How to prevent Osteoporosis? (Diet and Habits)

Osteoporosis is a health condition in which the bone get weak , porous and very susceptible to fractures.  Common in age groups 50 and over, women are more likely to get effected by it than men.
Research has shown eating a healthy diet and maintaining healthy habits can reduce the severity of the condition and help build strong bones.

Diet and Habits to prevent Osteoporosis.

The Healthy Bone Diet

Eat Calcium Rich foods - 19yrs and over need 1000-2000 mg per day. Be careful about the dosage. Excess is bad for your heart

  • Low-fat Dairy like Organic Greek yogurt
  • Grass Fed Cow Milk and Cheese
  • Green Leafy Vegetables - Collard greens ,Kale ,Turnip greens ,Mustard greens
  • Vegetables - Okra ,Broccoli , Brussel Sprouts
  • White Beans
  • Fish rich in Omega 3s Salmon ,Tuna and Sardines
  • Flax seed 
  • Extra virgin olive oil
  • Soybeans
  • Organic Eggs
  • Almonds
  • Finger Millet(Ragi)
  • Dates
Eat foods with good source of Vitamin  C,Vitamin D, Vitamin K , Magnesium and Potassium
  •  Potassium - Bananas , Spinach , potatoes, raisins
  •  Vitamin C - Oranges ,Bell peppers ,Berries ,Pine apple
  •  Vitamin D - Fortified low sugar juices , Salmon,Tuna
  •  Vitamin K -  Green leafy greens,blueberries
  •  Magnesium - Tomatoes , Spinach , Beet greens , Sweet potatoes,Almonds,Dates,blueberries

Healthy Habits 

  • Limit Salt intake to no more than 2300mg per day
  • Limit caffeinated drinks like Coffee ,Tea and Soda
  • Avoid Carbonated soft drinks like soda
  • Stay active , get regular exercise to strengthen bones 
  • Spend some time in sun to get Vitamin D
  • Avoid sugary snacks and drinks
  • Give up smoking and alcohol
References : WebMD , NOF , NHS , Dr Oz , WHFoods
Learn More : What is Osteoporosis and its causes? , 5 natural Treatments of Osteoporosis


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