Nutritional Strategies to Prevent Osteoporosis

Osteoporosis compromises bone strength, increasing fracture risk and impairing the body's ability to regenerate bone tissue. As people age, this condition often progresses, affecting bones in the hips, spine, and wrists. While medications and weight-bearing exercises are commonly recommended, adopting healthy dietary habits plays a crucial role in prevention.

Key Foods for Osteoporosis Prevention

Calcium-rich foods
Consuming foods high in calcium supports bone health. Good sources include leafy greens like kale, collard greens, and spinach, along with dairy products such as milk, cheese, and yogurt. For those with lactose intolerance, soy milk and calcium-fortified plant-based options are excellent alternatives. Fortified foods and beverages with vitamin D enhance calcium absorption.

Protein and magnesium sources
Proteins serve as the body's building blocks, while magnesium helps preserve bone density. Incorporate lean meats like chicken and turkey, eggs, fish, and seafood. Nuts such as almonds, cashews, and peanuts, along with seeds, supply magnesium essential for maintaining healthy bones.

Vitamins C and K for bone health
Vitamin C boosts immunity and may reduce osteoporosis risk. Include oranges, lemons, tomatoes, kiwis, and red peppers. Vitamin K is vital for bone metabolism; add green vegetables like Brussels sprouts, broccoli, cauliflower, and leafy greens such as turnip greens and cabbage to your diet.

Medications for osteoporosis

Medications like Romosozumab (Evenity) help stimulate new bone growth and reduce resorption, mainly prescribed for post-menopausal women. Prolia® interferes with bone-resorbing cells to preserve bone strength. Fosamax (alendronate) is another option that decreases bone loss in women during menopause.