Categories: Health

Bone Health and You: How to Fight Osteoporosis Effectively

May 2, 2021

Even though osteoporosis is incurable, it isn’t untreatable. Modern advances in the healthcare field, have helped us to better understand this condition. Nowadays, patients have a wide variety of options available when it comes to increasing and maintaining bone mass. In this post we take a look at what some of those options are.

Increase Calcium Intake

When it comes to increasing bone mass, calcium is the single best nutrient that can help to build and maintain strong bones. Dairy products like milk and yogurt are packed with calcium. In fact, one cup of milk/yogurt can help to provide you with 30% of your recommended intake. In the event that you’re lactose intolerant or if you simply don’t like dairy based products, some of the other calcium rich foods you can consume include:








Increase Vitamin D Intake

Even though calcium is the primary nutrient that can help to build strong bones, you need to ensure that you get an adequate amount of Vitamin D as well. This vitamin helps your body when it comes to metabolizing calcium. A vitamin D deficiency can lead to a loss of bone mass. Some of the foods that are rich in vitamin D, include:

Egg yolks



Partake in the Right Kind of Exercise

Just because you have osteoporosis, it doesn’t mean that you should stay away from the gym. In all actuality, appropriate muscle and strength training exercises can help to increase bone strength. Additionally, low-impact exercises such as walking and squats can help to maintain bone health.

Avoid Alcohol and Tobacco

It’s a well-known fact that smoking causes cancer. But, did you know that it reduces bone mass too? Alcohol has the ability to interface with the body’s balance of vitamin D and calcium. Based on the fact that they are both essential for the health of your bones, a single session of drinking alcohol can lead to an aggravation of symptoms the following day. In fact, data suggest that adolescents who drink excessively, have a higher chance of getting osteoporosis at some point in their life.

Speak to a Dietician

The foods you consume can either aggravate or alleviate symptoms. Certain foods such as high-salt foods, beans, wheat bran, carrots and coffee can actually aggravate symptoms and accelerate bone mass loss. Therefore, one of the best things you can do to fight this condition is to speak to a dietician so that they can formulate an osteoporosis-friendly diet.

Even though this condition isn’t treatable, it’s doesn’t mean that you have to live a lower quality of life. By making a few changes in your diet, partaking in low-impact exercises and ensuring that your body receives an adequate amount of nutrients, you can drastically increase your bone strength and subsequently, your overall quality of life.

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