Six Diet Tips to Prevent Osteoporosis

You must intake enough calcium and vitamin D in order to prevent osteoporosis.
Six Diet Tips to Prevent Osteoporosis
Carlos Fabián Avila

Reviewed and approved by Doctor Carlos Fabián Avila.

Written by Okairy Zuñiga

Last update: 09 October, 2022

We all love to move freely. That’s why it’s important to follow these diet tips and prevent osteoporosis to stay healthy in the long run.

You probably already know that it’s important to give your bones the calcium they need in order to prevent osteoporosis. But are you doing it? Do you know how to accomplish it through the food you eat? This is why we decided to share some dieting recommendations to help you prevent osteoporosis.

Diet tips to help you prevent osteoporosis

A woman following some diet tips by drinking milk.
Canary seed milk is neither curative nor a substitute for medical treatments. It simply provides nutrients that contribute to your well-being.

1. Start to prevent osteoporosis as soon as possible

How old are you? Does the possibility of developing osteoporosis worry you? Few people think of preventing this and other diseases when they’re young and don’t have any health problems.

However, that’s exactly what they should be doing. The sooner you start taking steps to prevent osteoporosis, the greater your chances of success. In this regard, you should also check your family history.

If your closest relatives have been diagnosed with this disease, it’s advisable to start taking measures during your 20’s and 30’s. You should include calcium-rich foods in your diet that will strengthen your bone mass and prevent rapid degeneration.

2. Diet tips – limit your salt intake

Another step to preventing osteoporosis is reducing the amount of salt you consume daily. While there are no studies on how salt affects your bones, it has been found that people with high blood pressure have greater bone density loss. This is according to an article published in The Journal of Clinical Endocrinology & Metabolism.

Also, you should know that salt increases the amount of calcium that your body eliminates through urine. If you don’t prevent this situation, your bones will become thinner over time.

  • To prevent this, take a calcium supplement or eat more calcium-rich foods

3. Eat more nuts

Some pecans on a wooden table.

A delicious alternative that will help you prevent osteoporosis is eating nuts and seeds regularly. These include pistachios, peanuts, and almonds. However, you must make sure they’re as natural as possible.

These foods are rich in minerals that build stronger bones, such as phosphorus, magnesium, manganese, and calcium. We recommended you only eat natural nuts because commercial versions often contain a lot of sodium and fat. This makes them very unhealthy.

You should ideally eat one to two servings of nuts each day. They’re the perfect snack to cut your cravings.

Learn How to Really Fight Osteoporosis

4. Limit your soft drink consumption

According to a 2006 study, soft drinks increase the incidence of osteoporosis in adult women. This study analyzed the effects of consuming caffeinated cola sodas and colas with phosphoric acid on bone density.

The result was that women who consumed cola soft drinks every day had some smaller bones in their bodies compared to those who avoided these drinks.

5. Consume dairy products every day

Some dairy products which are great diet tips against osteoporosis.

We definitely associate milk and milk products with osteoporosis prevention. Due to their calcium content, milk and milk products help keep bones strong.

To avoid getting bored of them, alternate between the available options: yogurt, cheese, and milk. Three servings of dairy products per day should suffice.

Find out how to Strengthen Your Bones and Alleviate Pain in Your Joints with this Natural Drink

6. Eat salmon regularly

Salmon is another food that can help you prevent osteoporosis. We’ve surely all heard about its weight loss benefits. What you may not know is that this type of fish is rich in vitamin D.

Your body needs this vitamin to absorb and process calcium, according to research published in the journal JAMA. If you don’t consume enough vitamin D, you may have bone problems even if you do eat enough calcium-rich foods.

  • In this regard, you can also choose other foods rich in vitamin D such as tuna, mushrooms, and egg yolk

Diet tips – keep it well-balanced!

Follow these diet tips and you can prevent osteoporosis and other diseases. Furthermore, this will improve your quality of life. Remember that regular exercise and sun exposure also improve your bone density and reduce the risk of developing osteoporosis.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Carbone L., Johnson Karen C., Prentice R., Sodium intake and osteoporosis. Findings from the women’s health initiative. J Clin Endocrinol Metab, 2016.
  • Burt LA., Billington EO., Rose MS., Raymond DA., et al., Effect of high dose vitamin D supplementation on volumetric bone density and bone strenght: a randomized clinica trial. JAMA, 2019. 322 (8): 736-745.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.