Diet in Osteoporosis
Osteoporosis manifests as bone rarefaction, low bone mass, bone fragility.
Risk factors:
• Unbalanced nutrition, lack of calcium and vitamin D.
• Frequent and excessive alcohol consumption.
• Impaired absorption of nutrients, e.g., in cases of celiac disease, Crohn’s disease.
Other risk factors:
Early menopause, family history, corticosteroid therapy, low physical activity.
Nutritional recommendations to prevent osteoporosis:
• Consume recommended calcium levels, eat calcium-rich foods. This is especially important during adolescence and youth when bones are forming and osteoporosis issues are less likely. Sources of calcium: yogurt, milk, cheese, canned fish with bones, sesame seeds, whole grain bread, cereals, spinach, oranges.
• Supply the body with the necessary amount of vitamin D, essential for calcium metabolism. Vitamin D is produced:
• Direct exposure of facial and hand skin to sunlight. It is recommended to be in the sun for 30 min. per day from April to October.
• Consume foods rich in vitamin D. Sources of vitamin D: cod liver, herring, steamed salmon, canned sardines, margarine, egg yolk.
• Consume alcohol in moderation. Recommended intake: ≤ 21 units/week for men; ≤ 14 units/week for women.
• Engage in physical activity. Recommended brisk walking at least 3 times x 20 min. per week.
• Reduce salt intake.
• Limit foods high in protein, consume less vitamin A as its excess negatively affects bone tissue formation.
Nutritional recommendations for individuals with osteoporosis
• Nutrition should be balanced considering age, gender, recommended nutritional needs.
• All postmenopausal women should additionally consume 1000 mg of calcium with food per day.
• Elderly women should receive 1000–1200 mg of calcium and 20 μg of vitamin D per day.
• Men with a history of bone rarefaction or fractures should receive 500 mg of calcium and 10 μg of vitamin D per day.
• If necessary, take calcium and vitamin D dietary supplements.
Source | Dietary Treatment in General Practice | Dietitian Doctor Jūratė Dobrovolskienė