What to Eat for Strong and Healthy Bones
Maintaining strong bones is an essential part of preventing bone diseases like osteoporosis. Osteoporosis, a disease characterized by weak bones and fractures, can be prevented or delayed by making simple changes to your diet and lifestyle. Find out what to eat and what to avoid with these helpful suggestions from Slocum Center for Orthopedics & Sports Medicine.
“It is never too late or too early to make dietary changes that will improve your bone health,” says Dr. Lisa M. Pomranky, sports medicine doctor at Slocum Center for Orthopedics & Sports Medicine. “Incorporating certain foods into your daily diet can help protect you from harmful bone diseases like osteoporosis and osteomalacia.”
Calcium and vitamin D, among other nutrients, are important nutritional factors for bone health.
Calcium can be found in kale, spinach, broccoli, seafood, fortified orange juice, and dairy products. Adults should consume 1000-1200 mg per day and no more than 500 mg at one time.
Vitamin D is harder to come by. Naturally, it can be found in sun-dried shiitake mushrooms and salmon. Fortified foods include dairy products, orange juice, and cereals. Most vitamin D is made in your skin from sun exposure, but care must be taken to avoid sunburn. Supplementation seems to be more important than previously thought given these factors. Adults should consume 1000-2000 IU per day.
Avoid consuming excessive amounts of alcohol, coffee, and soda, which are all commonly associated with weak bones. Incorporating weight-bearing exercises into your lifestyle is also important for bone strength and overall health.
If you are over 50 and have suffered a fracture from a ground-level fall, you may have osteoporosis. To schedule a bone density scan, call 541.249.4091 to make an appointment at Slocum Center for Orthopedics & Sports Medicine or click here to request an appointment online.
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