Osteoporosis – 15 Foods to Improve Bone Health

Osteoporosis causes bones to become brittle and delicate, so fragile that a crash or even minor pressures such as leaning over or coughing may produce a fracture. Osteoporosis related fractures very often happen in the hip, wrist, or spine.

Bone is a tissue that is continually breaking down and being substituted. Osteoporosis means that new bone formation is not balancing the deterioration of old bone. 

Symptoms of Osteoporosis

The initial stages of osteoporosis do not cause any alarm signs or symptoms. People with osteoporosis mostly don’t know they have the disease until they have a fracture.

      1.Receding gums 

      2.Depleted Grip Power 

      3.Poor and delicate Nails

      4.Loss of height over time

      5.A bone which fractures easier than expected

      6.Lower back pain

Causes of Osteoporosis

Researchers explain the progression of osteoporosis, often without recognizing the precise cause as to why it occurs. The bones are made of the tissue that develops and lives. The inner of a healthy bone resembles a sponge. This region is known as the trabecular bone. A thick outer shell wraps over the spongy bone. The hard shell is known as cortical bone.

As osteoporosis develops, the “holes” grow bigger and much more frequent in the “sponge,” which undermines the bone’s interior. Bones are supporting the body and preserving major organs. Calcium and other minerals are stored in bones too. It starts to break down when the body requires calcium and reconstructs the bone. This method, called bone remodeling, provides the body with the calcium required while making the bones healthy.

You usually build more bone up to about the age of 30, before you lose. Bone breakdown happens more rapidly after age 35 than bone accumulation, which causes a progressive loss of bone mass. If you have osteoporosis, a greater risk of loss of bone mass. The process of bone breakdown happens faster after menopause.

Osteoporosis is said to affect people at an advanced age, but the reality is that even from a young age, injury to the bones will begin. Therefore it is necessary to take special care of the health of the bones.

1.Diary for Strong Bones

Calcium is a must for bone health, and milk, as well as its products, are perhaps the most enhanced calcium foods. Calcium deficiency in our body can lead to numerous illnesses like osteoporosis. One must have a fair share of milk. Included with your diet chocolate, yogurt, skimmed milk powder, and paneer. The concentration of calcium and protein in the milk will strengthen the bones and make them stronger.

2.Nuts 

One other way of preventing osteoporosis from progressing is by consuming a handful of nuts each day. Since they are filled with vital minerals such as calcium, magnesium, phosphorus, and manganese, you can even have walnuts, cashews, almonds, pistachios, and apricots.

3.Vegetables

Consuming vegetables like cauliflower, beetroot, and cabbage is perfect for healthy bones. Not only do they support the bones but they also provide minerals and vitamins that the body needs.

4.Finger Millet

Having ragi in your regular diet will aid with calcium release to bones. Ragi has a calcium content of 344 mg per 100 gms. Consuming ragi also helps to increase bone health.

5.Dates and bones

For bone health, you should eat dates that are enriched with calcium, copper, and manganese. Since all of these nutrients play a crucial role in your well-being, they also boost bone density.

6.Fruits

Consume pineapples, strawberries, apples, oranges, guavas, and bananas. These fruits are packed with vitamin C, and this, in turn, would make your bones stronger.

7.Green Leafy vegetables

Amongst other fresh veggies, dark green leafy veggies help bone health. They offer calcium and strengthen the bones. you should consume mustard greens, turnips, and Fenugreek as well.

8.Pulses

The pulses are calcium-rich. 100 gms of black gram dal, for example, include 200 gm of calcium. And you can also take soybean, lima beans, lentils, and horse gram to meet your everyday calcium and vital nutrients needs.

9.Eggs

Eggs are a rich source of protein and nutrients, including vitamin D. Vitamin D intake is helpful to bone health. So, include eggs in your diet and make the bones strong and healthy.

10.Omega 3 fatty acids

Omega 3 fatty acids are found in various seeds like pumpkin, flaxseeds as well as fish. Not only can they avoid such severe diseases such as osteoporosis and rheumatoid arthritis, but they also improve bone density.

11.Sunshine Vitamin

Vitamin D deficiency is observed in many women. The lack of vitamin D will affect the health of the bone and sun exposure is one of the easiest ways to get vitamin D. It should be remembered that early morning sun rays and walking are advised during the evening period as the rays aren’t harmful at that period.

12.Pursuing Fitness 

Following a fitness routine is an excellent way of treating several health problems. Whether that’s yoga or visiting a gym or focusing on a quick stroll, remaining healthy is the key to a life without illness. This will help you build stronger bones and a healthier lifestyle.

13.Calcium for Bones

Calcium-rich foods like tofu products, soy drinks, and orange juice are perfect for maintaining a healthy body. Add these foods to your meal to make your bones healthier and stronger.

14.Supplementary Calcium 

If you are dependent on calcium supplements, be certain to get recommendations from a doctor. These supplements will relieve the calcium deficiency and provide bone strength. Because women are always at greater risk of osteoporosis, several doctors advise getting calcium supplements, notably after having reached menopause. Older women are far more likely to use calcium supplements just because of that. If the recommended amount is not obtained thru your diet, supplementation may help bridge the gap.

15.Fish

Fish like mackerel, salmon, sardines, and tuna offer a significant quantity of calcium as well as other essential minerals. One research indicates that small bonefish can be a major source of Calcium in human nutrition.

Osteoporosis has an impact on men and women of every race. Medicines, a balanced diet, and exercise can help avoid bone loss or reinforce somewhat weak bones. 

Are you concerned about your bone health connect to our specialists to know more?