More than 10 million Americans have osteoporosis, with 44 million more suffering from thinning bones. And while there are certain risk factors for osteoporosis which you can’t control (including age, gender and genetics), your diet and lifestyle play the biggest role in keeping your bones strong throughout life.
But what kind of diet benefits the bones?
A whole foods, unprocessed diet that is low in sugar (which leeches calcium from the bones and increases the bone-thinning hormone cortisol), rich in bone-boosting minerals (calcium, magnesium and potassium), rich in B vitamins (which reduce homocysteine – an inflammatory factor associated with thinning bones), as well as low in sodium, caffeine and alcohol which de-mineralize the bones.
Here are the specific criteria that make a recipe an “Osteoporosis Recipe” at Healing Gourmet:
- BONE BUILDING MINERALS: Provides a good source of any of the following bone-boosting minerals:
- Calcium
- Magnesium
- Potassium
- BONE BOOSTING Bs: Provides a good source of any of the following homocysteine-reducing vitamins:
- Folate
- Vitamin B6
- Vitamin B12
- LOW SODIUM: Contains less than 140 mg/serving
- LOW SUGAR: Contains less than 10 grams of sugar/serving
When you submit a recipe that meets these criteria, your healthy creation will appear in Osteoporosis Recipes, helping others to enjoy a healthy, bone-boosting diet.
Along with enjoying a low glycemic, low sugar diet that’s rich in bone-boosting vitamins and minerals and moderate in sodium, it is vital that you engage in regular weight-bearing exercise, optimize your vitamin D levels (ideally obtained from sun exposure) and DON’T SMOKE. Remember - if you choose to consume alcohol and caffeine, it is important to do so in moderation, as these substances are known to contribute to osteoporosis.