Eat your way to stronger bones and muscles in order to prevent Osteoporosis

Osteoporosis involves bone loss, which makes bones more susceptible to fractures. Bones constantly renew themselves throughout our lives. Ongoing bone loss and bone formation are controlled by hormones.

Hormonal changes from around the age of 40 may lead to increased bone loss, which is more prevalent in women than in men. Other risk factors include vitamin D deficiency and calcium deficiency.

Treatment may include the prescription of medication that promote bone formation or the slowing down of bone loss.

To prevent osteoporosis it is important to consume a healthy diet with sufficient vitamin D and calcium. Regular exercise also helps stimulate bone formation. 

With age, the muscles and bones start to weaken and in order to keep them healthy and strong it is important to consume the right minerals, vitamins and nutrients. Calcium and vitamin D are particularly important for bone health. Calcium is crucial for strengthening our bones and teeth while vitamin D helps the body absorb calcium. Consuming protein is important to keep muscles strong and healthy and it can be found in various foods.

Sources of calcium:

  • Dairy foods
  • Green leafy vegetables  
  • Nuts
  • Tofu 
  • Bony fish
  • Almonds and walnuts

Sources of Vitamin D:

  • Oily fish
  • Egg yolk
  • Mushrooms
  • Fortified foods such as breakfast cereals and milk

Sources of protein:

  • Eggs
  • Greek yoghurt
  • Lean meat
  • Fish
  • Nut butter
  • Beans
  • Nuts and seeds