Diet for osteoporosis
Over the years, against the backdrop of hormonal changes, our bones become more brittle, lose their strength, and osteoporosis develops. Therefore, we need to adjust our menu in advance by adding foods that support our bones to the diet. To have strong bones and a spine after 50, you need to enrich your menu with foods rich in calcium, magnesium and vitamin D. But that’s not all! In addition to the above elements, zinc, iron, copper and vitamin K play an important role in the formation of bone tissue. To ensure that these substances are abundant in your body, you should abandon bad habits, eat right and give the body moderate exercise. Exercises for the musculoskeletal system – walking or jogging – are best suited, but any physical activity is useful.
Osteoporosis is a progressive loss of bone tissue, producing a decrease in its density and increasing the risk of fractures, especially of the hip joint, wrist, and spine. Prevention of the disease comes down to regular exercises for OAA (musculoskeletal system) and a diet rich in calcium and other beneficial substances.
So, the first assistant in the fight against osteoporosis is calcium, which is responsible for bone strength, but which begins to be washed out of the body with age. The daily calcium requirement is about 1000-1200 mg.
Calcium is contained in sour-milk products with low-fat content (cheese without preservatives, yogurts, kefir, etc.). Low-fat varieties contain almost as much calcium as whole foods, and they also allow you not to gain excess weight. In any fish, dried fruit, nuts, pumpkin seeds, green olives, beans, and peas.
Magnesium – improves the absorption of calcium into the intestines. The daily requirement is about 400-800 mg. It is found in cereal bread, nuts, oat and millet, seaweed, veal, legumes, and liver.
Vitamin D is present in fish oil, cod liver (a source of omega-3 fatty acids, vitamins A and D. All these micro and macro elements are necessary for healthy joints, but in very small quantities), herring, mackerel, and trout.
Diet menu for osteoporosis for 7 days
Monday
Breakfast: rye bread with low-fat cheese;
Snack: a handful of dried fruits;
Lunch: borsch, boiled chicken, vermicelli, coleslaw;
Snack: a handful of grapes;
Dinner: stuffed peppers, coleslaw.
Tuesday
Breakfast: toast with sardines;
Snack: a handful of dried fruits;
Lunch: fish soup, baked fish on a pillow of vegetables; beetroot, boiled beef, buckwheat porridge with stewed mushrooms, tomato;
Snack: home-made squash caviar on brown bread;
Dinner: Greek salad, grilled tuna with vegetables.
Wednesday
Breakfast: a cup of seasonal fruits or berries;
Snack: a handful of dried fruits;
Lunch: baked or fried fish, baked potatoes with spinach and sour cream sauce;
Snack: yogurt with 2 whole-grain toast;
Dinner: vinaigrette, buckwheat with meatballs.
Thursday
Breakfast: fruit salad with cottage cheese;
Snack: a handful of dried fruits;
Lunch: mushroom soup, stuffed cabbage with minced turkey, grated beets;
Snack: a cup of fermented milk drink, apple;
Dinner: salmon fillet, mashed potatoes.
Friday
Breakfast: boiled egg, 1 piece of cheese, whole grain bread;
Snack: a handful of dried fruits;
Lunch: mashed soup of zucchini and potatoes, pilaf;
Snack: a handful of nuts;
Dinner: vegetable casserole, beefsteak.
Saturday
Breakfast: yogurt, a handful of raisins;
Snack: a handful of dried fruits;
Lunch: broth with beans, steamed beef patties, baked potatoes, cheese salad, and tomato;
Snack: squash pancakes;
Dinner: oatmeal, boiled egg, a slice of cheese, mandarin.
Sunday
Breakfast: cheesecake with baked apple;
Snack: a handful of dried fruits;
Lunch: homemade squash caviar on brown bread.
Snack: sliced vegetables, tomato juice;
Dinner: boiled chicken, a salad of baked vegetables.
