Osteoporosis Diet, Exercises for Treatment and Prevention

The goal of any osteoporosis treatment is to prevent fractures. Fortunately, you still have an opportunity to take steps in protecting your bones no matter your age.

In order to improve bone health, you’ll need:

Bone is made up of calcium, protein, and other minerals. Getting enough calcium in your diet helps slow bone loss.

If you are over 50, then you need to consume 1,200 milligrams of calcium in your daily diet to help treat or prevent osteoporosis. To do this, make foods that are high in calcium part of your diet.

The most concentrated food sources of calcium include:

  • yogurt
  • cheeses
  • almonds
  • low fat milk
  • sardines and salmon with bones
  • calcium fortified orange juice and cereals
  • dark green, leafy vegetables ~ broccoli, collard greens, bok choy

Foods rich in calcium are believed to be your body’s best source of calcium. Your alternative is taking calcium supplements.

Daily consumption of 400 to 600 IU worth of vitamin D is recommended for the older crowd in support of bone health.  Good dietary food sources of vitamin D are:

  • tuna
  • herring
  • salmon
  • vitamin D fortified milk

A vitamin D supplement may also be necessary in order to meet this recommended daily requirement.

Weight-bearing exercises done three to four times a week are also recommended for your bone health.  Examples of osteoporosis treatment and prevention  weight-bearing exercises:

  • walking
  • jogging
  • dancing
  • playing tennis

Also, strength and balance exercises will help you avoid falls, thus reducing your risk of breaking a bone.

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