Osteoporosis Prevention Diet? EEK! One more thing to worry about? Sounds like more bad news but it’s not. True, our bodies can lose up to 40% of their bone mass in the 10 years following menopause. And true, if we don’t do something we could easily end up with osteoporosis. But also true, the fix for this is both easy and delicious.
It’s important to get enough calcium, Vitamin D in your bone healthy diet. As we age bodies become less efficient at absorbing these nutrients.
Here are some recommendations.
If you’re 50 or over you should make sure you’re getting a total calcium intake of at least
1200 milligrams daily and a Vitamin D intake of at least 800 to 1000 units daily.
Osteoporosis Prevention Diet
Here are some sources of dietary calcium:
- Dairy Products including milk, yogurt and cheese
- Nuts such as almonds and various green vegetables such as broccoli
- Fish with bones such as sardines, and mackerel and calcium fortified juices and cereals.
So, yogurt with fruit, almonds and maybe even a little cereal sounds like lunch. So does a salad with sardines, and a little raw broccoli. How about a nice piece of fish with a smaller salad. You might try some cheese and fruit with a glass of fruit juice. OK, wine. You get the idea. Get your calcium from food and you don’t have to take supplements. But if you do, most people have a better time digesting calcium citrate than calcium carbonate, but they both work fine.
Sources of Vitamin D include:
- Fatty fishes such as salmon and mackerel and Vitamin D enriched milk, juices and cereals.
- Although your skin can make vitamin D when exposed to sunlight, sun block prevents vitamin D production.
By now you’re making up your own healthy bones recipes so I don’t have to suggest a Salmon, mackerel, milk, fruit juice and cereal smoothie do I?
But if you’re like most people and wear sun block and don’t get enough D in your diet you’ll need to take a supplement to get your 800-1000 units of Vitamin D.
MORE Osteoporosis Prevention Diet DO’s
Research suggests nutrients such as magnesium, potassium, Vitamins A, K & C found in certain veggies and fruits may help foster better bones. It is recommended to eat about 12 ounces of fruit and 16 ounces of veggies daily.
Here is a list for your concoctions:
- Magnesium include: Raisins, potatoes, sweet potatoes, plaintains, squash, artichokes, beet and collard greens.
- Potassium include: Oranges, orange juice, bananas, prunes, papaya, avocados and tomatoes.
- Vitamin A: Mangoes, cantaloupe, carrots, sweet potatoes and spinach
- Vitamin K: Spinach, brussels sprouts, cabbage, kale, collard, turnip and mustard greens.
- Vitamin C: Oranges, pineapples, payayas, grapefruits, lemons, strawberries, red raspberries
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Osteoporosis Prevention Diet NO’S
One bit of bad news is too much alcohol or caffeine can add to bone loss; and soft drinks particularly colas that have both caffeine and phosphorous (bad for your bones) may be a double whammy.
So that’s my quickie eating for your bones report. Don’t try that smoothie; it’s nasty.
Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:
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Semaglutide is prescription drug injection that was developed under the brand name Ozempic to help people with Type 2 diabetes regulate their blood sugar levels. It belongs to a class of drugs called glucagon-like peptide-1 analogs, or GLP-1s. Besides helping the pancreas make insulin, it alters your metabolism and curbs your appetite. People on it lost a significant amount of weight. So weight management doctors started prescribing it for weight loss. 
The Mediterranean-style diet is a perfect fit. It’s easy to stay on because it offers a variety of delicious natural foods that are readily available. Personal tweaking is essential to an effective weight management program. Eating more protein, getting more fiber and drinking more water is a good starting point. Protein builds and maintains muscle, so make it a priority. 20 to 40 grams at each meal is ideal.
Mirabai Holland is CEO of NuVue LLC. She is a certified health coach, exercise physiologist and wellness consultant for Manatee County government employees and has a private practice. She
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