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By: Justin Mistry

Slowing the Effects of Osteoporosis Through Nutrition

Osteoporosis is a condition defined as a decrease in bone density. It is estimated that about 50% of women over the age of 50 will have a bone fracture related to osteoporosis. In this article, you are going to find some ways to slow the effects of osteoporosis if you are in or nearing that age range, as well as overall healthful eating tips.

“Is what my doctor told me true?”

Yes, it’s true, your bones are weakening, and you’ll probably have to take a drug or supplement for calcium. What they might not tell you though, is what to do with your diet, aside from the quick statement “Oh, and eat some high-calcium foods.”

“But, how long will I need to follow this precise drug and vague nutrition prescription for?”

Short answer: the rest of your life.

Longer answer: Osteoporosis is not something that comes and goes like a common cold. Osteoporosis is there for the long haul. Better batten down the hatches and get ready for a dietary transformation that will help you slow down the effects of osteoporosis.

“Okay… so what exactly do I need to do?”

Increase calcium, increase vitamin D, increase vitamin K, and increase magnesium. Calcium makes up the majority of your bone tissue, vitamin D and vitamin K increase the absorption and metabolism of calcium in the body, magnesium stimulates production of a bone-preserving hormone called calcitonin which is produced in the thyroid gland.

“Justin, nothing you just said makes any sense to me! I’m grocery shopping tomorrow, what should I buy?”

There are a lot of options for you. Here’s what a great meal for preserving bone density could look like:

Small bony fish – high in calcium, vitamin D, and phosphorus

Cruciferous vegetables – good source of vitamin K, calcium and vitamin C

Nuts and seeds – high in magnesium and calcium

Low-glycemic starches – for energy and a variety of other minerals

If you have any questions regarding what was discussed in this article or on a specific exercise prescription for someone with osteoporosis, please contact Justin at jmistry@centennialcollege.ca, or visit the Athletic and Wellness Centre at Progress campus to book a complimentary fitness consultation.

 

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