Osteoporosis Prevention

Osteoporosis Prevention

Although your chance of developing osteoporosis is affected by some factors you cannot control, such as heredity, gender and age, your diet and lifestyle also have an effect on your bone health.

Eat fresh, whole foods

Keep in mind that the best way to stay healthy and help prevent osteoporosis, is to eat a variety of fresh whole foods from all of the food groups on a daily basis. However, there are some specific types of foods that you can include in your diet to help keep your bones healthy.

Here is a list of foods that you can include in your diet to help keep your bones healthy.

Click here for a printable copy of this list.

Foods for Bone Health

Colorful fruits and vegetables provide vitamins and minerals

Dark leafy greens
Winter Squash
Sweet potatoes
Red and Green Bell Peppers
Brussels Sprouts

Calcium-rich foods--dairy and non-dairy

Low-fat or Non-fat Yogurt
Low-fat or Non-fat Milk
Low-fat or Non-fat cheese
Chia Seed
Salmon (canned with bones)
Orange juice fortified with calcium

Magnesium- rich foods

Pinto beans
Sunflower seeds

Eat this, not that

This is a list of foods that you can eat to help strengthen your bones, but conversely, there are some foods you can limit to keep your bones healthy. These include foods containing caffeine, sodium and excessive amounts of protein, all of which are associated with the loss of calcium from your bones.

Make your bones work for you

In addition to these dietary changes you can make to help keep your bones healthy, weight-bearing exercise has also been shown to help strengthen bones. This may include lifting weights, walking, tennis, stair climbing or any exercise that forces your bones to bear weight—either your body weight or outside weights.

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