Foods To Consume And To Avoid When Diagnosed With Osteoporosis

Left: normal bone, right: osteoporotic bone

In plain terms, osteoporosis means porous bones. In

this disease state the density and quality of the bones decrease, increasing the risk for bone fractures. Our bones get broken down and rebuilt throughout our lifetime. When a person has osteoporosis their bones are broken down at a faster rate outpacing the growth of new bones. Approximately 10 million Americans have osteoporosis and another 44 million have low bone density. One in two women and up to one in four men will break a bone in their lifetime due to osteoporosis. Diet is a key component to manage this disease. Let’s take a look at the nutrients and foods that are extremely important to consume.

Calcium

It is a mineral that builds bones and keeps them

healthy. Our bodies cannot produce calcium; therefore, we must get all of it from food. When we don’t consume enough calcium in the body it gets taken from the bones. People need 1000-1200 mg (depending on the age and gender) of daily calcium. Foods rich in calcium are: dairy products, fish with bones, nuts, some leafy green vegetables, and fortified cereals and milk alternatives.

Vitamin D

This vitamin is necessary for the development and maintenance of bone. It is needed to

assist calcium absorption from food in the intestine, and for ensuring the correct renewal and mineralization of bone tissue. There are two types of vitamin D. Vitamin D3

(cholecalciferol) is made in the skin from the sun, the process is shown below.

Vitamin D2 (ergocalciferol) is another form of vitamin D that comes from dietary sources. Typically, our skin does not produce enough vitamin D; therefore, it becomes extremely important to consume it from food especially in the case of osteoporosis. It is recommended that people consume 400 - 1000 IU per day (1000 and up may be needed with age over 50 and osteoporosis).

Vitamin D is found in very few foods such as :

fatty fish like salmon, mackerel, and tuna. It may be present in mushrooms if they were treated with special light. Vitamin D is added to milk and other dairy products, orange juice, soy milk, and fortified

cereals. It is often difficult to get enough vitamin D

in your diet. Consult with your doctor to determine if supplements are needed.

More Examples of “Good for the Bones” Food

• Beans contain calcium, magnesium, fiber, and other nutrients that are good for bones

• Fruits and vegetables are full of all kinds of nutrients that are good for bone health

• Protein foods such as lean meats, dairy products, and nuts. It is important to get the right amount of protein when diagnosed with osteoporosis. Too much protein may cause the body to lose calcium.

What To Avoid

Salt -Once again enters the discussion. Eating foods that have a large amount of salt causes your

body to lose calcium by excreting it through the kidneys and can lead to bone loss. In the case of osteoporosis, calcium needs to stay in the bones to prevent further breakdown of bones. It is a good

idea to consume 2300 mg or less of sodium.

Avoid or limit foods that have ≥20% of the Daily Value of sodium on the Nutrition Label. Some examples of these are: deli meats, canned soups, frozen meals, takeout food (often does not have nutrition labels), and salted nuts.

Limit caffeine to 2 no more than 3 cups a day. Caffeine is a diuretic that causes the loss of water and calcium. Caffeine is found in: coffee, tea, and soda.

Alcohol - The most effective strategy for alcohol-induced bone loss is abstinence. Moderate alcohol consumption is defined as having up to 1 drink per day for women and up to 2 drinks per day for men. Excessive alcohol interferes with the calcium in the bones. Calcium balance may be further disrupted by alcohol’s ability to interfere with the production of vitamin D.

As stated in my previous posts, the information provided here and in previous posts is to help you manage your medical condition. Consult with your doctor and dietitian to help you create a diet plan that works best for you and will be most beneficial for your health. Stay tuned with me tomorrow where we will be discussing diet and kidney failure.