Simple ways to manage osteoporosis
Some osteoporosis prevention and treatments involve dietary and lifestyle choices. There are several proven ways to help reduce the effects of osteoporosis and prevent future fractures. And that's work on bone health nutrition; let's get into it.
Increase calcium in your diet
Calcium strengthens bones. Experts recommend a daily intake of 1,000 milligrams for premenopausal women and 1,200 milligrams a day for postmenopausal women. Excellent sources of calcium include:
- Dairy products.
- Leafy vegetables.
- Calcium-fortified juices, breads and cereals.
- Calcium-fortified dairy products.
Calcium Rich Food
- Yogurt made with low-fat or whole milk.
- Canned salmon and sardines (with bones).
- Kale or broccoli.
- Calcium-fortified orange juice.
- Calcium-fortified soy, almond and rice beverages.
- Breads made with calcium-fortified flour.
Get plenty of Vitamin D
You need Vitamin D to absorb calcium. Foods rich in Vitamin D include:
- Fatty fish like salmon.
- Milk fortified with Vitamin D.