Osteoporosis (bone loss) makes bones brittle and unstable – and increases the risk of fractures. However, the disease is often discovered too late. With the right diet, you’ll strengthen your bones so it doesn’t have to get that far.
Osteoporosis is a metabolic disorder in the bones
Bone loss puts you at an increased risk of fractures
Even small changes in lifestyle can have a preventive effect
Calcium and vitamin D are particularly effective
Which foods help against bone loss? If you suffer from osteoporosis, the bone metabolism is disturbed: the natural breakdown of bone tissue is excessively pronounced, the consequence of osteoporosis (also called bone loss) is an increased risk of bone fractures.
Recognizing and preventing osteoporosis: Make sure you take calcium and vitamin D
The right diet is largely responsible for physical well-being. In addition to the entire organism, the health of the bones and muscles is strengthened. The most important thing is the right combination of diet and physical activity. Together, the two components ensure a strong and healthy body structure, even in old age.
Our skeleton consists of around 210 bones, which store 98 percent of our body’s calcium. So it’s no wonder that calcium in particular is of particular importance in the right diet. In addition to calcium, vitamin D is the second important building block for strengthening bones. Without the vitamin, not enough calcium can be absorbed in the intestine. Vitamin D deficiency can also have other dramatic effects on the body.
Even small changes in lifestyle make an impact
In most cases, a complete lifestyle change is not necessary to create a bone-friendly meal plan. Small, simple changes are often enough: less meat, sausage, salt and fat – but more vegetables and fruit. Green vegetables and fruits are ideal sources of vitamins, minerals and fiber.
Eat as diverse as possible
Potatoes and grain products are essential
Fresh fruit and vegetables several times a day
Less meat
Less high-fat foods
Sugar and salt in moderation
Drink enough liquid
Fresh and gentle preparation of the food
Calcium intake is particularly important
Milk and milk products such as yoghurt, cheese or certain types of hard cheese are best suited to cover the daily requirement.
Vitamin D* is mainly found in fatty sea fish such as herring, mackerel or salmon. However, only around ten to 20 percent of the vitamin D household can be covered through food.
The rest is absorbed through exposure to sunlight. A short walk is usually enough.
Osteoporosis prevention: beware of the “calcium thieves”
While vitamin D and calcium promote bone formation, there are also numerous foods that are bad for skeletal stability.
Then there is talk of so-called “calcium robbers” that slow down the body’s absorption of calcium. You should therefore avoid the following foods or only consume them in small amounts:
Black tea
Coffee
Oxalic acid (e.g. found in beetroot, chocolate or rhubarb)
Phosphates (e.g. contained in ready meals, fast food, cola, lemonades, processed cheese)
sausage and meat
alcohol
Very greasy food
Too much salt
Often forgotten: magnesium for the bones
Vitamin D and calcium form the basis for strong bones, but 60 percent of the magnesium* in our body is also stored in our bones. It is important for bone metabolism and is mainly found in legumes, nuts and whole grain products.
