Monday, July 20, 2015

Food and Osteoporosis

How much do you know about Osteoporosis? Do you know that according NIAMS and the NOA
There are a lot of risk factors that can lead to bone loss and osteoporosis. Some of these things you cannot change and others you can.
Risk factors you cannot change include:
  • Gender. Because Women get osteoporosis more often than men.
  • Age. The older you are, the greater your risk of osteoporosis. However it can attack at any age.
  • Body size. Small, thin women are at greater risk. Guess I'm safe. LOL
  • Ethnicity. White and Asian women are at highest risk. 
  • Family history. Osteoporosis tends to run in families, like with most medical issues. If a family member has osteoporosis or breaks a bone, there is a greater chance that you will too.
  • NOTE:If you have a family history of osteoporosis or any form of arthritis speak with your health care provider about what you can do to prevent this disease from affecting you. Also be sure to do your research before opting for surgery, because there are implants like the Zimmer Persona Knee Replacement that have been recalled due to defects that can cause pain and require further surgery.
Other risk factors are:
  • Sex hormones. Low estrogen levels due to missing menstrual periods or to menopause can cause osteoporosis in women. After a hysterectomy. Low testosterone levels can bring on osteoporosis in men.
  • Anorexia nervosa. This eating disorder can lead to osteoporosis. Due to the depletion of vitamins.
  • Calcium and vitamin D intake. A diet low in calcium and vitamin D makes you more prone to bone loss. Calcium is found in foods other than milk.
  • Medication use. Some medicines increase the risk of osteoporosis.
  • Activity level. Lack of exercise or long-term bed rest can cause weak bones.
  • Smoking. Cigarettes are bad for bones, and the heart, and lungs, too.
  • Drinking alcohol. Too much alcohol can cause bone loss and broken bones.

A healthy diet with enough calcium and vitamin D helps make your bones strong. Many people get less than half the calcium they need. Good sources of calcium are:
  • Low-fat milk, yogurt, and cheese
  • Foods with added calcium such as orange juice, cereals, and breads.
Vitamin D is also needed for strong bones. Some people may need to take vitamin D pills. The chart on this page shows the amount of calcium and vitamin D you should get each day.

Recipes to help with a osteoporosis friendly menu:
kale hot and cold
tomatoes there are 117 recipes here on the blog with tomatoes!

Be sure to avoid salty high sodium foods. Eat as clean as possible, meaning little to no processed foods. Shop the perimeter of the store, fresh meats, produce and dairy, avoid the center aisles of boxed and canned foods.
My mom has had osteoporosis for almost as long as I can remember and my middle son has JRA - juvenile rheumatoid arthritis, both have taken the natural route. No drugs and a healthy lifestyle. Also both take all natural supplements to aid in maintaining control of the disease. However, as I mentioned before, seek advise from a health care provider in what is the correct and best treatment/prevention for you.
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  1. I'm sunk on this one, petite, white female... and let's not talk about age. I'm trying.. I eat a lot of leafy greens and tomatoes, I take a supplement with vitamin D, and I try to do weight bearing exercise. It is scary, though.

  2. I don't drink milk, have always hated it so I have to be extra careful to get my calcium from other sources. This is a great informational and helpful post, Dawn.