Osteoporosis is a disease of the bones that causes them to become weak and there is an increased risk of suffering some type of fracture. They say that it is a silent disease, because it usually does not produce symptoms until there is a fracture. This disease is chronic and occurs when bone mass or bone tissue decreases, which causes the bones to be much more fragile. It is very common among women over 50 and diet plays a very important role. We tell you what to eat to avoid osteoporosis and what foods you should avoid.
Relationship of osteoporosis and diet
- Juan José Rojas, Professor of Nutrition and Dietetics at the Universidad del Pacífico, explains that it has been shown that diet is related to the appearance of osteoporosis : “The relationship between adequate calcium and phosphorus nutrition and their results on bone mineralization and pathologies associated with a deficit of these nutrients ”.
- On the other hand, this nutritionist adds that an inactive lifestyle is not good for osteoporosis either: “In populations where calcium consumption throughout the life cycle is low, due to multiple causes such as poor diets, sedentary lifestyle, tobacco and alcohol consumption, and low exposure to the sun (…) the prevalence of osteoporosis is higher”.
What to eat and what to avoid to avoid osteoporosis
- Dairy products. It is important that you make sure that your diet has a sufficient contribution of calcium and phosphorus. Therefore, you should take dairy products such as milk, yogurt and cheese. According to Professor Rojas, “scientific evidence has consistently shown that the consumption of calcium and phosphorus at key stages of life makes it possible to reduce the occurrence of nutritional bone pathologies, including osteoporosis.” It is recommended that pregnant, breastfeeding and menopausal women take three dairy products a day.
- Fish. Among the fish, the ones that provide the most calcium are, according to the Spanish Association with Osteoporosis and Osteoarthritis, anchovies and sardines in oil. Squid also have calcium.
- Nuts. If you incorporate nuts into your diet you can help prevent osteoporosis. Almonds provide an extra dose of calcium, but also hazelnuts and, to a lesser extent, walnuts and peanuts.
- Vegetables. Among the vegetables that provide the most calcium are chard, cardoons, broccoli, cabbage…
- Fruit. The fruits that will help you the most to prevent osteoporosis are figs, raisins and oranges.
- Olives. Fresh olives will also provide you with calcium according to the Spanish Association with Osteoporosis and Osteoarthritis.
- Avoid fizzy drinks. Drinking these types of drinks in excess will cause a decalcification of the bone and, with it, increases the risk of fracture. These types of drinks contain a substance called phosphoric acid that can unbalance the levels of calcium and phosphorus in our body. If there is too much phosphorus, the body will take advantage of the calcium in the bones to rebalance this relationship, weakening them.