Preventing Osteoporosis

Preventing Osteoporosis

Although your risk for developing osteoporosis is affected by several factors you can't control--including heredity, gender and age--your diet and lifestyle also have an effect on your bone health.

Whole foods are best

Although, the best way for staying healthy and preventing health problems, including osteoporosis, is to eat a variety of fresh whole foods from all of the food groups on a daily basis, there are some specific types of foods that you can include in your diet to help keep your bones strong.

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 that Help Keep Bones Healthy

Colorful fruits and vegetables provide vitamins and minerals

  • Oranges
  • Bananas
  • Cantaloupe
  • Dark leafy greens
  • Winter Squash
  • Carrots
  • Sweet potatoes
  • Red and Green Bell Peppers
  • Brussels Sprouts
  • Asparagus

Foods rich in calcium-- both dairy and non-dairy

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

Magnesium-rich foods

  • Lentils
  • Sunflower seeds
  • Flaxseed
  • Cashews
  • Pinto beans
  • Broccoli
  • Almonds
  • Tofu

Limit these foods

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

Work those bones!

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 weight-lifting, walking, tennis, stair climbing and any activity that forces your bones to bear weight—either your body weight or outside weights.

Click here to go from Preventing Osteoporosis Foods List to Healthy Eating support home page.

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