Osteoporosis is a condition that results in a decrease in bone density and an increased risk for fractures. It affects both men and women, but is more commonly seen in women after menopause.

While genetics play a role in developing osteoporosis, diet and lifestyle also play a significant role. Here are some healthy eating tips that can help keep osteoporosis at bay.

Include Calcium-Rich Foods

Calcium is essential for building and maintaining strong bones. Foods that are high in calcium include dairy products like milk, yogurt, and cheese, leafy green vegetables like spinach and kale, and seafood like salmon and sardines.

Aim to include at least three servings of calcium-rich foods in your diet each day.

Get Enough Vitamin D

Vitamin D helps the body absorb calcium. Good sources of vitamin D include fatty fish like salmon and tuna, egg yolks, and fortified foods like milk and cereal. Your body can also produce vitamin D when your skin is exposed to sunlight.

Aim to get at least 15-20 minutes of sunlight exposure each day, or talk to your doctor about taking a vitamin D supplement if you’re not getting enough through food and sun exposure.

Eat a Balanced Diet

In addition to calcium and vitamin D, your body needs a variety of other nutrients to build and maintain strong bones.

Eating a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats can help ensure that you’re getting all of the nutrients your body needs.

Limit Caffeine and Alcohol

Excessive caffeine and alcohol intake can interfere with the body’s absorption of calcium and increase the risk of bone loss.

While it’s okay to enjoy these beverages in moderation, try to limit your intake to no more than two cups of coffee or tea per day and one alcoholic drink per day.

Avoid Smoking

Smoking can increase the risk of osteoporosis and decrease bone density. If you’re a smoker, talk to your healthcare provider about ways to quit smoking and improve your bone health.

Choose Low-Sodium Foods

Excess sodium intake can increase calcium excretion from the body and lead to bone loss. To help keep bones strong, choose low-sodium foods and limit high-sodium items like processed foods and salted snack items.

Consider Supplements

If you’re not getting enough calcium or vitamin D through diet and sun exposure, supplements may be necessary. Talk to your healthcare provider about the best supplements for your needs.

It’s important to note that while supplements can be helpful, they should not be used in place of a well-balanced diet.

Be Mindful of Medications

Some medications, including certain types of steroids and anticonvulsants, can increase the risk of bone loss.

If you’re taking any medications, talk to your healthcare provider about whether they may affect your bone health and what steps you can take to minimize the risk of osteoporosis.

Engage in Weight-Bearing Exercise

Weight-bearing exercise, such as walking, jogging, and weightlifting, can help maintain bone density and reduce the risk of osteoporosis. Aim for at least 30 minutes of weight-bearing exercise each day.

Conclusion

A well-balanced diet, along with lifestyle factors like regular exercise and avoiding smoking and excessive alcohol and caffeine intake, can help keep bones strong and reduce the risk of osteoporosis.

Be sure to talk to your healthcare provider about any specific concerns you may have about your bone health.