Foods for Bone Health: Osteoporosis Prevention

When it comes to preventative health, one of the most effective tools you have is managing your diet. In addition to a maintaining regular exercise routine, developing a healthy meal plan is essential for preventing some of the most debilitating health conditions, including osteoporosis.

Osteoporosis, the thinning of the bones caused by a decrease in bone mass, plagues men and women of many cultural backgrounds. However, women, specifically those entering menopause, are more likely to suffer from this affliction. Preventing osteoporosis with diet and exercise is key to avoiding many painful and limiting injuries. While there is no guaranteed way to prevent developing this bone condition, incorporating several foods into your daily meal routine can help lessen your chances of suffering from osteoporosis.

Preventing osteoporosis is one way to decrease your chances of suffering from an orthopaedic injury. Keeping your bones healthy and strong is not only a great way to avoid injury but is also helpful in healing quickly if you do experience a bone injury. From foot and ankle injuries to shoulder and elbow issues, your bone health is key for getting back to your normal lifestyle.

The main dietary defenses for preventing osteoporosis include: Calcium, Potassium, Magnesium, Vitamin C, Vitamin K, and Vitamin D.

Foods for bone health:

  • Salmon
  • Tuna
  • Sardines
  • Low-fat or non-fat yogurt
  • Low-fat or non-fat milk
  • Kale
  • Collard greens
  • Brussel sprouts
  • Spinach
  • Oranges
  • Raisins
  • Artichokes
  • Tomatoes
  • Okra
  • Papaya
  • Pineapple
  • Potatoes
  • Sweet potatoes
  • Bananas
  • Egg yolks

Beyond adding healthy foods to your diet, it is important to also avoid certain elements for osteoporosis prevention. Try to minimize salt and caffeine as much as possible to avoid loss of bone mass.

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