Osteoporosis diet

One way to boost your diet motivation is to focus on a 7-day plan, where you prioritize various vitamins and minerals.

The reason: Salt is bad for the bone!

Salt can pose a great obstacle to a sturdy skeleton. Research has found that postmenopausal women with a high-salt diet lose more bone minerals than other women of the same age.

Studies show that regular table salt, not simply sodium, causes calcium loss and thereby weakening bones with time.

For every 2,300 milligrams of sodium you take in, about 40 milligrams of calcium is lost in the urine.

Fruits and vegetables provide a multitude of micronutrients such as vitamin K, folate, magnesium and potassium, as well as antioxidants such as vitamin C and carotenoids. Higher fruit and vegetable intakes have been associated with higher BMD and less BMD loss over time. A systematic review of eight studies concluded that in post-menopausal women, cross-sectional studies support the positive relation between fruit and vegetable intake with bone health; however, the evidence of a beneficial effect of fruits and vegetables in osteoporosis prevention in prospective cohorts and randomized controlled trials is less clear. A more recent study in middle-aged and older men and women linked fruit and vegetable intake less than the recommended 5 servings/day with higher risk of hip fracture. In the Framingham Original cohort, fruit and vegetable intake was positively associated with BMD in both men and women cross-sectionally; and with less BMD loss at the hip in men. Furthermore, dietary patterns rich in fruit and vegetables were linked with higher BMD in men.