Nutrition Advice for Patients at Risk of Osteoporosis

In addition to possible family history, risk of osteoporosis can be increased by certain behaviors, such as alcohol or tobacco consumption and an unbalanced diet.
Nutrition Advice for Patients at Risk of Osteoporosis

Last update: 09 May, 2019

In general, all people are exposed to bone problems. However, there are determining factors that increase the risk of osteoporosis. 

Therefore, in this article, we’ll offer a variety of tips regarding nutrition that you can utilize to reduce the effects of this disease that weakens your bones.

Bones and Osteoporosis


Our bones are living tissues that often regenerate. That is, new cells replace the old cells. This guarantees their health and, therefore, good bone function.

However, this process may be interrupted or affected. If so, the cells may not regenerate as quickly and the bones become weak and thin.

In that case, we become prone to fractures. This is known as osteoporosis.

Factors that Increase the Risk of Osteoporosis

There are several factors that increase the risk of osteoporosis. Some are considered unpreventable. These factors are aging, family history, menopause, and a small bone structure.

On the other hand, there are risk factors that are preventable and have to do with lifestyle. These factors are excessive consumption of alcohol and smoking.

Among the preventable risk factors are health conditions such as amenorrhea, lack of vitamin C or D and low body weight. All of these conditions can be treated with medication or supplementation, which reduces the risk of osteoporosis.


Everyone should take measures against the risk factors that are preventable. However, those who already have non-preventable factors should make an extra effort to not add other symptoms.

Thus, if they have a family history of osteoporosis, if they’re elderly, or entering menopause, they have to take special care. There are already many risks for osteoporosis that can’t be prevented. This is why it’s not advised to add risk factors that are habitual, such as smoking or excessive drinking.

On the other hand, preventable conditions that increase the likelihood of suffering this disease should be treated in a timely manner.

Measures to Take Against Osteoporosis

Below, we’ll list the main nutrition measures you should take to reduce the risk of osteoporosis:

  • Eat the right amount of protein. Protein is the substance responsible for feeding our tissues. A low protein diet creates deficiencies in the regeneration of body tissues, including the bones.
  • Consume foods with Vitamin D. The main foods that contain vitamin D are fish oil, tuna, salmon, sardines, dairy products, egg yolks, avocados, and mushrooms.
  • Eat foods with calcium.The product that is highest in calcium is, without a doubt, dairy. However, we can also get this mineral through consumption of sardines, sesame, kiwi, almonds, cabbage, and dried figs.
  • Avoid excess fiber. Although fiber is a highly recommended compound for many diseases, in the case of osteoporosis, it can be counterproductive. This is because it has effects on the intestine that can reduce the absorption of calcium.

Take a look at this article: 6 Diet Tips to Help You Prevent Osteoporosis

Other Recommendations


  • Decrease salt intake.
  • Limit your bad habits. If you’re a smoker, try to start the process of quitting, as it increases your risk for osteoporosis, as well as a list of other health complications.
  • In the case that you’re overweight or underweight, reach out to a nutritionist to provide you with an adequate diet. 
  • If you suffer from amenorrhea, treat this situation as soon as possible with the help of medical specialists.
  • If you have calcium or vitamin D deficiency, meet with a nutritionist. They can guide you in the right direction to determine the cause of the deficiency.
  • Don’t forget to incorporate exercise into your daily routine. This can be as simple as walking 30 minutes a day.

Whatever the case, meeting with a specialist can help you overcome the conditions that increase the risk of osteoporosis. Remember that your health and quality of life are things that you shouldn’t take lightly.

Do you suffer from osteoporosis?

We recommend that you attend your medical check-ups and try to incorporate new healthy habits into your life to slow down the condition.

It might interest you...
How to Control Osteoporosis During Menopause
Step To Health
Read it in Step To Health
How to Control Osteoporosis During Menopause

Moderate, regular physical exercise is fundamental for preventing osteoporosis during menopause. At the same time, you need calcium and vitamin D.

  • Curiel, M. D., García, J. J., Carrasco, J. L., Honorato, J., Cano, R. P., Rapado, A., & Sanz, C. A. (2001). Prevalencia de osteoporosis determinada por densitometría en la población femenina española. Medicina clínica116(3), 86-88.
  • Mikosch, P. (2014). Alcohol and bone. Wiener Medizinische Wochenschrift.
  • Quesada, J., & Sosa, M. (2011). Nutrición y osteoporosis. Calcio y Vitamina D. Revista Osteoporos Metabólico Miner.