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Nutrition for Osteoporosis

Nutrition and paying attention to diet can be an important element in alleviating or avoiding conditions and ailments, including osteoporosis.  This, together with a range of natural therapies is becoming increasingly popular as a complement or alternative to traditional medical treatments.  Dieticians, nutritionists and the medical establishment are agreed that diet is crucial in enabling the body to fight infection and keep the body’s immune system functioning at its optimum.  Including the necessary vitamins and minerals in your diet is also crucial in enabling essential processes and cell growth to occur.

What is Osteoporosis?

Osteoporosis is the term used to describe the gradual deterioration of the bones, which lose their ability to regenerate and become brittle.  It is a notoriously difficult condition to diagnose, as there are often few or no symptoms. The first sign is typically after a patient breaks a bone after a fall or accident.  Women are more susceptible than men to the condition, which is thought to result from reduced levels of hormones in the blood after the onset of the menopause. Follow these simple guidelines to greatly reduce the risk of developing osteoporosis:

  • Include calcium in your daily diet
  • Exercise regularly
  • Limit your alcohol intake
  • Limit your caffeine intake
  • Avoid foods high in salt
  • If you smoke, quit

What is Nutrition?

Nutrition is essentially paying attention to your diet and the type of foods that you consume on a regular basis. This is typically referred to as a balanced diet, and includes selected portions of certain food groups, while limiting or avoiding others.  Foods to include in your diet include fresh fruit and vegetables, wholegrain cereals and breads, pulses, lean meats, dairy and plenty of fluids - especially water. Foods to avoid or limit in your diet include refined sugars, sodium, alcohol and saturated fats.

How Can Nutrition Help Osteoporosis?

Diet and exercise are two of the primary treatments for osteoporosis sufferers. In terms of diet, dairy products are a primary source of calcium, which is needed for strong bones.  The following foods groups contain calcium, and should be included in your daily diet:

  • Dairy products such as milk, cheese, yoghurt
  • Calcium enriched or firm soy; and
  • Certain fish species  
  • Conventional treatment options for osteoporosis include dietary supplements, exercise and hormone replacement therapy (HRT); amongst others.

Find out about other effective natural osteoporosis treatments.



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