Osteoporosis

Introduction Osteoporosis happens at a higher incidence in more developed countries. This is because in more developed countries, the diet are mostly consist of acid-forming foods that will cause the body to draw calcium from the bones to buffer the acids in order to balance the pH value. Typical acid-forming foods are red meat, colas, sugar, white flour, salt, tea, caffeine and coffee. In less developed countries, osteoporosis is rare due to their main diet which consists of alkaline-forming foods such as vegetables, fruits, beans and whole grain. Recommendation Avoid or limit your intake of acidifying foods that promote bone loss, including red meat, white flour and sugar, carbonated beverages, coffee, black tea, caffeine, and salt. Foods that contain calcium include brown rice, dark leafy greens, hazelnuts, brazil nuts, almonds, cornmeal, whole wheat, kidney beans, broccoli, okra, acorn squash, figs, papayas, butternut squash, yogurt, goat cheese, blackstrap molasses, and canned fish with their bones. Besides calcium, many other minerals are important for bone strength. Foremost the list is magnesium. The balance between calcium and magnesium is very important in reducing the risk of osteoporosis.

Increase your magnesium by eating whole grains, beets and beet greens, broccoli, potatoes with their skin, lima beans, great northern beans, brazil nuts, chickpeas, pumpkin seeds, plantains, cashews, avocados, and figs. Bone building also needs other nutrients such as zinc, silicon, manganese, copper, strontium and boron, plus vitamin B6, vitamin C, vitamin D, vitamin K, and folic acid. By eating a variety of fruits, vegetables, nuts, and seeds, you are more likely to consume a wide variety of nutrients. Beside eating, exercise will helps to build the bones. Our body is unable to build the bones if we remain inactive.