6 Diet Tips To Help Prevent Osteoporosis

It is important to prevent osteoporosis in order to stay healthy for longer. Do you want to be able to move freely when you are still old?

You already know that it is important to give your bones the calcium they need to prevent osteoporosis. But are you doing that? Do you know how you can achieve that with the food you eat?

For this reason, we decided to share some dietary recommendations to help you prevent osteoporosis.

1. Start preventing osteoporosis as soon as possible

How old are you? Are you worried about the possibility of developing osteoporosis? Few people think about preventing this or any other disease when they are young and healthy, without health problems.

However, that is exactly what they should be doing. The earlier you start preventing osteoporosis, the greater your chance of success. In this regard, you should also review your family history.

If your closest relatives have been diagnosed with this disease, it is recommended to start the procedure between the ages of 20 and 30. You should include calcium-rich foods in your diet to strengthen muscle mass and prevent rapid deterioration.

2. Limit the use of salt

One way to prevent osteoporosis is to reduce the amount of salt you use each day. Although no studies have been performed on the effect of salt on bones, it has been found that people with high blood pressure have a higher deficit in bone density.

You should also know that salt increases the amount of calcium excreted from the body through the urine. If you do not prevent this situation, your bones will become thinner over time.

To prevent this, you can take calcium as a supplement or eat more calcium-rich foods.

3. Eat more nuts

Eating nuts and seeds regularly is a delicious option to help you prevent osteoporosis. These include pistachios, peanuts and almonds. However, you need to make sure they are as natural as possible.

These foods are high in bone-strengthening minerals such as phosphorus, magnesium, manganese and calcium. We recommend that you eat only natural nuts, as processed versions usually contain a lot of sodium and fat, or sugar. They make them really unhealthy.

You should ideally eat 1-2 servings of nuts daily. They are the perfect snacks to control your appetite.

4. Limit the consumption of soft drinks

According to a 2006 study, cola drinks increase the incidence of osteoporosis in adult women. This study analyzed the effect of the use of caffeinated cola drinks as well as the effect of phosphoric acid-containing cola drinks on bone density.

The result was that women who consumed cola drinks daily had smaller bones  compared to women who avoided these drinks.

5. Enjoy dairy products daily

We definitely combine milk and dairy products with osteoporosis prevention. Because of their calcium content, milk and dairy products help keep bones strong.

To avoid getting bored with them, switch between the following options: yogurt, cheese and milk. Three daily doses of dairy products are enough.

6. Eat salmon regularly

Salmon is also a food that can help you prevent osteoporosis. We have certainly all heard of its benefits in weight loss. However, you may not know that this fish is full of vitamin D.

Your body needs this vitamin to absorb and process calcium. If you do not get enough vitamin D, you may have problems with your bones, even if you eat enough calcium-rich foods.

You can also choose other foods rich in vitamin D such as tuna, mushrooms and egg yolks.