Osteoporosis

Strengthen bones with foods high in calcium, vitamin D; calcium supplements increase risk of heart attack, dementia

Recommended For

Bone density, Osteoarthritis, Osteopenia, Osteoporosis, Pre-osteoporosis.

Diet Goals

Nutrients from food to strengthen bones

  • Get adequate daily calcium from food
  • Eat foods high in vitamin D to help your body absorb calcium
  • Limit caffeine and carbonated drinks that leach calcium
Bone strength is about more than calcium; many specific vitamins and minerals are essential for optimal bone health & preventing osteoporosis

Food Recommendations

Foods to Eat

Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk
Veggies, Leafy greens: Lettuce, kale, spinach, romaine, arugula
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice

Foods to Avoid

High carbs: White foods: Rice, potatoes, pasta, bread, crackers
Trans fats: Fried foods, cakes, cookies, pies, frozen pizza
Alcohol: Beer, wine, liquor, canned alcohol drinks
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes
Excess caffeine: Coffee, tea, energy drinks, soda, chocolate

Diet Rules

Additional Information

Research

Calcium is important part of bone health which relies on a variety of essential nutrients; need vitamin D for your body to absorb calcium; ensure adequate magnesium.
Studies show calcium supplements increase the risk of heart attack and dementia; excess calcium settles in arteries instead of bones and forms plaque.
Smoking increases lifetime risk of developing a hip fracture by 31% in women, 40% in men. Benefit can be observed 10 yrs after quitting.

Caveats

About 90% of bone mass is acquired by age 18-20; build good nutritional habits & strong bone health when young.
Many nutrients important to bone health; adequate daily calcium can slow bone loss and lower risk of fracture; food is safest source.
Calcium, vitamin D, protein good for bone strengthening; weight bearing exercise, avoid alcohol, smoking.
Mediterranean plant based diet could reduce bone loss in people with osteoporosis; higher fruit and vegetable intake associated with greater bone density.

References

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Food and Your Bones — Osteoporosis Nutrition Guidelines. (2023). Bone Health & Osteoporosis Foundation. https://www.bonehealthandosteoporosis.org/patients/treatment/nutrition/
Brody, B. (2018). Could a Mediterranean Diet Prevent Osteoporosis? What a New Study Shows. CreakyJoints. https://creakyjoints.org/diet-exercise/mediterranean-diet-osteoporosis/
Carbone, L., Johnson, K., Huang, Y., Pettinger, M., Thomas, F., Cauley, J., Crandall, C., Tinker, L., LeBoff, M., Wactawski-Wende, J., Bethel, M., Li, W., & Prentice, R. (2016). Sodium Intake and Osteoporosis. Findings From the Women’s Health Initiative. NIH, National Library of Medicine, The Journal of Clinical Endocrinology & Metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4880174/
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Donohue ACNP MPH ONP CCD, P. (2020). Rheumatoid Arthritis, Bone Health and Osteoporosis: What You Need to Know. Hospital for Special Surgery. https://www.hss.edu/conditions_rheumatoid-arthritis-bone-health-osteoporosis-what-you-need-know.asp
Ghosh, N. (2017). Risk of Disability in Underweight Persons with or at Increased Risk of Knee Osteoarthritis. American College of Rheumatology, Meeting Abstracts. https://acrabstracts.org/abstract/risk-of-disability-in-underweight-persons-with-or-at-increased-risk-of-knee-osteoarthritis/
Ways To Prevent Or Reverse Osteoporosis. (2022). Health Prep. https://healthprep.com/articles/conditions/10-ways-to-prevent-or-reverse-osteoporosis/
Hsu, E. (2020). Plant-based diets and bone health: sorting through the evidence. Current Opinion in Endocrinology, Diabetes,. https://pubmed.ncbi.nlm.nih.gov/32618637/
NUTRITION. (2023). International Osteoporosis Foundation. https://www.osteoporosis.foundation/health-professionals/prevention/nutrition
Muñoz-Garach, A., García-Fontana, B., & Muñoz-Torres, M. (2020). Nutrients and Dietary Patterns Related to Osteoporosis. PMID: 32635394; PMCID: PMC7400143. doi:%2010.3390/nu12071986
What Breast Cancer Survivors Need To Know About Osteoporosis. (n.d.). NIH Osteoporosis. https://www.bones.nih.gov/health-info/bone/osteoporosis/conditions-behaviors/osteoporosis-breast-cancer
Palmer RD, S. (2013). Bone Health and Diet. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/021313p44.shtml
Pentyala, S., Rahman, A., & Mysore, P. (n.d.). Osteoporosis associated with Pregnancy. Archives of Medicine. https://www.archivesofmedicine.com/medicine/osteoporosis-associated-with-pregnancy.php?aid=6490
Reeves MD, M. (2022). Want to decrease your chances for chronic disease? Researchers found that a vegetarian diet does just that. Loma Linda University Health. https://lipidworld.biomedcentral.com/articles/10.1186/s12944-019-0972-0#citeas
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