Health & Wellness

Foods to Help Fight Osteoporosis

When it comes to bone diseases, osteoporosis is the most common type. Osteoporosis is the thinning of bone tissue and loss of bone density over time. Did you know that researchers estimate that about 1 out of 5 American women over the age of 50 have osteoporosis, and about half of all women over the age of 50 will have a fracture of the hip, wrist, or vertebra? Osteoporosis is a serious bone disease that every woman should be aware of. When the body does not form enough new bone or when too much old bone is reabsorbed by the body, this is when osteoporosis occurs. As a person ages, calcium and phosphate—two minerals that are essential for normal bone formation—may be reabsorbed back into the body from the bones, which causes weak bone tissue. Weak bone tissue may result in brittle and fragile bones that may fracture, even without injury.

Some foods that help fight osteoporosis include skim milk, calcium-fortified orange juice, collard greens (one of the best plant sources of calcium), nuts (magnesium-rich almonds, cashews, peanuts and soybeans), salmon, and sweet potatoes (a fabulous source of potassium, which research suggests may boost bone health).

Exercises that help prevent osteoporosis include weight-bearing exercises like hiking, climbing stairs, running, and tennis, and strength training.