Osteoporosis is the thinning of bone tissue and loss of bone density over time. Osteoporosis occurs when the body fails to form enough new bone, when too much old bone is reabsorbed by the body, or both.
Calcium and phosphate are two minerals that are essential for normal bone formation. Throughout youth, your body uses these minerals to produce bones. If you do not get enough calcium, or if your body does not absorb enough calcium from the diet, bone production and bone tissues may suffer.
The leading causes of osteoporosis are a drop in estrogen in women at the time of menopause and a drop in testosterone in men. Women over age 50 and men over age 70 have a higher risk for osteoporosis.
Other causes include:
· Chronic rheumatoid arthritis, chronic kidney disease, eating disorders
· Taking corticosteroid medications (prednisone, methylprednisolone) every day for more than 3 months, or taking some antiseizure drugs
· Vitamin D deficiency
· Absence of menstrual periods (amenorrhea) for long periods of time
· Drinking a large amount of alcohol
· Family history of osteoporosis
· Low body weight
· Too little calcium in the dietNutrition
Alkaline diet rich in vegetables and fruit (vegetarian diet associated with lower risk of Osteoporosis)
Encourage rich calcium diet: broccoli, kale, collard greens, mustard greens, squash, chickpea etc
Healthy oils rich in omega 3- Flax Oil is good for salads
Fish, eggs, beans and fermented soy, tofu as other protein sources is recommended. Foods to avoid are:
Reduce saturated fat from animals in your diet and avoid fried foods.
Avoid all milk and other dairy produce. You may be alright with goats or sheep’s yogurt.
Simple and refined carbohydrates.
Avoid the nightshade family of vegetables (peppers, aubergine or eggplant, tomatoes and white potatoes – also tobacco). The solanine found in these foods can cause pain in the muscles to susceptible people.
Avoid table salt
Eliminate soft drink, alcohol and smoking
Tips for getting your calcium from non-dairy sources
- Greens, herbs and spices can easily be added to soups, casseroles, or stir-fries. Greens that are especially good are: kale, collard greens, and parsley. Also good: turnip greens, dandelion greens, mustard greens, beet greens, broccoli, and cabbage. Spice up these and other dishes with garlic, basil, thyme, oregano, and rosemary to add more nutrients.
- Eat dark green leafy salads with your meals. Try romaine hearts, arugula, butter lettuce, watercress, or red leaf lettuce (avoid iceberg lettuce as it has very little nutrient value). You can also add herbs to the salads or the dressings for flavor and nutrients – dill and basil taste especially good in salads.
- Add extra servings of veggies to your meals, i.e. asparagus, fresh green peas, broccoli, cabbage, okra, bok choy.
- Top salads or make a sandwich with canned fish or crustaceans with bones, such as sardines, pink salmon, and shrimp.
- Use beans/legumes as part of your meals. They are wonderful in stews, chili, soup, or as the protein part of a meal. Kinds to try: tofu, tempeh, black-eyed peas, black beans, and other dried beans. You can also snack on edamame.
- Start your day with oats. Steel cut oats or rolled oats make a wonderfully comforting and filling breakfast. For an added punch include cinnamon
- Snack on nuts and seeds such as almonds and sesame seeds. You can also add these to your morning oatmeal.
- Drink tea. Try green tea, which you can substitute for coffee, as well as herbal teas and infusions, such as oat straw, nettle, and red clover.
- Order or prepare sandwiches on whole grain wheat bread.
TrueBasic for Men / Women
- Bone Formula containing: Calcium, Magnesium, Phosphorus, Vitamin D, Vitamin K and Trace minerals
- Fish oil- 1-2 grams EPA/DHA
can reduce the likelihood of bone fractures in people with osteoporosis. Some of the recommended exercises include:
· Weight-bearing exercises -- walking, jogging, playing tennis, dancing
· Resistance exercises -- free weights, weight machines, stretch bands
· Balance exercises -- tai chi, yoga
· Riding a stationary bicycle
· Using rowing machines
· Sunshine= vitamin D
Avoid any exercise that presents a risk of falling, or high-impact exercises that may cause fractures.