steps to build strong bones. Making healthy daily choices in the foods you eat will help you fight osteoporosis.

Difficulty: Moderately Easy

Instructions

Step 1

Start by Knowing Your Calcium Needs:

About 85-90% of adult bone mass is acquired by our late teens. It is therefore important to provide children and adolescents with a good foundation in building strong bones and preventing osteoporosis. Perhaps the most important building block in that foundation is calcium. Daily calcium requirements vary by age and increase until adulthood.

Daily calcium requirements by age:
Birth - 6 months: 210 milligrams
6 - 12 months: 270 milligrams
1 - 3 years: 500 milligrams
4 - 8 years: 800 milligrams
9 - 18 years: 1,300 milligrams
Adults: 1,000 - 1,300 milligrams
Step 2

Reaching Your Calcium Needs:

The easiest way to reach your daily calcium requirement is by eating dairy products. Just one cup of milk provides 300 milligrams of calcium. Eat at least three servings of dairy products each day to get a good start on your daily calcium requirements.

The body can only absorb about 500 milligrams of calcium at any given time. Do not eat your calcium-rich foods all in one meal. Instead, spread your calcium intake out over the entire day. Allow at least 4 hours between calcium-rich meals for the best calcium absorption.
Step 3

Cut Back on Meat:

Studies show that vegetarians have higher bone density and develop osteoporosis less frequently than meat eaters. Cut back on your meat intake by eating at least one vegetarian meal each week. Beans and legumes, which are good protein alternatives, offer between 30-160 milligrams of calcium per one cup serving.

Replace some of your red meat with calcium-rich varieties of fish and seafood. Shrimp and salmon are high in calcium, as well as vitamin D, which is needed for calcium absorption.

When cutting back on meat, be sure to get your required amount of protein. Protein is used by the body to build strong bones and fight osteoporosis. Diets excessively low in protein can increase your risk of developing osteoporosis. Do not go wild on the protein, as diets excessively high in protein also increase your risk for osteoporosis. The key is to eat a healthy balance.
Step 4

Eat Fresh Produce:

People who consume five or more servings of fresh produce per day have higher bone density levels than people who skimp on their fruits and vegetables. Dark green leafy vegetables, such as spinach and kale, are high in calcium. Fruits and vegetables which are naturally high in Vitamin C (citrus, tomatoes, potatoes, strawberries, etc.) increase bone density.
Step 5

Reduce Your Caffeine Intake:

Excessive intake of caffeine has been shown to lower calcium absorption in the body. Limit your caffeine intake to less than 300 milligrams per day. A single cup of coffee or two cups of tea per day has little to no negative effect on bones in people who have adequate calcium intake.

Do not consume caffeine at the same time as eating your dairy or other calcium-rich foods.
Step 6

Reduce Your Salt Intake:

People who eat diets high in salt show lower bone density levels than those who keep their salt intake to 2,300 milligrams or less per day. Calcium is lost through the kidneys when excessive amounts of salt are eaten. Reduce your salt intake by using other spices to flavor your food.
Step 7

Limit Your Use of Cola Products:

While experts are uncertain of the reason, people who drink excessive amounts of cola products score low on bone density scans. This is especially true in women. Do not drink cola products daily; save them for use as an occasional treat.