Eat These Three Foods to Prevent Osteoporosis

The risk of osteoporosis goes up in women after menopause – leading to an increased risk of painful fractures. These bone fractures – particularly hip fractures – carry a significant mortality rate especially in older women. Even in younger women, hip fracture has a mortality of twenty percent, while in older people it can be as high as thirty-five percent. Not to mention osteoporosis gives a hunchback appearance to the back and spine which can be cosmetically disfiguring.

These days the risk of osteoporosis is rising since fewer women are taking hormone replacement therapy due to concerns about its side effects. Are there natural ways to reduce the risk of osteoporosis? Two of the best ways to reduce the risk of osteoporosis is by doing regular aerobic and strength training exercise and eating a diet that boosts bone health. Need some guidance? Here are three types of foods that reduce the risk of osteoporosis.

Flaxseed Oil

A recent study published in the International Journal of Food Safety, Nutrition, and Public Health showed that flaxseed oil may boost bone density in diabetics and post-menopausal women. Flaxseed is rich in alpha-linolenic acid, a precursor to the omega-3 fatty acids. Animal studies show that a diet high in omega-3 fatty acids is associated with higher bone density; although there may be other components in flaxseed that help to slow down bone loss too. Flaxseed is available in its seed form which needs to be ground to be absorbed and flaxseed oil which can be used to make salad dressings. It has a pleasant, slightly nutty flavor.

Vitamin D Rich Foods

Sunlight is the best source of vitamin D, but during the winter months most people don’t get enough vitamin D to maintain healthy bones. The best food source of vitamin D is fatty fish such as tuna and salmon, but not everyone eats fish. Fortunately, more foods are being fortified with vitamin D including milk, some breakfast cereals, yogurt, and orange juice. Read the labels carefully and make sure they actually contain vitamin D and in what quantities. If you don’t eat these foods and can’t get enough sunlight, talk to your doctor about vitamin D supplements. Vitamin D is critical to help reduce the risk of osteoporosis.

Foods High in Calcium and Magnesium

Calcium and magnesium are the two most important minerals for healthy bones. They work together to increase bone density and are needed in a two to one ratio. Most people need between 1,000 and 1,200 mg. of calcium per day and about half that amount of magnesium. Good sources of calcium are dairy products, tofu, and green leafy vegetables. The best magnesium sources are nuts, wheat bran, seeds, whole grains, and green vegetables. If you eat a lot of processed foods, chances are you’re not getting enough of either of these two important bone boosting minerals.

The Bottom Line?

More exercise and bone building foods are important for reducing the risk of osteoporosis. If you’re at high risk for bone loss, be sure to check with your doctor as you may need a bone density study. Don’t take a chance with the health of your bones. After all, you can’t get around without them.