Osteoporosis is a disease of the bone. When you’re suffering under this condition, you either have weak bones, or you’re not making enough bones. People with osteoporosis tend to break their bones easily. They can fracture their bones because of a minor accident. Some people can even break their bones when they sneeze because their bones are too weak. In the United States, 53 million Americans suffer from osteoporosis or at the risk of developing it, according to the National Institute of Health.
If you have osteoporosis, you need an orthopedic, just like how a pregnant woman needs obstetric services in Provo or other cities. Your doctor will tell you that to stop the condition from worsening or halt its progression or prevent it from developing, you will need to change your diet and your lifestyle. To prevent osteoporosis, you need calcium and vitamin D. Calcium helps build bones, while vitamin D helps maintain the health of those bones.
Avoid Salty Food
According to studies, people should consume only one teaspoon of salt every day. But in America, people consume at least twice this amount. Consuming salty food will make you lose bone minerals. One study shows that postmenopausal women who have a high salt diet are more likely to have osteoporosis than those who don’t eat that much salt in a day. For every teaspoon of salt you consume in a day, you lose about 40 milligrams of calcium in the urine.
Doctors suggest that those who may suffer from osteoporosis should consume more calcium-rich food. This means that for those 50 years old, they should consume 1,000 milligrams of calcium in a day. That is equal to three eight-ounce glasses of milk every day. For older adults, the requirement is 1,200 milligrams, which means half a glass more than the requirement for 50-year-olds.
As for vitamin D, people need at least 200 international units of vitamin D a day until they reach the age of 50. Those aged 51 to 70 should take 400 international units of vitamin D in a day. As for those aged 70 and above, they need the 600 international units of vitamin D every day. Good sources of vitamin D are milk, saltwater fish, and egg yolks.
Avoid Carbonated Drinks
Many soft drinks and carbonated drinks contain phosphoric acid that increases the excretion of calcium in your urine. Although one glass or can in a day is fine, many people, particularly women, consume more than the allowed amount of carbonated drinks. Those who drink carbonated soft drinks are also more likely to avoid drinking calcium-rich orange juice, milk, and yogurt.
If you want to increase the amount of calcium and vitamin D in your body, you need to drink calcium-fortified orange juice, smoothies that are made with yogurt, bananas, and berries, and chocolate milk.
Unfortunately, coffee drinkers are prone to osteoporosis because 100 milligrams of caffeine can make you lose six milligrams of calcium. Although this isn’t much compared to salt, it’s still worth addressing, especially if you are a heavy coffee drinker. Although tea also has caffeine, studies have shown that they can even strengthen your bones even if you don’t put milk in your tea.
To wean yourself from coffee, try drinking only half a cup of coffee or decaffeinated coffee. You can also choose to go with a fat-free latte and get 450 milligrams more calcium. You also need to avoid caffeine-laden drinks.
Changing the way you eat will go a long way toward stopping your osteoporosis from getting worse or preventing its development. You should seek a doctor when you feel that you might be suffering from this bone disease. Watch out for the warning signs.