Stop These 4 Common Diet Mistakes To Protect Your Bones From Osteoporosis

Osteoporosis is a bone thinning disease that can affect men and women of all races, but it is more common in older women and especially after the menopause. Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn’t keep up with the removal of old bone, and fractures - particularly in the hip, wrist or spine - can occur. It’s important to follow a healthy, balanced diet if you have or are at risk of developing osteoporosis.

What to eat and drink

Low calcium intake plays a major role in the development of osteoporosis. Eat dairy foods such as cheese, milk, and plain yoghurt, or if you’re avoiding dairy then leafy green vegetables such as kale and spinach are good alternative sources. The recommended calcium intake is around 1,000 mg per day for adults, and only two cups of cooked spinach gives you nearly half of that. Vitamin D is your other best friend in the fight against osteoporosis, and you can get it from natural sunlight, fortified milk, egg yolks and fish, or even from supplements.

What to avoid

Regular consumption of more than two alcoholic drinks a day increases your risk of osteoporosis, as does smoking (although the link is less well established). Salt is another risk factor as it causes calcium loss in the bones, and should be limited to one teaspoon a day, according to the Dietary Guidelines for Americans. Don’t forget that there can be a lot of hidden salt in processed foods such as processed meat, pizzas, burgers, breads and soups.

Soda and caffeine