Surviving the Holidays With Osteoporosis
As you are getting ready to meet your family and friends for the holidays, don’t forget about taking good care of yourself. It can be easy to forget about healthy eating when homemade goodies are everywhere in sight. You still should watch what you eat and consume foods that support bone health. Safety should be considered as well. A little planning will go a long way in making your holiday an enjoyable one.
What To Eat
You will need to find good sources of calcium on the holiday table to support your bones. Cheese of different sorts may be offered with crackers when there are appetizers available. If you have a liking for sardines, a hostess may have this or perhaps some delicious dark, leafy green vegetables. Cheesy broccoli is a great dish to put on your plate if it is served. If you are the host, you can elect to make it. Anything dairy-based can be consumed to add extra calcium. Some dishes may have yogurt in them to enhance the calcium content.
For the calcium to get absorbed in your body, you need to consume vitamin D. The best source of this essential vitamin is from sunlight; fifteen minutes in the sun is all you need per day. Some foods have it as well. For instance, you may find some holiday dishes with the following sources:
- Egg custard, hollandaise sauce, eggnog, and other things made with egg yolks
- Oyster soup made with fortified milk
You may find some fresh fruit and vegetables hidden among the goodies on the holiday table. Eating from an array of fresh produce help sustain bone health and promotes an alkaline diet, which retains more calcium. If you don’t see much fresh produce at your holiday events, you may want to be sure to get your leafy greens and juicy fruit in between gatherings.
Things to Keep at Moderation
- The alcohol will be more available as the New Year ticks in, however, you should keep your alcohol consumption at a minimum since it absorbs calcium from your body. Recommendation: One drink for women; two drinks for men.
- Stay away from beverages with caffeine. It has been found that caffeine has a negative impact on your bone health. This means that you should drink more water or milk-based products. I think eggnog (without the alcohol) would fit the bill.
- Take is easy on the salt. Salty foods cause your body to lose calcium.
You will find many recipes have what you need to maintain bone health. Homemade macaroni and cheese made with real cheese and milk, salmon chowder, and tuna noodle casserole are some that you should partake in.
Safety and Comfort
It will be best if you can prevent any injury if you can and make your visit more comfortable if you go to a friend’s or family’s home. Go early to scope out a chair that is easiest to get out of, if you have osteoporosis of the back. Have someone beside you when you go up the steps of the house, especially if there is some ice on them. Watch out for area rugs that can trip you and make you fall. If you have osteoporosis of the back, you may want to bring a pillow with you to provide comfort.
If you need special accommodations, don’t be afraid to ask the host about providing them for you.