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Besides eating these bone-building foods, there are other key ways to prevent or manage osteoporosis. The first is incorporating weight-bearing exercise and strength training into your weekly routine.
As foods vary by brands and stores, the figures should only be considered estimates, with more exact figures often included on product labels. For precise details about vitamins and mineral contents, the USDA source can be used. [1] To use the tables, click on "show" or "hide" at the far right for each food category.
The diet must ensure optimal calcium intake (of at least one gram daily) and measuring vitamin D levels is recommended, and to take specific supplements if necessary. [123] Osteoporosis can affect nearly 1 in 3 women and the bone loss is the most rapid within the first 2–3 years after menopause.
Osteoporosis, osteomalacia and rickets are bone disorders linked to calcium metabolism disorders and effects of vitamin D. Renal osteodystrophy is a consequence of chronic kidney failure related to the calcium metabolism. A diet adequately rich in calcium may reduce calcium loss from bone with advancing (post-menopausal) age. [30]
Now that I have time to rest, taking care of my health can be put back to the top of my to-do list and I can do so by keeping these nutrient dense foods as a default on my grocery list.
Apples. The original source of sweetness for many of the early settlers in the United States, the sugar from an apple comes with a healthy dose of fiber.
Supplementation is generally only required when there is not enough calcium in the diet. [2] [3] By mouth they are used to treat and prevent low blood calcium, osteoporosis, and rickets. [1] By injection into a vein they are used for low blood calcium that is resulting in muscle spasms and for high blood potassium or magnesium toxicity. [2] [4]
As of 2014, The National Osteoporosis Foundation (NOF) recommends pharmaceutical treatment for osteopenic postmenopausal women and men over 50 with FRAX hip fracture probability of >3% or FRAX MOF probability >20%. [40] As of 2016, the American Association of Clinical Endocrinologists and the American College of Endocrinology agree. [41]