Some cereals, for instance, can give you half of the calcium you need all day. (Bones Diseases)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.
Get your share of lean protein—but not too much.
Protein aids the production of collagen fibers that provide a framework for bones, and adequate protein intake is important for bone health. In fact, according to several large studies, older adults over age 80 with low protein intake had more rapid bone loss and a higher risk of fractures than those with sufficient protein.
Eat: About 5 ounces of lean protein (skinless poultry, fish, beans, low-fat or fat-free-dairy foods, nuts and seeds) per day for women, 5 1/2 for men. (A serving of chicken or fish the size of a deck of cards is about 2 to 3 ounces.)
Avoid: Red meat, poultry skin, lard, butter, cream and tropical oils (saturated fat can thin bones).
Caution: If you are on a low-carb, high-protein weight-loss program, your body may leach calcium from your bones, causing them to weaken. The key: keep a good balance and make sure you consume enough calcium.
Focus on fruits, and vary your veggies.
Several studies have linked high intakes of fruits and vegetables with better bone health. We’re still learning how produce helps protect your skeleton: “Some evidence suggests fruits and vegetables create an environment that reduces calcium loss from bone,” explains Nieves. “Or, it may be that plant phenols and flavonoids provide compounds that bolster bone. Produce is also rich in vitamins, minerals and antioxidants, which can help fortify bones and maintain the muscles that support them.”
Eat: At least 1 1/2 cups of fruits and 2 cups of vegetables every day; more is even better. Choose a rainbow of produce, including greens, reds, oranges, blues and yellows. Satisfying your taste buds isn’t the only motivation. Each kind of fruit and vegetable offers its own particular concentration and mix of nutrients, according to Nieves.
How did will you get relief from osteoporosis at home(Bones Diseases)
- Think about ways to take your medication (e.g. first thing in the morning before breakfast) in order to minimize the impact on your everyday life.
- If you take regular pills for your osteoporosis, try to take your treatment at the same time each day, week or month.
- Use a diary to remind yourself to take your medication and collect your prescription, or put a reminder somewhere you will see it frequently.
- Make a note of the specific actions you need to remember when taking your treatment and keep this somewhere memorable.
- Be prepared and plan for changes in your routine that will make it more difficult for you to take your medication, such as holidays or special events.
- Ask your family and friends to support you to stay on treatment. Tell them about your medication and explain to them why it is important for you to avoid broken bones.
- Speak to your health professional about any difficulties you are experiencing. They can give you advice on managing your osteoporosis medication and suggest other treatment options, where appropriate.
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