Conquer Osteoporosis Through Nutrition
Osteoporosis is a serious health concern that mainly affects women over sixty. However, adopting the right diet can be a key defense against this condition. Even if you already believe you’re eating healthily, some dietary adjustments might be necessary.
### What is Osteoporosis?
Osteoporosis occurs when bone density decreases, increasing the risk of fractures and breaks. Although it can affect both men and women, it is far more common in women over sixty. In fact, it’s estimated that over 50% of women in this age group suffer from at least a mild form of osteoporosis, leading to thousands of fractures, particularly hip fractures.
### Bad Diet Habits to Avoid
#### Too Much Salt
Cutting down on certain foods is just as important as eating the right ones to prevent osteoporosis. One major culprit is salt. While you’ve probably heard that reducing sodium can help prevent high blood pressure, many women don’t realize that too much salt can also harm their bones.
Studies indicate that women over sixty who consume a lot of salt, especially table salt, are twice as likely to develop severe osteoporosis. To lower your salt intake, avoid adding extra salt during cooking or at the table. Additionally, read food labels carefully when shopping. Processed foods like TV dinners, canned foods (especially soups), and deli meats often contain hidden sodium.
#### Missing Out on Calcium
Calcium is essential in preventing osteoporosis. Unfortunately, many women cut back on dairy to manage their weight, which reduces their calcium intake. Reducing fat is beneficial, but you don’t have to eliminate dairy. Low-fat options like skim milk and low-fat cheese are rich in calcium and can fit into a healthy, weight-conscious diet.
Dairy isn’t the only source of calcium. Foods like beans, dark leafy greens, and fortified breakfast cereals also provide plenty of calcium without affecting your diet plans.
#### Underestimating the Importance of Vitamin D
Vitamin D is vital for maintaining healthy bones at any age. Known as the “sunshine vitamin,” it is produced by the body in response to sunlight. However, people spend less time outdoors these days, leading to widespread Vitamin D deficiency.
To ensure adequate Vitamin D intake, include foods like salmon and swordfish in your diet, as they are also great sources of omega-3 fatty acids, which benefit your skin and hair. Yogurt and milk also provide some Vitamin D, but you might consider a supplement if sunlight exposure and diet aren’t enough.
By making these dietary adjustments, you can better protect yourself against osteoporosis and maintain stronger, healthier bones.
