Diet Chart
1. What is osteoporosis?
Osteoporosis is a disease in which the bones become weak and brittle.
2. Risk factors
Many risk factors can lead to bone loss and osteoporosis.
Controllable Risk Factors
- Low Calcium diet
- Vitamin D deficiency
- Smoking, Alcohol abuse
- Poor nutrition
- Lack of Exercise
Uncontrollable Risk Factors
- Gender: more common in women
- Age: with increasing age more is risk
- Body Size: small, thin women at high risk
- Family history
- Menopause
3. Nutrition for healthy bones
Eat food rich in calcium and vitamin D. Avoid food that can affect bone strength.
Calcium rich food
- Dairy Milk, yogurt, cheese, ice cream
- Vegetables: leafy vegetables like spinach, cabbage. Bengal gram sprouts and soybean
- Fruits: orange, banana, figs and almonds
- Calcium fortified food: cereals, bread, cornflakes and flour
Vitamin D rich food
- Dairy: Raw milk, yogurt, cheese
- Fish: sardines, tuna, salmon, mackerel other sea fish. Cod liver oil
- Eggs
- Mushrooms
Avoid following food
- High salt, salty snacks, sugary snacks
- Carbonated drinks, caffeine based drinks, Alcohol
- Legumes
- Vegetables: tomato, pepper, white potato, eggplant
4. Exercises for healthy bones
Do's
- Weight bearing exercises: walking, dancing, stair climbing at least 2-3 times per week
- Resistance exercises: free weights (lift) 2-3 times per week
- Postural exercises: to stretch tight muscles, improve posture and strengthen back muscles several times a day
Don'ts
- Forward bending or twisting of spine can be extremely dangerous
- Toe touches
- Sit ups, crunches, twisting
- High impact movement: jumping
