8 Foods to Avoid for Osteoporosis (2022)

Writer: Emily Ziedman, MS, CN, AWC

Pathophysiology of Osteoporosis | 8 Foods to Avoid for Osteoporosis | Key Takeaways

Osteoporosis is one of those tricky conditions that sneak up on you slowly, but once it’s in full swing, grabs all of your attention quickly. Globally, it’s estimated that around one in three women and one in five men will experience at least one osteoporotic fracture in their lifetime – not an insignificant stat [1].

If you want to get ahead of osteoporosis and start rebuilding your bones, the first call to action is to look at your diet. Of course, you already know the basics of healthy eating, but there are specific nutrients that directly impact your bones that you may be overlooking.

For instance, did you know that some legumes may be dangerous for bone health? Yep. We’ll get into all of this and more, but first, let’s take a brief look at how this condition develops in the first place.

8 Foods to Avoid for Osteoporosis (1)

Pathophysiology of Osteoporosis

In healthy bones, your cells carry out a delicate dance of breakdown and rebuilding. This is happening all of the time, even at this very moment. In osteoporosis, the cells responsible for rebuilding bones (called osteoblasts) cannot keep up with the destructive cells (called osteoclasts). The result? Your bones become weak and fragile.

As a note: you need a healthy balance of both builder and destroyer cells for optimal bone function. So let’s not get down on osteoclasts here; they’re just doing their job.

Exactly why your osteoblasts fall short may be the result of several factors, including [2][3]:

  • Low vitamin D
  • Estrogen deficiency
  • Low calcium
  • Hyperthyroidism
  • Issues with your gut microbiome

Age, sex, and ethnicity all play a role as well, but, physiologically, you can thank the above factors if you’re experiencing bone loss.

Now let’s come back to your diet because regardless of why your bones are losing density, the best way to turn the ship around is to make sure you’re getting the nutrients you need while avoiding bone-stealing foods.

8 Foods to Avoid for Osteoporosis

1. Cola-Type Sodas

It should come as no surprise that soda would find its way onto this list — but you might be surprised as to why. Yes, sugar isn’t the best (and we’ll cover that shortly), but the problem with soda is actually the mineral phosphorus.

(Video) Foods that Fight Osteoporosis

But wait, doesn’t phosphorus help to build bones? It sure does.

However, if you’re consuming too much phosphorus (like when you drink soda beverages), it can impact bone density by disrupting the hormonal regulation of calcium and vitamin D [4][5].

To put things into perspective, the 2006 Framingham Osteoporosis study found that people who regularly drank cola-based sodas (three or more per day) had as much as 4% lower bone mineral density.
And for the diet cola drinkers out there — the same amount of phosphorus levels are present in the sugar-free varieties, so, unfortunately, there’s really no escaping this one [6].

2. Refined Sugar and Carbohydrates

Oh sugar, so sweet… yet so bitter.

There are endless reasons to list for cutting back on sugar (heart disease, diabetes, obesity), but we’re here to talk about bones — so let’s dig into how sugar seemed to mess this one up too.

Research shows that excess sugar consumption may increase the risk for osteoporosis through several different mechanisms [7]:

  1. Too much sugar can increase the urinary excretion of both calcium and magnesium (both essential minerals for bone health).
  2. Excess sugar can impact your vitamin D levels, which consequently reduces intestinal absorption of calcium.
  3. Sugar can impact those bone cells we talked about by reducing the activity of osteoblasts (builder cells) and increasing the activation of osteoclasts (the destructive cells).

In other words, sugar and osteoporosis are a recipe for disaster.

So, what can you do about that sweet tooth? There are several options out there for sugar replacements, including stevia, monk fruit, and xylitol. You can also enjoy honey and maple syrup in moderation.

Of course, on special occasions, don’t deny yourself a sweet treat; just be mindful of your consumption.

8 Foods to Avoid for Osteoporosis (2)

3. Charred and Burnt Foods

Why is it that everything on the grill just tastes better? Cook it in the oven, “that’s pretty good,” cook it on the grill, “delicious!”

Part of the reason is the flavoring that you get when you put a piece of meat or a stack of veggies on a hot grill. Along with whatever seasoning you add, those deep lines of smoky char are filled with flavor and add a unique texture to your meal.

(Video) 10 Worst Foods to Eat That's Bad for Your Bones (Osteoporosis) - Dr. Alan Mandell, D.C.

Unfortunately, those deep char marks are also filled with something else: AGES (Advanced Glycation End Products).

AGES form in a reaction when sugars combine with proteins or fat (more scientifically speaking, between the aldehyde groups of sugars and the amino acids of proteins, or fatty acids). This reaction causes the browning on your meat and veggies when you grill or use any other high-heat cooking [8].

The problem with these delicious AGES is that when they’re consumed in excess, they can instigate inflammation and oxidative stress in your body, including in your bone cells.
Furthermore, research shows that AGES may contaminate the cross-linking in your bone matrix. Your bone matrix is vital for bone strength and endurance, and when it’s compromised, you become more susceptible to bone fractures [9].

4. Salt

Research on salt and osteoporosis shows that for each 100 mmol (2,300 mg) increase in salt in your diet, calcium is expelled by 1.4 mmol (32.2 mg) [10].

This means that every time you consume salt, your body is giving away a little bit of calcium in return. And with over 99% of your body’s calcium stores located in your bones, where do you think salt is pulling its calcium debt from [11]?

If the loss comes from bone, it could equate to an additional 1% bone loss each year – not good.

Salt can be tricky because it’s added to most foods we consume today. If it’s packaged, you can almost be certain that there is some salt in there. But the big ones to watch out for include:

  • Processed foods
  • Cured meats
  • Sauces
  • Salad dressings
  • Instant soups
  • Frozen meals

Keep in mind that less than 5g (just under a teaspoon) fulfills your recommended daily salt intake [12].

8 Foods to Avoid for Osteoporosis (3)

5. Pro-Inflammatory Fats

Fat’s getting a really nice glow-up on its reputation these days. While back in the 90s fat was dubbed public enemy number one, today people are talking about how important fat is for every cell, tissue, and organ in your body.

With all of this fanfare around fat, there is one important fact to keep in mind — not all fats are created equal. When we cut it down to size, the difference in “types” of fat comes down to their chemical structure. Some fats are just more “beautiful” for our cells than others.

While omega 3 and monounsaturated fats come packed with health benefits, research shows that omega-6 fats (found in most vegetable oils) produce inflammation in your body [13].

(Video) Prevent Osteoporosis - Foods for osteoporosis prevention

Inflammation on its own can produce a host of issues, but it appears that omega-6 fats (particularly arachidonic acid or AA) target your bones. In fact, research shows that AA inhibits the synthesis of osteoblasts (builder cells) while favoring osteoclast (bone destruction cells) activity [14].

Other research suggests that a higher omega-6 to omega-3 ratio can impact bone mineral density in both men and women [15].

Now, this is definitely a “don’t-throw-the-baby-out-with-the-bathwater” situation because getting enough fat in your diet is vital for the health of your bones. Instead of cutting back on your fat intake, switch out your sources.

Fat sources to cut down on include: vegetable oils like canola oil, safflower oil, soybean oil, and corn oil.

Fats sources to focus on include: avocados, olive oil, fish, dairy, almonds, and flax.

6. Legumes

You might be a bit surprised to see legumes on this list — but there’s more to the story here.

Legumes are naturally high in a compound called phytic acid. In your body, phytic acid binds to minerals and inhibits their absorption. And yes, one of their favorite minerals is calcium [16].

As you can imagine, this becomes a problem for the vegetarians and vegans out there who are relying on beans for protein. But even for meat-eaters, if you consume legumes on a regular basis, you may be inhibiting your body’s ability to absorb calcium.

Luckily, there is a way around the problem. Soak your beans. Cover them by about two inches with cold water for four to 12 hours.

Soaking your legumes with some type of acid (lemon juice or vinegar) helps to break down the phytic acid. And if you don’t have time for that, you can buy sprouted beans, which will already have a reduced phytic acid content.

7. Excess Alcohol

This might be a tough one to swallow, but your nightcap could be promoting some of your bone loss.

(Video) 21 Foods For Osteoporosis - Best Foods For Osteoporosis

Research shows that excess alcohol interferes with the calcium balance in your body and also interferes with the production of vitamin D [17].

Excessive alcohol consumption can even mess with your hormones in more severe cases. For men, this could mean lower testosterone levels, and for women, it could lead to lower levels of estrogen. Both of these hormones play a crucial role in osteoblast activity [18].

Interestingly, one study showed that there might be a sweet spot for alcohol consumption and bone mineral density (BMD). While drinking four times a week or more was associated with reduced BMD, lighter drinkers (one to three times per week) had higher BMD than those who didn’t drink at all [19].

The takeaway? Don’t throw away that bottle of wine just yet, but just try not to go overboard.

8. Non-Organic Fruits and Vegetables

8 Foods to Avoid for Osteoporosis (4)

Yes, organic food is more expensive, but if you want to avoid heavy metals, it’s the only way to go.

Pesticides, which are sprayed on almost all conventional produce, are loaded with toxic compounds, including the aforementioned heavy metals [20].

These chemicals can cause myriad issues in your body, and your bones happen to be one of their favorite places to call home. When you consume heavy metals, they have a natural affinity for your bones, and you can bet they aren’t doing anything to promote bone health [21].

In fact, research shows that heavy metal exposure is associated with lower bone mineral density [22].

Buying 100% organic all of the time can be tough on the wallet, but there are a handful of fruits and vegetables called “the dirty dozen” that are known to contain the highest amount of pesticides. At the very least, try to avoid conventional forms of these 12 produce items [23]:

  • Spinach
  • Strawberries
  • Kale, collard, and mustard greens
  • Nectarines
  • Apples
  • Grapes
  • Cherries
  • Peaches
  • Pears
  • Peppers
  • Celery
  • Tomatoes

Key Takeaways

Eating to promote bone health is one of the most powerful things you can do as you get older. As you’ve probably surmised, many of these suggestions will extend to an overall well-balanced diet that can promote many areas of health (metabolic, heart, an cognitive health), so getting your diet in line always pays dividends when it comes to feeling your best.
In addition to food, however, if you want to optimize bone-building, it’s vital to incorporate other habits as well. These include exercise, restful sleep, and taking supplements like the AlgaeCal Bone Builder Pack (which is guaranteed to increase bone mineral density in just six months!).

References

  1. Sözen, Tümay, Lale Özışık, and Nursel Çalık Başaran. “An overview and management of osteoporosis.” European journal of rheumatology 4.1 (2017): 46.
  2. https://www.niams.nih.gov/health-topics/osteoporosis
  3. Föger-Samwald, Ursula, et al. “Osteoporosis: pathophysiology and therapeutic options.” EXCLI journal 19 (2020): 1017.
  4. Calvo, Mona S., and Jaime Uribarri. “Public health impact of dietary phosphorus excess on bone and cardiovascular health in the general population.” The American journal of clinical nutrition 98.1 (2013): 6-15.
  5. Guarnotta, Valentina, et al. “The daily consumption of cola can determine hypocalcemia: a case report of postsurgical hypoparathyroidism-related hypocalcemia refractory to supplemental therapy with high doses of oral calcium.” Frontiers in endocrinology 8 (2017): 7.
  6. Tucker, Katherine L., et al. “Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study.” The American journal of clinical nutrition 84.4 (2006): 936-942.
  7. DiNicolantonio, James J., et al. “Not salt but sugar as aetiological in osteoporosis: A review.” Missouri medicine 115.3 (2018): 247.
  8. Uribarri, Jaime, et al. “Advanced glycation end products in foods and a practical guide to their reduction in the diet.” Journal of the American Dietetic Association 110.6 (2010): 911-916.
  9. Yamagishi, Sho-ichi. “Role of advanced glycation end products (AGEs) in osteoporosis in diabetes.” Current drug targets 12.14 (2011): 2096-2102.
  10. https://www.worldactiononsalt.com/salthealth/factsheets/osteoporosis/
  11. https://www.ncbi.nlm.nih.gov/books/NBK109827/
  12. https://www.who.int/en/news-room/fact-sheets/detail/salt-reduction
  13. https://www.sciencedirect.com/science/article/abs/pii/S0952327818300747
  14. Casado-Díaz, A., et al. “The omega-6 arachidonic fatty acid, but not the omega-3 fatty acids, inhibits osteoblastogenesis and induces adipogenesis of human mesenchymal stem cells: potential implication in osteoporosis.” Osteoporosis International 24.5 (2013): 1647-1661.
  15. Weiss, Lauren A., Elizabeth Barrett-Connor, and Denise von Mühlen. “Ratio of n–6 to n–3 fatty acids and bone mineral density in older adults: the Rancho Bernardo Study.” The American journal of clinical nutrition 81.4 (2005): 934-938.
  16. Gupta, Raj Kishor, Shivraj Singh Gangoliya, and Nand Kumar Singh. “Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.” Journal of food science and technology 52.2 (2015): 676-684.
  17. https://www.bones.nih.gov/health-info/bone/osteoporosis/conditions-behaviors/alcoholism#:~:text=The%20link%20between%20alcohol%20and%20osteoporosis,-Alcohol%20negatively%20affects&text=To%20begin%20with%2C%20excessive%20alcohol,vitamin%20essential%20for%20calcium%20absorption
  18. https://pubs.niaaa.nih.gov/publications/arh26-4/292-298.htm
  19. Jang, Hae-Dong, et al. “Relationship between bone mineral density and alcohol intake: A nationwide health survey analysis of postmenopausal women.” PLoS One 12.6 (2017): e0180132.
  20. Defarge, N., J. Spiroux De Vendômois, and G. E. Séralini. “Toxicity of formulants and heavy metals in glyphosate-based herbicides and other pesticides.” Toxicology reports 5 (2018): 156-163.
  21. Rodríguez, Juliana, and Patricia Mónica Mandalunis. “A review of metal exposure and its effects on bone health.” Journal of toxicology 2018 (2018).
  22. Lim, Hee-Sook, et al. “Relationship between heavy metal exposure and bone mineral density in Korean adult.” Journal of bone metabolism 23.4 (2016): 223-231.
  23. https://www.ewg.org/foodnews/dirty-dozen.php

Article Categories:

Category: Nutrition

(Video) 10 Superfoods for Strong Bones and Preventing Osteoporosis

FAQs

Are bananas good for osteoporosis? ›

Foods that are high in potassium can also build bone health. Tomatoes, potatoes, papayas, oranges, and bananas are all excellent sources of this nutrient.

What food worsens osteoporosis? ›

Inflammatory Foods

Nightshade vegetables, such as tomatoes, mushrooms, peppers, white potatoes, and eggplant, can cause bone inflammation, which can lead to osteoporosis,” Khader says.

What is the best food to eat if you have osteoporosis? ›

Bone-Strengthening Foods to Help Combat Osteoporosis
  • Milk, cheese, and yogurt. Remember those “Got milk?” commercials? ...
  • Oranges and orange juice. Rich in vitamin C, oranges and orange juice help your body produce the things it needs for strong bones. ...
  • Leafy greens. ...
  • Salmon. ...
  • Eggs. ...
  • Nuts and seeds. ...
  • Cruciferous veggies. ...
  • Asparagus.

Which fruit is best for bones? ›

Food rich in vitamin C such as oranges, orange juice, bananas, plantains, prunes, grapefruits, strawberries, papaya, pineapples, and guava. Fruit juices that contain calcium and vitamin D. Fruits rich in vitamin K such as blueberries, raspberries, plums, grapes, and figs are good for bones.

What not to do if you have osteoporosis? ›

If you have osteoporosis, don't do the following types of exercises: High-impact exercises. Activities such as jumping, running or jogging can lead to fractures in weakened bones. Avoid jerky, rapid movements in general.

What increases bone density? ›

Include plenty of calcium in your diet.

The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu.

What is the best cereal to eat if you have osteoporosis? ›

For instance, wheat bran cereal can reduce the bone-strengthening benefits of calcium in the milk you pour on the cereal. Wheat bran in other foods, such as bread, is less concentrated and has less effect on calcium absorption.

What vegetables are good for osteoporosis? ›

One great choice: dark leafy greens such as bok choy, Chinese cabbage, kale, collard greens, and turnip greens. One cup of cooked turnip greens has about 200 milligrams of calcium (20% of your daily goal). On top of that, dark greens also have vitamin K, which can reduce your risk for osteoporosis.

What bread is good for osteoporosis? ›

Like pumpernickel, rye bread is rich in lignans, plant compounds linked with a wide range of health benefits including a reduced risk of heart disease, menopausal symptoms, osteoporosis and breast cancer.

How can I increase my bone density naturally? ›

Keep reading for tips on increasing bone density naturally.
  1. Weightlifting and strength training. ...
  2. Eating more vegetables. ...
  3. Consuming calcium throughout the day. ...
  4. Eating foods rich in vitamins D and K. ...
  5. Maintaining a healthy weight. ...
  6. Avoiding a low calorie diet. ...
  7. Eating more protein. ...
  8. Eating foods rich in omega-3 fatty acids.
30 Jul 2019

Which nuts are good for bones? ›

Some ideal nuts for osteoporosis prevention include almonds, sunflower seeds, or pistachios. Eat a handful each day as a snack to promote bone health.

Which fruit is highest in calcium? ›

Five dried or fresh figs provide your body with 135 mg of calcium. Papayas and oranges are two other fruits high in calcium.

What foods block calcium absorption? ›

Your body doesn't absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are rhubarb, beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldn't be counted as sources of calcium.

What drink is good for bone strength? ›

Orange Juice

Often times, orange juice is fortified with nutrients, such as calcium and vitamin D, say Galanis and Dorfman. Thus, drinking some OJ first thing in the morning could be beneficial for strengthening your bones!

Is oatmeal good for osteoporosis? ›

Oats are also believed to be the best whole grain to consume when it comes to preventing osteoporosis. The combination of minerals within oats makes them great for promoting bone mineral density.

Is ice cream good for osteoporosis? ›

The calcium found in ice cream also helps the health of bones and teeth. In making the bones stronger and more dense, it is directly related to preventing osteoporosis, which affects many people in later life.

What is the best exercise for osteoporosis? ›

The Best Exercises For Osteoporosis
  • Walking.
  • Jogging.
  • Climbing stairs.
  • Jumping rope.
  • Hiking.
  • Dancing.
  • Pilates & yoga.
8 Sept 2020

What can make osteoporosis worse? ›

People who spend a lot of time sitting have a higher risk of osteoporosis than do those who are more active. Any weight-bearing exercise and activities that promote balance and good posture are beneficial for your bones, but walking, running, jumping, dancing and weightlifting seem particularly helpful.

Does walking increase bone density? ›

By simply taking regular brisk walks, you can improve your bone density and reduce your risk of hip fractures.

How can I increase my bone density after 70? ›

There are things you should do at any age to prevent weakened bones. Eating foods that are rich in calcium and vitamin D is important. So is regular weight-bearing exercise, such as weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing.

What is a normal T score for a 70 year old woman? ›

Therefore in women > or = 70 years of age, the treatment of osteoporosis should be considered if the T-score is below -2.5.

How much weight should I lift to increase bone density? ›

Also, be sure to take these two precautions: If you have osteoporosis in your spine, don't lift more than 20 to 25 pounds with your arms or against your trunk, and avoid movements that have you twisting your trunk or bending forward extensively. (Bending back is fine, says Lein.)

Are carrots good for osteoporosis? ›

Researchers studied the calcium intake of humans who ate the carrot and found a net increase in calcium absorption. Adding this carrot to the diet can help prevent such diseases as osteoporosis.

What breakfast is high in calcium? ›

Breakfast foods high in calcium include milk, yogurt, calcium-fortified soy milk and soy yogurt, cheese, cottage cheese, tofu processed with calcium sulfate, calcium-fortified breakfast cereals and calcium-fortified orange juice.

Can you regain lost bone density? ›

The short answer is no, osteoporosis cannot be completely reversed and is not considered curable, but there are a number of health and lifestyle adjustments you can make to improve bone loss. Your provider may also prescribe you medications to help rebuild and slow down bone loss.

What is the best source of calcium for osteoporosis? ›

What are the best ways to get enough calcium?
  • Dairy products have the highest calcium content. ...
  • Dark green, leafy vegetables contain high amounts of calcium. ...
  • A serving of canned salmon or sardines has about 200 mg of calcium. ...
  • Cereal, pasta, breads and other food made with grains may add calcium to the diet.
29 Nov 2020

Does milk help with osteoporosis? ›

Dietary recommendations focused on milk, and dairy products are an important element for the prevention of osteoporosis.

Is spinach good for osteoporosis? ›

Spinach. Leafy, green vegetables are some of the best foods to eat when your goal is to strengthen your bones.

Are tomatoes good for osteoporosis? ›

Tomatoes help maintain strong bones.

They contain beneficial amounts of calcium and Vitamin K, both of which are pivotal in strengthening and performing minor repairs on bones and bone tissue.

Are apples good for osteoporosis? ›

Apple improves high bone density that is crucial for bone health. In addition, its inflammatory and antioxidant compounds may help in promoting bone strength and density. Bone rich nutritional quality of Apple- One medium Apple contains: Vitamin C: 14% of the Reference Daily Intake (RDI)

Which nuts have the most calcium? ›

Of all nuts, almonds are among the highest in calcium. Just 1 ounce (28 grams) of almonds, or about 23 nuts, delivers 6% of the DV ( 29 ). Almonds also provide 3.5 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they're an excellent source of magnesium, manganese, and vitamin E.

Is pasta good for bone density? ›

6: It is good for the bones .

Pasta is rich in amino acids and proteins. Proteins help to maintain the bone health. Intake of pasta can also help to prevent bone related pain. If you suffer from the problem of joint pains, then have pasta at least twice in a week.

Is white rice good for bones? ›

White Rice is a Perfect Complement to Bone Broth.

What leaches calcium from bones? ›

Animal protein—in fish, poultry, red meat, eggs, and dairy products—tends to leach calcium from the bones and encourages its passage into the urine. Plant protein—in beans, grains, and vegetables—does not appear to have this effect.

How long does it take to build bone density? ›

The bone-building phase in young adults -- at its speediest -- takes three to four months, and it may take a lot longer if you have osteoporosis or are older. So you won't be seeing big changes on any bone density tests after your first week of working out.

What is the newest treatment for osteoporosis? ›

Romosozumab (Evenity).

This is the newest bone-building medication to treat osteoporosis. It is given as an injection every month at your doctor's office and is limited to one year of treatment.

How quickly does osteoporosis progress? ›

While some bone is lost each year, the rate of bone loss increases dramatically in the 5 to 10 years after menopause. Then, for several years, the breakdown of bone occurs at a much greater pace than the building of new bone. This is the process that eventually causes osteoporosis.

Are cashews good for osteoporosis? ›

The magnesium in cashews is also important for bone formation as it helps with the assimilation of calcium into the bone. Manganese, another mineral in cashews, has been shown to prevent osteoporosis in combination with calcium and copper.

Which dry fruit is best for bone? ›

Here are 5 nuts and seeds that are renowned for their healing properties.
  1. Cashews. Cashews "contain calcium, magnesium, iron, zinc, and folate, making them an excellent source of minerals that contribute to bone health" notes the book 'Healing Foods'. ...
  2. Almonds. ...
  3. Walnuts. ...
  4. Flaxseeds. ...
  5. Sunflower seeds.
12 May 2021

Are walnuts good for osteoporosis? ›

Walnuts contain a high amount of manganese. Manganese has been shown to prevent osteoporosis in combination with the minerals calcium and copper. Magnesium, another mineral in walnuts, is important for bone formation as it helps with the absorption of calcium into the bone.

What has more calcium than milk? ›

Whole almonds

Whole almonds are one the richest sources of calcium. They are also packed with healthy fats, fiber, magnesium and vitamin E. While 1 cup contains more calcium than a cup of cow's milk, this is much more than a typical serving size.

Which yogurt is highest in calcium? ›

Many do not know that plain yogurt has higher calcium than Greek yogurt. Straining out the extra whey in yogurt makes Greek yogurt thick, creamy and higher in protein but lower in calcium.

Are blueberries high in calcium? ›

Blueberries also provide: 9 milligrams (mg) calcium. 0.41 mg of iron. 114 mg of potassium.

How do you feel when your calcium is high? ›

Excess calcium makes your kidneys work harder to filter it. This can cause excessive thirst and frequent urination. Digestive system. Hypercalcemia can cause stomach upset, nausea, vomiting and constipation.

Does oatmeal block vitamin absorption? ›

1) Soak your oats

Grains contain phytic acid, which, when untreated, combines with calcium, magnesium, copper, iron and zinc within the intestinal track. This results in the blocking of the absorption of these minerals.

Do nuts block calcium absorption? ›

Oxalates in green leafy vegetables, tea, beans, nuts, beets—can bind to calcium and prevent it from being absorbed. Phytates (phytic acid) in whole grains, seeds, legumes, some nuts—can decrease the absorption of iron, zinc, magnesium, and calcium.

Do bananas help absorb calcium? ›

And believe it or not, that food is… the banana!

You see, bananas help your body to absorb calcium and other vital nutrients that promote healthy bones.

What increases bone density? ›

Include plenty of calcium in your diet.

The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu.

What is the best source of calcium for osteoporosis? ›

What are the best ways to get enough calcium?
  • Dairy products have the highest calcium content. ...
  • Dark green, leafy vegetables contain high amounts of calcium. ...
  • A serving of canned salmon or sardines has about 200 mg of calcium. ...
  • Cereal, pasta, breads and other food made with grains may add calcium to the diet.
29 Nov 2020

How can I increase my bone density after 60? ›

Dr. Dreger offers 5 tips for combating that bone loss:
  1. Think calcium. Women up to age 50 and men up to age 70 need 1,000 milligrams daily; women over 50 and men over 70 should get 1,200 milligrams daily.
  2. And vitamin D. ...
  3. Exercise. ...
  4. Don't smoke. ...
  5. Drink alcohol moderately, if at all.
31 Jul 2020

What foods block calcium absorption? ›

Your body doesn't absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are rhubarb, beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldn't be counted as sources of calcium.

Does oatmeal block calcium absorption? ›

1) Soak your oats

Grains contain phytic acid, which, when untreated, combines with calcium, magnesium, copper, iron and zinc within the intestinal track. This results in the blocking of the absorption of these minerals.

What leaches calcium from bones? ›

Animal protein—in fish, poultry, red meat, eggs, and dairy products—tends to leach calcium from the bones and encourages its passage into the urine. Plant protein—in beans, grains, and vegetables—does not appear to have this effect.

What is the richest source of calcium? ›

Sources of calcium include: milk, cheese and other dairy foods. green leafy vegetables – such as curly kale, okra but not spinach (spinach does contain high levels of calcium but the body cannot digest it all) soya drinks with added calcium.

Does walking increase bone density? ›

By simply taking regular brisk walks, you can improve your bone density and reduce your risk of hip fractures.

What is a normal T score for a 70 year old woman? ›

Therefore in women > or = 70 years of age, the treatment of osteoporosis should be considered if the T-score is below -2.5.

Which yogurt is best for osteoporosis? ›

Greek Yogurt:

It's higher in protein and has fewer carbs compared to regular yogurt, but it's also lower in calcium – a key nutrient for bone health. It's a great choice, especially for women, because we need more protein as we age to help maintain muscle and bone.

Is oatmeal good for osteoporosis? ›

Oats are also believed to be the best whole grain to consume when it comes to preventing osteoporosis. The combination of minerals within oats makes them great for promoting bone mineral density.

Which vegetable has the most calcium? ›

A Guide to Calcium-Rich Foods
ProduceServing SizeEstimated Calcium*
Collard greens, cooked1 cup266 mg
Broccoli rabe, cooked1 cup100 mg
Kale, cooked1 cup179 mg
Soybeans, cooked1 cup175 mg
35 more rows

How much weight should I lift to increase bone density? ›

Also, be sure to take these two precautions: If you have osteoporosis in your spine, don't lift more than 20 to 25 pounds with your arms or against your trunk, and avoid movements that have you twisting your trunk or bending forward extensively. (Bending back is fine, says Lein.)

Can vitamin D reverse osteoporosis? ›

In some cases, a person can reverse osteoporosis bone loss with certain medications. People can maintain bone health by eating a nutritious diet, doing weight bearing exercise, and taking calcium and vitamin D supplements.

How quickly does osteoporosis progress? ›

While some bone is lost each year, the rate of bone loss increases dramatically in the 5 to 10 years after menopause. Then, for several years, the breakdown of bone occurs at a much greater pace than the building of new bone. This is the process that eventually causes osteoporosis.

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