Osteoporosis is a disease that primarily affects the structural integrity of the bone, increases the risk of fractures, and affects the ability of the body to regenerate bone mineral density. The condition worsens with advancing age and affects bones in the wrist, spine or hips. Normally, doctors recommend a combination of medications, weight bearing exercises to prevent bone loss. The condition can also be managed to some extent with healthy changes in food habits.
Foods to eat
Foods rich in calcium and vitamin D
Calcium is one of the most crucial nutrients that helps boost bone health. Kale, turnip, spinach, collard greens, and dairy products including milk cheese, yogurt, are rich sources of calcium. Lactose intolerant people can substitute with soy milk and soy based products. Fortified juices, cereals and snacks with Vitamin D helps the body absorb the calcium better.
Foods rich in proteins and magnesium
Proteins are the building blocks of the body and magnesium helps maintain bone mineral density. Lean cuts of meat (chicken and turkey), eggs, milk, and assorted fish or seafood are rich protein options. Assorted nuts including almonds, cashews, peanuts, and some seeds are rich sources of magnesium to be included in daily foods.
Foods to avoid
Salty foods
Salt causes the body to release calcium. So avoid processed foods/snacks bought off the shelves in the supermarket as they contain a lot of sodium and other preservatives. It is also advisable to use salt sparingly in daily cooking.
Red meats
Red meats like pork, beef, lamb, and other fatty cuts contain high amounts of sulfur and other compounds that are harmful for bone health. To process these compounds, the body has to dissolve calcium and this increases the risk of fractures.
Caffeinated beverages and alcohol
Coffee, caffeine drinks, flavored sodas, and alcohol can contain high amount of phosphorus, that causes the bones to become weak and brittle over time. Avoid or moderate consumption of such beverages.
https://www.healthline.com/health/managing-osteoporosis/7-day-osteoporosis-diet-plan#key-nutrients
https://www.healthgrades.com/right-care/osteoporosis/7-foods-to-avoid-when-you-have-osteoporosis
https://heidenortho.com/osteoporosis-diet-top-5-foods-bone-health/
https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food
https://www.webmd.com/food-recipes/features/10-calcium-rich-foods
Medications for osteoporosis management
Romosozumab by Evenity
This medication belongs to a class of monoclonal antibodies that helps reduce the risk of bone resorption (deterioration) and helps promote new bone formation. It is approved for use by the FDA, especially among women post menopause.
Prolia®
Prolia is an injection that actively interferes with the development of bone removing cells and prevents the infection from targeting and destroying healthy bones.
Fosamax (alendronate)
Fosamax is an alternative medication that also reduces the risk of bone loss, expcailly among women who have experience menopause.
https://www.prolia.com/how-prolia-works/how-prolia-works
https://www.webmd.com/drugs/2/drug-1273-7174/fosamax-oral/alendronate-oral/details
