Diet to Help Reverse Bone Loss

Osteoporosis is a serious bone disorder that causes the bones to become brittle over time and leaves you susceptible to hip, wrist or spine fractures. Although medications can slow the rate of bone loss, a diet high in calcium and vitamin D is important to aid in fighting osteoporosis. Avoid alcohol, caffeine and high amounts of protein as they are harsh on the bones and can exacerbate brittleness.

Vitamin D

• According to the National Osteoporosis Foundation, your body needs vitamin D to properly absorb calcium. Without vitamin D, your bones cannot retain their strength. Vitamin D is found in margarine, milk, cheese, egg yolks and fish. Salmon, mackerel, sardines and tuna contain high amounts of vitamin D. Dark, leafy greens and carrots, sweet potatoes, green pepper and asparagus are also rich in vitamin D, and should be included in your daily diet. According to the Mayo Clinic, it is safe to consume up to 2,000 IU of vitamin D daily.

Calcium

• Calcium is the second key nutrient, as it strenghens bones when consumed daily. Without enough calcium, bone loss speeds up and symptoms, such as pain in your wrists and back, can worsen. According to Dietary Guidelines for Americans 2005, you need 1,500 mg of calcium daily. Calcium is in milk, yogurt, cheese, leafy green vegetables (spinach and lettuce), beans, peas and fish. Select non-fat or low-fat dairy over whole, as whole milk dairy products are high in saturated fat.

Dietary Restrictions

• According to Dr. Susan E. Brown, PhD, caffeine contributes to bone loss. Caffeine is in coffee and other beverages including soft drinks, energy drinks, tea, chocolate and caffeine pills. Reduce or eliminate caffeine, as well as alcohol. Alcohol reduces your body's ability to absorb vitamin D, calcium and other vitamins needed for healthy bones. According to the Mayo Clinic, drinking more than two alcoholic beverages daily can affect bone formation and vitamin absorption.