How to Reduce Osteoporosis with Diet

Osteoporosis is when the bones become weak. When the bones become so weak, it becomes easy to get bone fractures and broken bones. Osteoporosis risks can be from age, bad diet, skinny frame, smoking, alcohol and drug abuse, or suffering from eating disorders. Hormone levels can affect bone density as well. Osteoporosis can lead to serious health risks.

To reduce osteoporosis, the best way to do so is by diet. Low levels of calcium tend to contribute to osteoporosis. You can also help prevent osteoporosis by working out. However, a good nutrition is critical to bone density. A lot of those who are at osteoporosis risks, tend to not get enough minerals into their diet. Osteoporosis treatment is needed in severe cases. Osteoporosis medications are used to help build bone mass. Osteoporosis symptoms tend to be pain, or fractures in the bones without any real significant injury. Those who have osteoporosis can get fractures just from stretching, or couching, or bending over. Back pain, that effects your posture is a symptom of osteoporosis. You'll need to see a doctor, if you're at severe risks that result in injury. Osteoporosis is more common in elders. I'll show you the foods to eat to help reduce osteoporosis.

Instructions

• 1

  Get more vitamin D and calcium into your diet. Those who are alcoholics have low levels of vitamin D and calcium in their diet. Between 44-87% of Americans don't get enough calcium. The body requires vitamin D so it can absorb calcium. You want more dairy into your diet, specifically milk. Start drinking milk, since it produces bone density. A lot of cheeses as well provide a good source of vitamin D in them as well. Liver beef, eggs, cod liver oil, mushrooms, and tuna fish have good sources of vitamin D in them.

• 2

  Get more manganese into your diet. Manganese helps contribute to good bone structure in the body. Getting more manganese into your diet can contribute to reducing risks of osteoporosis. Green leaf vegetables contain a great source of manganese in them. A lot of herbs and spices are quite rich in minerals, and should be added to your diet. Fruits like raspberries and pineapple have a great source in manganese in them.

• 3

  Get more iron into your diet. You should get at least 10 mg of iron into your diet daily. Iron produces strong bones, and deficiency of iron can lead to osteoporosis. Nuts contain a decent amount of iron in them. Legumes contain an excellent source of iron. You should definitely eat a lot of legumes, to help reduce osteoporosis. Vegetables like spinach is what you should eat more of. Spinach is wonderful in producing bone density. I know not everyone likes spinach, but sprinkle some paramesan cheese on top. Cheese contains vitamin D, so that helps produce more bone density as well.

• 4

  Get more carbohydrates into your diet. Carbohydrates provide energy needed for your muscles. Grains are a great source of carbs, along with pasta as well. You should eat more beef, which contains a good source of minerals that contribute to stronger bones and muscles.