How To Treat Osteoporosis Without Medication?

How To Treat Osteoporosis Without Medication
5. Limit alcohol and caffeine intake – Consuming high amounts of caffeine and alcohol negatively impacts bone health. Heavy consumption of alcohol, especially in younger persons, may limit proper bone development. In addition, alcohol consumption can lower calcium absorption and disrupt the production of vitamin D which will reduce bone strength.

Studies show that the impact of heavy alcohol consumption on bone health may not be reversible. Hormone levels might also be upset with heavy alcohol consumption increasing breakdown of bone tissue. People that abuse alcohol are more prone to spinal and hip fractures. The effects of moderate alcohol consumption on bone health are less clear.

Consumption should not exceed two servings per day. Caffeine consumption may have less impact on bone health than alcohol, but this can vary between individuals. Most research on caffeine shows minimal effects on bone health in healthy individuals. However, the amount of calcium released in urine increases when caffeine is consumed, which may elevate the risk of osteoporosis in those with calcium deficiencies.

  1. Some studies have shown a decrease in bone mineral density in women who drink large amounts of coffee.
  2. However, the small decrease in bone density did not increase the risk of fracture.
  3. Limiting caffeine intake is recommended in elderly persons due to possible calcium deficiencies.
  4. Moderate consumption of caffeine (up to 3 servings per day) is suggested for healthy adults who meet daily calcium and vitamin D allowances.

Osteoporosis is a common bone disease that impacts many people. There may be several ways to help treat osteoporosis without medication, or to use in combination with osteoporosis medications. Natural treatment of osteoporosis can include exercise, dietary changes, quitting smoking, and lowering alcohol caffeine intake.

  1. Supplementation of vitamin D and exposure to sunlight can also improve bone health.
  2. Such lifestyle changes may reduce the risk of osteoporosis and promote bone health and overall good health.
  3. Always speak with your healthcare provider before making any lifestyle changes or taking any supplements to make sure they are right for you.

The information provided in this article are for informational purposes only. It is not intended to and should not be relied upon or construed as medical opinion or medical advice regarding any specific issue or circumstance. References:

Bethel M. Osteoporosis. Medscape,2018, Available from: https://emedicine.medscape.com/article/330598-overview National Osteoporosis Foundation. What is osteoporosis and what causes it?, Arlington: The Foundation;, Available from: https://www.nof.org/patients/what-is-osteoporosis/ CPS, Ottawa (ON): Canadian Pharmacists Association; c2018, Osteoporosis. Available from: http://www.e-cps.ca or http://myrxtx.ca. National Health Service. Osteoporosis: overview, causes, treatment, living with, prevention, London: The Service;, Available from: https://www.nhs.uk/conditions/osteoporosis/ Osteoporosis Canada. Bone health & osteoporosis: nutrition, exercises for health bones, calcium and vitamin D, Toronto;, Available from: https://osteoporosis.ca/bone-health-osteoporosis/calcium-and-vitamin-d/ National Health Service. Vitamin D, London: The Service;, Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/ National Health Service. How to get vitamin D from sunlight, London: The Service;, Available from: https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/ National Institute of Arthritis and Musculoskeletal and Skin Disease. Smoking and bone health, Maryland: The Institute;, Available from: https://www.bones.nih.gov/health-info/bone/osteoporosis/conditions-behaviors/bone-smoking Sampson HW. Alcohol and other factors affecting osteoporosis risk in women. National Institute on Alcohol Abuse and Alcoholism,2003, Available from: https://pubs.niaaa.nih.gov/publications/arh26-4/292-298.htm National Institute of Arthritis and Musculoskeletal and Skin Disease. What people recovering from alcoholism need to know about osteoporosis, Maryland: The Institute;, Available from: https://www.bones.nih.gov/health-info/bone/osteoporosis/conditions-behaviors/alcoholism Vitamin C intake in relation to bone mineral density and risk of hip fracture and osteoporosis: a systematic review and meta-analysis of observational studies. Br J Nutr. https://pubmed.ncbi.nlm.nih.gov/29644950/ Heaney RP. Effects of caffeine on bone and the calcium economy. Food Chem Toxicol.2002 Sep;40(9):1263-70. Kim SY. Coffee consumption and risk of osteoporosis. Korean J Fam Med.2014 Jan;35(1):1. Hallström H, Byberg L, Glynn A, Lemming EW, Wolk A, Michaëlsson K. Long-term coffee consumption in relation to fracture risk and bone mineral density in women.,2013 Sep ;178(6):898-909. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23880351/.

: Top five ways to treat osteoporosis without medication

What is the best natural treatment for osteoporosis?

Calcium. Calcium is likely one of the most important supplements you can take when you have osteoporosis. Taking calcium is recommended by the Endocrine Society for most women undergoing osteoporosis treatment. Ideally, you’ll get enough in your diet.

How can I increase my bone density without medication?

What can I do to keep my bones healthy? – You can take a few simple steps to prevent or slow bone loss. For example:

  • Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.
  • Pay attention to vitamin D. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older. Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body’s production of vitamin D. If you’re worried about getting enough vitamin D, ask your doctor about supplements.
  • Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
  • Avoid substance abuse. Don’t smoke. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day.

Can you improve osteoporosis naturally?

How is osteoporosis treated? – Treating osteoporosis means slowing or stopping the bone loss to prevent breaks. If your test results show that you have osteoporosis or bone density below a certain level and you have other risk factors for fractures, your doctor may recommend lifestyle changes and medications to lower your chances of breaking a bone.

  1. The same healthy lifestyle choices that help prevent osteoporosis can be used to treat it.
  2. These include exercising regularly and eating a healthy diet.
  3. However, lifestyle changes may not be enough if you have lost a lot of bone density.
  4. There are also several medications to consider.
  5. Some can slow your bone loss and others can help rebuild bone.

Medications that slow down bone loss include bisphosphonates, calcitonin, RANKL blockers, estrogen, and drugs that change how estrogen acts in the body. Medications that help rebuild bone include a synthetic version of the parathyroid hormone and drugs that inhibit a protein called sclerostin. Read and share this infographic and help spread the word about how to help prevent falls. In addition to managing your osteoporosis, it’s important to avoid activities that may cause a fracture. Such activities include movements that involve twisting your spine, like swinging a golf club, or bending forward from the waist, like sit ups and toe touches.

    Which vitamin helps osteoporosis the most?

    Vitamin D sources – Sunlight is the most common source of vitamin D. Serum 25(OH)D levels are lower in individuals who use sunscreens and in those with pigmented skin. A practical and common recommendation for adequate vitamin D from sunlight is five to 15 minutes of sun exposure from the hours of 10 AM to 3 PM in the spring, summer, and autumn at least two times per week to the face, arms, hands, or back.

    • This is usually enough for people with most skin types to maintain adequate vitamin D levels ( Holick 2004b ).
    • After this exposure, sun-screen could be applied to limit solar skin damage.
    • Therefore, it is important to remember that while harmful UV rays from sunlight can increase skin cancer risks, blocking these UV rays can predispose individuals to vitamin D deficiency.

    If sufficient sunlight is not obtained, dietary sources of vitamin D can be utilized. Dietary sources of vitamin D include fatty fish such as salmon, mackerel, and sardines which provide 300 to 600 units/3.5 ounces, egg yolks which provide 20 units/yolk, and cod liver oil which provides 400 units/teaspoonful.

    The most common dietary source of vitamin D is found in fortified foods such as milk, orange juice, and some cereals which provide about 100 units per serving ( Tangpricha et al 2003 ; Holick 2004a ). Due to the relative lack of vitamin D-containing foods, supplements of vitamin D are often necessary to achieve an adequate intake.

    The National Osteoporosis Foundation (NOF) recommends an intake of 800 to 1000 international units (IU) of vitamin D3 per day for adults over age 50 ( NOF 2008 ). The safe upper limit for vitamin D intake for the general adult population was set at 2,000 IU per day in 1997 ( SCSEDR 1997 ).

    • Recent evidence indicates that higher intakes are safe and that some elderly patients will need at least this amount to maintain optimal 25(OH)D levels ( NOF 2008 ).
    • Dietary sources of vitamin D can come from plants (ergocalciferol or vitamin D2) or animals (cholecalciferol or vitamin D3).
    • Supplements can come from either source.

    A review of the medical and lay press appears to conclude that vitamin D2 is less effective than vitamin D3 in maintaining vitamin D status. A recent placebo controlled study compared intakes of 1000 units of D2 and 1000 units of D3 for 11 weeks at the end of winter.

    1. Interestingly, 67% of participants were vitamin D deficient at the start of the study.
    2. The authors concluded that 1000 units of vitamin D2 daily was as effective as 1000 units of vitamin D3 in maintaining serum 25-hydroxyvitamin D levels ( Holick et al 2008 ).
    3. Therefore, vitamin D2 and D3 supplements should be considered comparable and of equal potency.

    Since higher intakes of vitamin D can reduce bone resorption and subsequent bone loss, it appears that the recommended intake of vitamin D is in need of revised requirements, especially in older individuals. In an extensive review of the vitamin D literature, Vieth (1999) states that the daily reference intake should be 800–1000 units per day based upon bone density measurements and fracture prevention in the elderly.

    A recent report found that levels of 25(OH)D less than 10 ng/ml was linked to a 78% increase risk of falling in men and women over the age of 65 ( Snijder et al 2006 ). Fifty-two percent of North American women receiving therapy to prevent or treat osteoporosis were found to be vitamin D deficient after measuring serum 25(OH)D levels ( Holick et al 2005 ).

    Furthermore, a survey of childbearing women in the US found 41% of African American women between 15 and 49 years of age to be vitamin D deficient at the end of winter ( Nesby-O’Dell et al 2002 ). Lastly, 4% of Caucasian women were found to be vitamin D deficient at the end of summer.

    1. Vitamin D serum levels can be measured to determine vitamin D stores.
    2. The value that is measured is 25(OH)D because this compound has the longest half life (two weeks) and it correlates with secondary hyperparathyroidism, rickets, and osteomalacia (unmineralized bone) ( Holick 2006 ).
    3. The normal range of vitamin D (25(OH)D) is 10–55 ng/ml (25–137.5 nmol/L) ( Weaver and Fleet 2004 ).

    The desired adult level of vitamin D (25(OH)D) is 30 ng/ml (75 nmol/L) or higher ( NOF 2008 ).

    Can bone density be increased after 70?

    Exercise. Specifically weight training and walking are beneficial for increasing bone density in middle-aged and older people. Regular weight-bearing and muscle-strengthening exercises can reduce the risk of falls and fractures.

    What should you not do if you have osteoporosis?

    Movements to avoid – If you have osteoporosis, don’t do the following types of exercises:

    • High-impact exercises. Activities such as jumping, running or jogging can lead to fractures in weakened bones. Avoid jerky, rapid movements in general. Choose exercises with slow, controlled movements. If you’re generally fit and strong despite having osteoporosis, however, you might be able to engage in somewhat higher-impact exercise than can someone who is frail.
    • Bending and twisting. Exercises in which you bend forward at the waist and twist your waist, such as touching your toes or doing sit-ups, can increase your risk of compression fractures in your spine if you have osteoporosis. Other activities that may require you to bend or twist forcefully at the waist are golf, tennis, bowling and some yoga poses.

    If you’re not sure how healthy your bones are, talk to your doctor. Don’t let fear of fractures keep you from having fun and being active.

    Can vitamin D reverse osteoporosis?

    Taking supplements – If a person has osteoporosis, they may benefit from taking calcium and vitamin D supplements. A 2016 meta-analysis of osteoporosis studies found that people who took these supplements were 15% less likely to have bone fractures. It is important to include calcium and vitamin D from food sources.

    What foods block calcium absorption?

    Oxalic acid hinders calcium absorption. – Foods high in oxalic acid also impede the absorption of calcium by binding the mineral. Spinach is naturally high in calcium, but it is also high in oxalic acid. The body is unable to process the calcium it provides. Other foods that contain oxalic acid include beet greens, rhubarb and sweet potatoes.

    Can bone density come back?

    Can Osteoporosis be Reversed? – The short answer is no, osteoporosis cannot be completely reversed and is not considered curable, but there are a number of health and lifestyle adjustments you can make to improve bone loss. Your provider may also prescribe you medications to help rebuild and slow down bone loss,

    What is the newest treatment for osteoporosis?

    Romosozumab (Evenity). This is the newest bone-building medication to treat osteoporosis. It is given as an injection every month at your doctor’s office and is limited to one year of treatment.

    Can walking reverse osteoporosis?

    However, as mentioned in another blog post walking alone is not enough to reverse osteoporosis or even maintain bone density.

    What foods to avoid if you have osteoporosis?

    Salty Foods – Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label.

    What is the home remedy of osteoporosis?

    Diet: Calcium and Vitamin D – Food sources of calcium include nonfat milk, low-fat yogurt, plant-based milks or orange juices that are fortified with calcium, broccoli, cauliflower, salmon, tofu, and leafy green vegetables. How much calcium do you need? Get 1,000 milligrams of calcium each day if you’re age 19-50.

    • You need 1,200 milligrams per day if you’re a woman age 51 or older, or a man age 71 and older.
    • It’s best to get your calcium from foods.
    • If you want to take supplements, talk to your doctor first.
    • They can check that it won’t make it harder for your body to use any other medicines you take.
    • Your doctor can also tell you if you need to take calcium supplements at a different time than your other medications,

    To help the body absorb calcium from either food or supplements, doctors recommend vitamin D, Get 600 international units (IU) per day up to age 71, and then bump it up to 800 IU daily. You can get vitamin D from fortified foods and also from sunshine.

    But it gets harder to make vitamin D as you get older and during winter. Supplements help. Just don’t take too much, or it could cause health problems. If you’re very low on vitamin D, your doctor may give you a prescription for it. There are some other easy ways to get more calcium at home. For instance, you can add nonfat dry milk to everyday foods and beverages, including soups, stews, and casseroles.

    Each cup of dry milk adds about a third of the calcium you need each day.

    What is the best bone builder for osteoporosis?

    Other drug options – For postmenopausal women who aren’t starting with a bisphosphonate, or those who’ve already been on one for five years, here are a few other options. Raloxifene (Evista), a selective estrogen receptor modulator (SERM), is perhaps best known for its role in breast cancer prevention and treatment, but it serves double duty in treating osteoporosis, too.

    It works by binding with estrogen receptors around the body to produce estrogen-like effects, one of which is to decrease bone turnover. For people with osteoporosis of the spine, raloxifene reduces the risk of vertebral fractures. The main side effects are hot flashes, muscle pain, and an increased risk of blood clots in the leg (deep-vein thrombosis).

    Teriparatide (Forteo) and abaloparatide (Tymlos) are synthetic versions of parathyroid hormone that increases bone density and strength. They can reduce the risk of fractures significantly in the spine and other bones. They are a reasonable option for someone with very low bone density and vertebral fractures.

    Doctors usually limit this particular treatment to two years and then switch patients to a bisphosphonate to maintain bone density. Women on teriparatide or abaloparatide need to give themselves a daily injection. Denosumab (Prolia) is a monoclonal antibody given as a twice-yearly injection. It prevents bone-dissolving osteoclast cells from forming.

    Denosumab may be an option if a woman cannot tolerate bisphosphonates. Once started, women usually stay on this therapy indefinitely because if stopped than bone resorption will accelerate. Romosozumab (Evenity) is another monoclonal available for women with very severe osteoporosis, usually considered after a woman has had a fragility fracture.

    1. It acts by blocking sclerostin, a protein that inhibits bone formation.
    2. The medication is injected once a month using two separate prefilled syringes for a full dose.
    3. Romosozumab should only be taken for one year, because its bone-making activity wanes after 12 months.
    4. Calcitonin (Miacalcin, Fortical) has been around since the 1980s, making it the oldest osteoporosis drug.

    It’s a hormone that binds to osteoclasts to prevent bone loss. When taken as a daily nasal spray or by injection, calcitonin can reduce spinal fractures, but it hasn’t been shown effective for preventing other types of fractures and is not a first-line treatment for most women.

    What Vitamin rebuilds bones?

    7. Nutrition Elements Contributing to Fracture Healing – It is commonly believed that the only nutrients needed for healthy bones and, therefore, the only ones that can enhance the fracture healing process are vitamin D and calcium, However, this notion does not take into account the presence of collagen, the protein that forms the bone frame, in which the calcium and other metals are deposited.

    The proper construction and operation of bones cannot happen without healthy collagen. Hence, a healthy bone requires not only sufficient quantities of calcium and vitamin D, but also sufficient amounts of vitamin C, lysine and proline amino acids, and other micronutrients that support the structure of collagen.

    The human body cannot produce vitamin C or lysine internally and consequently there is a high probability of shortage of these critical nutrients in malnutritional situations, which can be further enlarged by the stress induced by a bone fracture, A randomized, double-blind, placebo-controlled clinical study, which included 131 patients aged 15–75 years with tibial fracture, evaluated the effect of supplementation with micronutrients involved in collagen building during the fracture healing time.

    1. It was observed that the group of patients treated with supplements of essential micronutrients containing vitamin C, lysine, proline, and vitamin B6 showed acceleration of fracture healing time, at 14 weeks, compared with the placebo (sugar pill) controlled arm, whose fractures healed in 17 weeks.
    2. Moreover, bone fractures in approximately 25% of patients who received the supplement healed in only 10 weeks, but only 14% of patients had the same effect in the control group.

    Patients receiving the supplement also reported a significant improvement in general sense of personal wellness. This study showed that healthy collagen plays an important role in optimal healing of bone fractures, A simple supplementation with specific micronutrients could significantly reduce the healing time and the discomfort of patients and also reduce the financial burden on the patients and the healthcare system.

    1. Protein seems to play a role in fracture healing.
    2. However, the protein contribution is suggested not to affect the healing process per se but to diminish the fracture consequences.
    3. A study that investigated the combined effects of protein-rich nutritional and bisphosphonate supplementation on body composition, handgrip strength (HGS), and health-related quality of life (HRQoL) following hip fracture found no differences among the groups, regarding change in fat-free mass index (FFMI), HGS, or HRQoL during the study year,

    However, vitamin D and calcium alone preserved FFMI more effectively than the protein-rich nutrition in this relatively healthy group of hip fracture patients, Malnutrition is responsible for inadequate and incomplete healing of most kinds of wounds and appears to be prevalent among the elderly.

    1. Moreover patients with hip fracture appear to be more susceptible to malnutrition than the general aging population,
    2. A study evaluated the effects of different nutritional measurements on wound healing status after hip fracture in the elderly and for the purpose serum albumin, serum transferrin, serum prealbumin, and total lymphocyte count levels were used, as parameters indicative of nutritional status.

    According to their findings 22.2% of the patients suffered complications due to delayed wound healing that was associated with malnutrition, The findings are in accordance with another study that examined the association of nutritional status as measured by the Mini-Nutritional Assessment Short Form (MNA-SF) with changes in mobility, institutionalization, and death after hip fracture.

    They suggested that malnutrition or risk of malnutrition as measured by the MNA-SF can be independent predictor of negative outcomes after hip fracture, In a study aiming to determine the prevalence on Mini-Nutritional Assessment of protein-energy malnutrition in patients aged over 75 years admitted for hip fracture, it was found that 28% of patients suffered from malnutrition,

    The study confirmed the high prevalence of protein-energy malnutrition in patients with hip fracture aged over 75 years, which resulted in longer hospital stay and economic burden. Another study that evaluated the effects of nutritional supplementation with calcium, vitamin D, and bisphosphonates (alone or together) in postoperative treatment with total hip and total body bone mineral density concluded that seventy-nine patients, mostly women (71%), with a mean age of 79 years (range, 61–96 years) and with a recent hip fracture, who were living independently and were ambulatory on admission, were without severe cognitive dysfunction.

    The study found that protein- and energy-rich supplementation in addition to calcium, vitamin D, and bisphosphonate therapy had additive effects on total body and total hip bone mineral density among elderly patients with hip fracture, Last but not least, osteoporosis may be the cause of fracture and may also inhibit fracture healing, as it is associated with osteopenia.

    Modifiable dietary factors, such as dietary magnesium and potassium intakes, are highly suggested to osteoporotic patients, since they are expected to have influenced bone quality due to osteoporosis, principally, via calcium-dependent alteration of bone structure and turnover,

    What should I eat for breakfast if I have osteoporosis?

    Breakfasts for Strong Bones: 12 Foods to Boost Bone Health Getting the calcium and vitamin D you need is easier than you think – if you eat the right foods. Medically Reviewed by on April 30, 2009 If you’ve been diagnosed with osteoporosis you know you need to lots of vital nutrients, like and,

    1. Turns out may be the best time to give your bone health a lift.
    2. Most of the foods and beverages now fortified with are start-your-day kinds of tastes: Orange juice. Milk. Cereal.
    3. Sure, the USDA puts baked herring at the top of the list of -rich food.
    4. But who knows a good recipe for that? And instant pudding is pretty high on the list – but is that really the best nutritional advice if you’re watching your weight? So to give you a hand at getting the biggest bang for your calcium buck, WebMD put together 12 calcium-rich foods that are easy to add your diet.

    Try a splash of one and a pinch of another in your meals. And when you’re browsing for new recipes, look for these calcium super-foods as your main ingredient. But wait! Before you start munching your way to stronger bones you need to ask: How much calcium do I need, anyway? Though experts haven’t yet agreed on the ideal amount for people with, your doctor may advise up to 1,500 milligrams of calcium a day.

    • With, the general advice is to take three doses of 500 milligrams of elemental calcium a day,” says Paul Mystkowski, MD, an endocrinologist at Virginia Mason Medical Center in Seattle, and clinical faculty member at the University of Washington in Seattle.
    • Why three separate doses? Because 500 milligrams is all your body can absorb at one time.

    So for strong bones, get your calcium throughout the day via your meals, then, if necessary, add a calcium supplement to make up the difference. And remember: Calcium-rich foods do more than build strong bones. Calcium can boost the effects of drugs you may be taking to reduce, such as and bisphosphonates.

    1. And calcium also amplifies the benefits of weight-bearing exercise in building strong bones.
    2. Fortunately, grocery shelves are bursting with calcium-rich foods for,
    3. The amount of calcium can vary wildly from one brand to another, so read food labels closely and compare different brands.
    4. Some cereals, for instance, can give you half of the calcium you need all day.

    Have a cup of fortified cereal with milk and a glass of calcium-fortified orange juice, and you may satisfy your calcium needs before lunch.

    Breakfast Foods Average Calcium (mg)
    Cereal, calcium-fortified, 1 cup 100 – 1000
    Soy milk, calcium-fortified, 8 ounces 80 – 500
    Milk (nonfat, 2%, whole, or lactose-reduced), 1 cup 300
    Yogurt, 1 cup 300 – 400
    Orange juice, calcium-fortified 200 – 340

    Even if you’re lactose-intolerant and don’t digest milk well, you can find plenty of dairy products these days that are lactose-reduced or lactose-free. Just check the labels on milk, cheese, and yogurt, and try the health-food store if larger supermarkets don’t carry enough choices.

    If cereal’s not your thing – or you’d rather spread your calcium across the day for better absorption – try adding a few calcium-rich foods to your dinner or lunch. Make an omelet with a bit of cheddar cheese, sautéed greens, and salmon. Or whip up a scrambled-egg stir-fry by adding Swiss cheese, broccoli, and sardines to your eggs, and you’ve got a lunch for strong bones.

    If you like soups and stews, try adding salmon, kale, or turnip greens to your other favorite recipes. Just as your bones store calcium, fish bones do, too. Those tiny bones in canned fish like sardines and salmon hold high levels of calcium, so be sure to eat those, too.

    Lunch, Dinner, and Snack Foods Average Calcium (mg)
    Canned sardines, 3 ounces 320
    Swiss cheese, 1 ounce 270
    Cheddar cheese, 1 ounce 200
    Canned salmon, 3 ounces 200
    Turnip greens, 1 cup 200
    Kale cooked, 1 cup 90
    Broccoli, raw, 1 cup 90

    Try this trick to help you decipher the food labels and “Nutrition Facts” you now see on packaged foods. The calcium amounts you’ll see listed are percentages, based on the standard of 1,000 milligrams of calcium a day. So to figure out how much calcium you’re actually getting in each serving, it’s easy.

    Just add a zero to the percentage of calcium you see on the label to convert it to actual milligrams (mg). So, for example, if a cereal box says “Calcium: 50%,” then that cereal has 500 milligrams of calcium in each serving. The experts all agree: Don’t forget your, You need it to absorb the calcium from all those calcium-rich foods.

    Your normally makes vitamin D from sunlight. “But as people age,” says Mystkowski, “their skin doesn’t convert vitamin D as well.” So while the standard recommended daily allowance (RDA) for adults is 400 IU of vitamin D, he advises taking even more when is a problem.

    I’d say most people with osteoporosis should be on 800 IU a day,” says Mystkowski. And he advises even higher doses – up to 1,200 IU of vitamin D a day – if you have bone thinning and live in a climate without much sun. People with darker skin or who live in cities with intense air pollution absorb less vitamin D from sun, and may want to bump up their vitamin D, too.

    Calcium-rich foods are often high in vitamin D. Sardines, herring, and salmon have high levels of vitamin D, and many calcium-enriched foods have vitamin D added. And it’s an easy vitamin to supplement. “Vitamin D is a little bit easier to absorb, so you can usually get away with taking supplements once a day,” says Mystkowski.

    Which nuts are best for bones?

    Nuts – Many types of nuts are a good source of healthy fats, protein, and nutrients like calcium and magnesium. Some ideal nuts for osteoporosis prevention include almonds, sunflower seeds, or pistachios. Eat a handful each day as a snack to promote bone health.

    What is the main cause of osteoporosis?

    Dietary factors – Osteoporosis is more likely to occur in people who have:

    Low calcium intake. A lifelong lack of calcium plays a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss and an increased risk of fractures. Eating disorders. Severely restricting food intake and being underweight weakens bone in both men and women. Gastrointestinal surgery. Surgery to reduce the size of your stomach or to remove part of the intestine limits the amount of surface area available to absorb nutrients, including calcium. These surgeries include those to help you lose weight and for other gastrointestinal disorders.

    What is the home remedy of osteoporosis?

    Diet: Calcium and Vitamin D – Food sources of calcium include nonfat milk, low-fat yogurt, plant-based milks or orange juices that are fortified with calcium, broccoli, cauliflower, salmon, tofu, and leafy green vegetables. How much calcium do you need? Get 1,000 milligrams of calcium each day if you’re age 19-50.

    1. You need 1,200 milligrams per day if you’re a woman age 51 or older, or a man age 71 and older.
    2. It’s best to get your calcium from foods.
    3. If you want to take supplements, talk to your doctor first.
    4. They can check that it won’t make it harder for your body to use any other medicines you take.
    5. Your doctor can also tell you if you need to take calcium supplements at a different time than your other medications,

    To help the body absorb calcium from either food or supplements, doctors recommend vitamin D, Get 600 international units (IU) per day up to age 71, and then bump it up to 800 IU daily. You can get vitamin D from fortified foods and also from sunshine.

    But it gets harder to make vitamin D as you get older and during winter. Supplements help. Just don’t take too much, or it could cause health problems. If you’re very low on vitamin D, your doctor may give you a prescription for it. There are some other easy ways to get more calcium at home. For instance, you can add nonfat dry milk to everyday foods and beverages, including soups, stews, and casseroles.

    Each cup of dry milk adds about a third of the calcium you need each day.

    What foods are bone builders?

    Good-for-Your-Bones Foods –

    Food Nutrient
    Dairy products such as low-fat and non-fat milk, yogurt and cheese Calcium. Some dairy products are fortified with Vitamin D.
    Fish
    Canned sardines and salmon (with bones) Calcium
    Fatty varieties such as salmon, mackerel, tuna and sardines Vitamin D
    Fruits and vegetables
    Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli. Calcium
    Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens, prunes and raisins. Magnesium
    Tomato products, prunes, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas and plantains. Potassium
    Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples. Vitamin C
    Prunes. Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts. Vitamin K
    Fortified Foods
    Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads. Calcium, Vitamin D

    Leafy greens and other nutrient-rich foods are good for your bones.

    What vitamin helps rebuild bones?

    Getting enough calcium and vitamin D in your diet can help maintain bone strength and lessen your risk of developing osteoporosis. Your body needs calcium to keep your bones dense and strong. Low bone density can cause your bones to become brittle and fragile.

    1. These weak bones can break more easily, even without an obvious injury.
    2. Vitamin D helps your body absorb calcium.
    3. Eat foods that provide the right amounts of calcium, vitamin D, and protein.
    4. This kind of diet will give your body the building blocks it needs to make and maintain strong bones.
    5. In addition to getting enough calcium and vitamin D, you can reduce your risk of developing osteoporosis by exercising regularly and avoiding smoking and excessive alcohol use.

    Amounts of calcium are given in milligrams (mg), and vitamin D is given in international units (IU). All children ages 9 to 18 should have:

    1300 mg of calcium daily600 IU of vitamin D daily

    All people age 19 to 50 should have:

    1000 mg of calcium daily400 to 800 IU of vitamin D daily

    Adults age 51 and older should have:

    Women: 1200 mg of calcium dailyMen: 1000 mg of calcium daily

    Men and women: 800 to 1000 IU of vitamin D daily. People who are vitamin D deficient or have insufficient amounts of vitamin D will need higher amounts of vitamin D supplementation. Too much calcium or vitamin D can lead to problems such as an increased risk for kidney stones.

    Total calcium should not exceed 2000 mg per dayTotal vitamin D should not exceed 4000 IU per day

    Milk and dairy products are the best sources of calcium. They contain a form of calcium that your body can absorb easily. Choose yogurts, cheeses, and buttermilk. Adults should choose fat-free (skim) milk or low-fat (2% or 1%) milk, and other lower fat dairy products. Removing some of the fat does not lower the amount of calcium in a dairy product.

    Yogurt, most cheeses, and buttermilk come in fat-free or low-fat versions. Vitamin D helps your body use calcium, which is why vitamin D is often added to milk.

    If you eat very few or no dairy products, you can find calcium in other foods. It is often added to orange juice, soy milk, tofu, ready-to-eat cereals, and breads. Check the labels on these foods for added calcium. Green leafy vegetables, such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy (Chinese cabbage), are good sources of calcium.

    Salmon and sardines that are canned with their bones (you can eat these soft bones)Almonds, Brazil nuts, sunflower seeds, tahini (sesame paste), and dried beansBlackstrap molasses

    Other tips to make sure your body can use the calcium in your diet:

    Cook high-calcium vegetables in a small amount of water for the shortest possible time. They will retain more calcium this way.Be careful about what you eat with calcium-rich foods. Certain fibers, such as wheat bran and foods with oxalic acid (spinach and rhubarb), can prevent your body from absorbing calcium.

    Your doctor may recommend a calcium or vitamin D supplement for the calcium and vitamin D you need. However, the balance between benefits and harms of these supplements is unclear. Osteoporosis – calcium; Osteoporosis – low bone density Brown C. Vitamins, calcium, bone.

    • In: Brown MJ, Sharma P, Mir FA, Bennett PN, eds.
    • Clinical pharmacology,12th ed.
    • Philadelphia, PA: Elsevier; 2019:chap 39.
    • LeBoff MS, Greenspan SL, Insogna KL, Lewiecki EM, Saag KG, Singer AJ, Siris ES.
    • The clinician’s guide to prevention and treatment of osteoporosis.
    • Osteoporos Int,2022.
    • PMID: 35478046 pubmed.ncbi.nlm.nih.gov/35478046 /.

    National Institutes of Health, Office of Dietary Supplements website. Fact sheet for health professionals: Calcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional, Updated June 2, 2022. Accessed September 26, 2022. US Preventive Services Task Force; Grossman DC, Curry SJ, Owens DK, et al.

    Vitamin D, calcium, or combined supplementation for the primary prevention of fractures in community-dwelling adults: US Preventive Services Task Force recommendation statement. JAMA,2018;319(15):1592-1599. PMID: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/, Updated by: Diane M. Horowitz, MD, Rheumatology and Internal Medicine, Northwell Health, Great Neck, NY.

    Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

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