Osteoporosis, also known as bone loss, is a common disease of the bones. With adequate exercise and the right diet, you can prevent and reduce the risk of developing it. The earlier you start, the better. In addition, the right diet also plays a role if you already have osteoporosis. While some foods can strengthen the bones, others tend to contribute to their deterioration. What should you not eat if you have osteoporosis, and which foods support treatment?
Osteoporosis: prevent early with calcium.
For a healthy and resistant skeleton, the mineral calcium plays a central role – this is common knowledge. What most people don’t know, however, is that this important element is only incorporated into the bones up to a certain age. After the age of 30, hardly any new calcium is stored in the skeleton. In people who eat a diet rich in calcium (lots of dairy products, nuts, mineral water), this process is already completed by the age of twenty. This shows how important early prevention is to prevent bone diseases from developing in the first place. The foundation for a robust bone structure even at an advanced age is essentially laid during childhood and adolescence. In the time thereafter, the bone mass continuously decreases. However, this process can be decisively influenced with the right diet. Osteoporosis: 11 tips for strong bones
Vitamin D supports the absorption of calcium
The supply of vitamin D is also crucial in osteoporosis. The vitamin supports the absorption of calcium into the bones. Conversely, a deficiency of vitamin D3 contributes to the breakdown of calcium from the skeleton to maintain blood calcium levels. Vitamin D is normally produced in the body under the influence of sunlight. Daily walks in the sun can help promote the formation of vitamin D. However, the ability to make vitamin D on our own decreases as we age. In addition, vitamin D3 can also be obtained from food (for example, in liver, fish, milk, mushrooms or egg yolks). However, sufficient intake from food alone is hardly possible, as the amounts contained in food are low. Therefore, appropriate dietary supplements are often prescribed for osteoporosis. However, it is controversial how effective such preparations are in preventing osteoporosis.
The right diet for osteoporosis – 7 tips.
With the help of the following tips, you will not only achieve a balanced calcium level, but also meet the needs of other important nutrients. This is important not only for the prevention of osteoporosis, but also for its treatment. In addition, also make sure that your children and grandchildren eat a diet rich in calcium to prevent the development of the disease at an early stage.
1. varied diet
In general, eat a varied diet. Give preference to natural, low-processed products. Avoid foods that are high in fat, salt or refined sugar. This will help you achieve a high nutrient (vitamins, minerals) content relative to the energy supplied. A high nutrient density reduces the risk of deficiency symptoms. In addition to calcium and vitamin D, magnesium, vitamin C, zinc, vitamin K and vitamin B6 are particularly important for healthy bones.
2. dairy products
Dairy products such as cheese or yogurt are particularly rich in calcium. At the same time, they provide the body with the vitamin D needed for its absorption. If you can’t tolerate milk, there are plenty of fallback options. Parmesan and other hard cheeses, by the way, are the frontrunners in calcium content.
3. fish
Consume fish twice a week. Because of the high vitamin D content, especially the high-fat representatives such as salmon or mackerel are recommended.
4. fruit and vegetables
Eat plenty of fruits and vegetables. Particularly suitable are broccoli, cauliflower, Brussels sprouts, watercress, Chinese cabbage and kale, since more than half of the calcium they contain is actually absorbed by our body. In addition, they provide other minerals and vitamins that also prevent osteoporosis.
5. legumes, seeds and nuts.
Legumes, seeds and the products derived from them (for example, tofu) are not only recommended for their calcium content. They also contain valuable protein, vitamins and other minerals.Many reasons, therefore, to put these foods on the menu often. Nuts, which also have a fairly high calcium content, are suitable as a snack. Cereal products and potatoes are also considered important components of a healthy diet and should therefore not be missing.
6. foods with added calcium
Calcium-enriched foods (for example, fortified orange juice or additionally fortified milk) and mineral water are a good source of calcium. Vegans or people with an intolerance to lactose or other components of milk can especially benefit.
7. phytoestrogens
Phytoestrogens appear to have an anabolic (anabolic) effect on bone metabolism, studies show. As a result, bone mass increases, and so does stability. The “plant version” of the hormone estrogen found in our bodies is found in particularly high concentrations in soy products (tofu, bean sprouts), flaxseeds, lentils and chickpeas. Since these products contain other osteoporosis-prophylactic substances, their consumption is recommended.
Exercise and sun: ideal combination
Get out in the sun moderately but regularly. This is not only good for the mind, but also boosts your own vitamin D production. It is best to combine this with a walk in the fresh air. If there are no health reasons why you shouldn’t, you can also take a longer hike with a backpack. This keeps your bones additionally on the go, strengthens the bone remodeling and thus also the calcium incorporation.
What should you not eat if you have osteoporosis?
While some foods promote bone stability, other foods or lifestyle habits can do the opposite and have a detrimental effect in osteoporosis. Below we present what can promote osteoporosis and therefore should be enjoyed in moderation at most.
1. drinks containing phosphates
Try to limit the consumption of phosphate-containing beverages (especially cola). Phosphate is in itself an important bone-building substance and need not be avoided in principle. However, if it is present in the wrong ratio to calcium, it prevents the calcium from being absorbed into the bones. Mineral water with a high sulfate content also reduces the availability of calcium.
2. salt
Salt can promote calcium excretion. The more table salt one consumes, the more calcium is excreted. Older people in particular lack the mechanisms to compensate for this. Therefore, you should limit your salt intake as much as possible if you have osteoporosis.
3. meat and sausage
Meat and sausages, just like cola, are rich in phosphate and should therefore be enjoyed only in moderation. Taken in larger quantities, animal proteins can also promote calcium excretion – but in principle, proteins are important for bone formation. Experts recommend eating no more than 300 to 600 grams of meat and sausage products per week. In particular, very fatty meat products should be avoided. It is better to completely avoid particularly salty meat products, such as cured meats.
4. caffeine
Coffee was long considered a calcium robber. Today we know that caffeine does promote calcium excretion, but three to four cups a day are fine. It is even better to drink coffee with milk to promote calcium intake.
5. phytin
High-fiber diets, that is, diets rich in fiber, have numerous health benefits. However, fiber should be consumed in reasonable amounts. This is because one disadvantage is that the phytic acid it contains binds calcium (and other minerals), preventing them from entering the circulation in the first place. Foods rich in dietary fiber with a high phytin content are, for example, whole-grain products, rice, gestes or soybeans. However, the phytin content can be reduced by heating. Moreover, if calcium intake is sufficient, experts rate the risk of phytin affecting bones as very low.
6. oxalic acid
Oxalic acid is found in vegetables such as spinach, rhubarb, beet or chard, but also in cocoa and chocolate. The acid forms a bond with calcium, preventing the mineral from being absorbed from the intestines. For this reason, people with osteoporosis should avoid foods with a lot of oxalic acid completely.Otherwise, make sure to always prepare these foods with calcium-rich foods, such as milk or cream, and at the same time make sure to consume extra calcium that day.
7. alcohol
The same applies to alcohol: larger amounts increase calcium loss and also worsen the energy balance, which in turn impairs nutrient absorption. Wine in particular also contains numerous phenolic compounds, which further reduce calcium absorption. According to experts, however, one glass of wine or beer per day does not increase the risk of osteoporosis.
8. nicotine
The effect of smoking on osteoporosis is controversial. Nicotine decreases blood flow, and calcium and other nutrients therefore reach the target organ bone only in smaller amounts. Therefore, smoking could increase the risk of osteoporosis. In any case, it is beneficial to health to avoid nicotine.
Dietary supplements for osteoporosis?
With a balanced diet and enough sun, there is really no reason to take additional nutrients in tablet form. For many people, however, it is difficult to meet their needs for calcium (for adults, about 1,000 milligrams per day for prevention and 1,200 to 1,500 milligrams for treatment of osteoporosis) and vitamin D through food alone. Especially if, for example, there is a milk allergy or lactose intolerance. If calcium and vitamin D cannot be obtained in sufficient quantities from food (or produced by the body itself), many osteoporosis sufferers turn to dietary supplements. In order to avoid the consequences of a permanent overdose, one should pay attention to the maximum amounts of certain food supplements according to the recommendations of the Federal Institute for Risk Assessment (BfR). In the case of osteoporosis, the following substances should be included in a dietary supplement at the maximum amounts specified in each case:
- Calcium: 500 milligrams (preferably as calcium citrate).
- Vitamin D: 20 micrograms
- Additionally useful is magnesium: 250 milligrams
- Possibly the mixture can be supplemented by: Vitamin A, vitamin C (maximum 250 milligrams), vitamin E, vitamin K, folic acid (maximum 200 micrograms), copper, manganese, zinc (maximum 6.5 milligrams), boron and chromium.
What affects nutrient intake?
If one consumes calcium-rich foods or calcium supplements, however, this does not yet mean that the mineral actually reaches where it can develop its effect. Thus, despite normal intake, deficiency symptoms can occur – namely in the case of increased loss, increased consumption or reduced absorption in the intestine. Bioavailability ultimately determines what proportion of a nutrient is effectively available to the body. The following table shows the factors influencing various nutrients in osteoporosis:
| Factor | Effect on bones |
|---|---|
| Vitamin D | Increases the absorption of calcium in the intestine. Improves calcium balance by influencing kidney function. |
| Vitamin K | Involved in building the bone skeleton and thus bone density. Indirectly increases the incorporation of phosphate and calcium into bone. |
| Vitamin C | Essential in the formation of connective tissue and therefore bone connective tissue. |
| Magnesium | Important in the body’s formation of vitamin D. Additionally involved in bone mineralization. |
| Fluorine, copper, manganese, zinc and boron. | Involvement in the formation of bone is suspected here. However, more precise findings are still lacking. |
| Movement | Increases bone turnover and thus the incorporation of calcium into the skeleton. |
| Light | Increases the body’s production of vitamin D. |
| Oxalic acid, phytic acid (high fiber diet), sulfate, phosphate. | Bind calcium in the digestive tract and prevent its absorption into the bloodstream. |
| High-protein diet, table salt, caffeine, alcohol. | Increase calcium loss through the kidneys. |
As the table shows, proper nutrition for osteoporosis always requires paying attention to the interaction of the various factors. 7 superfoods for seniors
