Dietary Recommendations
- Reduce your intake of sugar, alcohol, caffeine, fried food, dairy products and red meat.
- Increase your intake of whole-grains, legumes, fruits, vegetables, nuts, seeds.
- eat at least 3 portions of oily fish a week (such as mackerel, salmon and herring), fish and small amounts of organic meat and dairy - try sheep’s or goats produce instead of cows.
- Hydration is also important - aim for at least 4 to 6 glasses of filtered or mineral water a day.
Exercise
Regular weight-bearing exercise such as walking, dancing or jogging can maintain bone mass and if vigorous enough, actually encourage bone regrowth. Even if you are not exercising at the moment, it’s never too late to start - plus it’s a great way to lose those extra pounds! Always check with your GP before commencing an exercise programme.Supplements
In order for our bones to be healthy and strong, it requires optimum amounts of three key nutrients – Calcium, Magnesium and Vitamin D.Calcium is essential. It helps to mineralise and harden bones, and the research shows that by increasing your daily intake of calcium you can reduce the risk of vertebrae fractures by 20%. Because most postmenopausal women have a deficient intake of dietary calcium, supplementation of an extra 500 to 1500mg a day of calcium should be considered.
Magnesium – because calcium can prevent absorption of magnesium, a deficiency of which is a risk factor for osteoporosis, you also need to take magnesium as well.
Vitamin D increases calcium absorption by as much as 30 to 80 percent. The best source of Vitamin D is the sun. However, for us Brits at this time of year, it’s often not possible, so taking an extra 200iu to 400iu per day to prevent osteoporosis is recommended.
And finally – its also worthwhile supplementing your diet with Cod Liver Oil. It contains some Vitamin D, and helps maintain joint health and reduce joint pain of osteoarthritis, which is often present in people with osteoporosis.
(published with permission in writing from:http://weblog.healthydirect.co.uk)
