Practical Tips to Deal With Osteoporosis

seniors working out strong bones


With the disease of osteoporosis, the bones become so fragile that they break easily. Movement is life, and therefore it is important to take action today to prevent osteoporosis.

As you already know, the key factor here is sufficient calcium intake and, even more importantly, its proper absorption. Are you making sure you get enough of this bone-healthy nutrient in your diet? Do you know which foods contain it?

Probably, many will not be able to answer these questions with a firm yes. That’s why today we’ve put together some healthy nutrition tips for you to help prevent osteoporosis.

How To Prevent Osteoporosis?

Prevention of osteoporosis is very important. After all, this will help maintain a high quality of life even in old age. Do you want to know what to do? Well, you need to think about ways to protect yourself from osteoporosis? Unfortunately, in youth, when the threat of a particular disease is only a distant prospect, we usually care little about prevention

And that is the key to health. The sooner you start taking steps to prevent osteoporosis, the more likely you are to avoid this problem in the future. In addition, it is worth studying the episodes of the disease in your family.

In case your loved ones suffered from this disease, doctors recommend starting to take certain preventive measures already at the age of 20-30 years. For example, you should add calcium-rich foods to your diet. This will help to strengthen the bones and avoid further destruction.

1. Reduce Your Salt Intake

Another step to prevent osteoporosis is to severely limit your daily salt intake. Despite the lack of conclusive evidence of the negative effects of salt on bone health, studies have shown that people with high blood pressure are more prone to bone loss.

It is important to remember that salt increases the amount of calcium that gets flushed out of the body in the urine. Over time, if you don’t take action, the bones will become more fragile. In addition to limiting salt, consider taking calcium supplements or eating more foods rich in this mineral. Consult with your doctor!

2. Say No To Alcohol

Excessive consumption of alcohol interferes with the most important nutrient for bones health, i.e., calcium. Moreover, it hinders the absorption of calcium in the body, making the bones weak. Therefore, it is no surprise that alcohol increases the risk of osteoporosis.

You can reduce the risk of osteoporosis by saying goodbye to alcoholism. For this, you would require help from a rehab center. If your addiction is severe, experts recommend getting treatment from an inpatient rehab center. So search the inpatient facility near me on your browser to find all nearby addiction centers. You can select the treatment center that fits you the best.

3. Eat More Nuts

Without a doubt, seeds and nuts are the most delicious way to prevent osteoporosis. Which nuts are most useful in this regard? Well, pistachios, peanuts, and almonds can do wonders. Just make sure they are organic and do not contain salt.

All these foods are rich in minerals that are very good for bones – phosphorus, potassium, magnesium, and, of course, calcium. It is advisable to eat them in the most natural form. This is because in stores you can find fried and salted nuts, and they are much less useful. Ideally, eat 1-2 servings a day (a few nuts). This is the perfect snack as they are tasty, satisfying, and healthy.

4. Drink Less Sugary Soft Drinks

According to a 2006 American study, drinks such as Coca-Cola are one of the risk factors for osteoporosis in adult women. This study analyzed the effect that consumption of carbonated drinks with caffeine and phosphoric acid has on bone density. Moreover, waking up dizzy and nauseous was a common problem among these people.

As a result, they found that women who drank cola every day showed a worse result compared to those who completely refused such drinks. It means you need to avoid these drinks if you want to keep your bones healthy. Besides, these drinks are also rich in sugar, which will lead to obesity.

5. Add More Dairy Products To Your Daily Diet

Without a doubt, milk tops the list of foods containing calcium and everyone knows about it. That is why you must include it in the diet of children because their bones need it. Moreover, it is not necessary to drink only milk, especially since not everyone tolerates it well.

Other dairy products, such as yogurt and cheese, are equally beneficial. Just three servings a day are enough to cover the calcium requirement of a healthy person. However, if you have lactose intolerance you must consult your doctor and look for calcium supplements.

6. A Piece Of Salmon Once A Week

Another product that will help prevent the development of osteoporosis is salmon. Of course, you have already heard about its benefits for weight loss, or as a source of omega-3 fatty acids. However, we are sure that many do not know that redfish are a source of vitamin D.

This vitamin is essential for your body to properly absorb calcium. In other words, without vitamin D, all other products are simply useless in this regard.  You can alternate salmon with other foods rich in vitamin D. For example, these include tuna, button mushrooms, and egg yolk.


According to an estimate, millions of people in the US are at high risk of low bone mass or are already suffering from osteoporosis. One of the leading causes of this problem is the deficiency of calcium in the body.

Remember that prevention is always better than cure.  You can follow the tips we mentioned in this article to strengthen and nourish your bones. These tips will not only prevent osteoporosis but would also strengthen them. So listen to our advice and be healthy.

About Theresa Duncan

Originally from Detroit, MI, Theresa has been offering health and fitness advice for the last 30 years while working as an engineer. She decided to turn her passion into a profession, and finds nothing more satisfying than helping others reach their health and fitness goals.

Leave a Reply

Your email address will not be published. Required fields are marked *