Eating Healthy For Osteoporosis How To Prevent it

Eating Healthy For Osteoporosis: How To Prevent it

What is osteoporosis?

Osteoporosis is the so-called “bone loss” that is often attributed to age and female gender. But that is only half the truth: Osteoporosis can occur at any age and in any gender. Despite this, women are more frequently affected by osteoporosis due to hormonal changes or ” menopause “.

Briefly noted, but this should be deepened in another topic article: Osteoporosis in women after menopause is easily avoidable. It is about biologically equivalent hormone replacement therapies, which are started as soon as the blood values ​​indicate a drop in female hormones. This happens to some women from the age of 35 and sometimes even earlier.

Diet and Osteoporosis?

Nutrition is not just the nutrients that we eat at meals. It includes any type of external supply that our body needs to function as intended.

On the one hand, these are nutrients that we actually absorb through meals, food and drinks. On the other hand, there are also nutrients that you can take as “food supplements”, those that our body can produce itself and lifestyles that the body needs for support.

It’s about NOURISHING instead of a consuming way of life!

It is about balancing the consuming influences with nourishing measures, so that the overall balance is beneficial for the body.

Nutrients in so-called “food supplements”:

This is about giving individual, blood value-supported and selective compensation for lack of nutrients, despite “perfect” nutrition. There is no one nutrient for osteoporosis.

A harmonious overall picture is the best therapy against osteoporosis. Nevertheless, the  main focus is on vitamin D , the necessary blood levels have been adjusted upwards in all professional societies for many years.

Nutrients that can be produced by the body itself:

With regard to osteoporosis, vitamin D should also be mentioned here, which is provided in large quantities by sunlight on unprotected skin (no sunscreen!).

For example, 15 minutes of whole-body irradiation in summer without sun protection, which most people can do without sunburn, leads to a 25-fold higher vitamin D production than the usual recommended daily doses for vitamins.

It is therefore recommended to sunbathe once a day and in the months with “r” from September to February 20,000 units of vitamin D per week should be part of the “daily bread”.

The body can produce certain amino acids, the basic building blocks of proteins. However, only if the majority of the amino acids that cannot be produced by yourself are supplied in a harmonious composition.

We not only need fats to be able to absorb vitamin D, but also for the transport structures of our veins and supporting soft tissues. So-called MCT oils, which are of great importance in the so-called ketogenic diet, are a central component of fat intake. The intake of cheap omega III, instead of harmful omega VI fatty acids, should already be known to everyone.

Fats are important building blocks of our nervous system. For this reason, they should be taken in a favorable form and quantity at the start of mental activity, especially in the morning. Here, the so-called ‘butter coffee’ concept is an option for the mid-morning brainstorm.

Carbohydrates are sources of energy and are therefore useful from midday, after the body’s stores have been burned out. It is particularly recommended to only use carbohydrates from 12:00 p.m. to 6:00 p.m., since the intake of carbohydrates is regulated by insulin and is required to build up the support systems.

Insulin and proteins are involved in the so-called anabolic phase, the building phase. This takes place mainly at night, so it is beneficial to shut down the carbohydrate metabolism and eat proteins in the evening.

Lifestyles that are nourishing for the body:

Movement, rest and mindfulness in harmonious balance are the premise for a good bone metabolism. Medium activity levels are always sufficient for this. Even an activity lasting more than 35 minutes and a resting heart rate increased by 50 beats per minute can already be described as regulative training. A heart rate of 130 is therefore sufficient for healthy people, who should be below 70 rather than below 80 at rest.

It’s better to do 35 minutes of moderate-intensity exercise 5 times a week than intermittent vigorous activity. A good rule for physical activity is the 3-1-2-1 rule = 3 days of training, 1 day off, 2 days of training, 1 day off and all over again. Even brisk walks with the dog, with the pulse rule from above, can also be seen as sport.

The concept of mindfulness, the Kabat-Zinn method should be mentioned here, is about carefully balancing one’s own activity with oneself and in the interaction with the outside world. Mindfulness concepts are recommended for everyone, not just people with osteoporosis.

Choose a way of life that always seeks and finds a balance between stress and relief without overexploiting your body systems. If you are not careful enough with yourself at times, you need a very special time to regenerate.

Topic drinking:

In summary, there is little objection to German tap water. The cup of coffee and tea are highly recommended because of the ingredients, even daily.

Care should be taken with fructose-containing fruit and fruit juices, as fructose is not well tolerated by many people. This can lead to intestinal irregularities and thus adversely affect nutrient absorption and thus osteoporosis.

When it comes to fruit and vegetables, the following two rules must be observed:

When it comes to fruit, berries are preferable to other types of fruit, such as apples, pears and oranges, as they have a lower fructose content. In addition, it is advisable to only take fruit juices until 2:00 p.m., then the body still manages to eradicate the unfavorable effects. Here naturally cloudy juices with pulp are superior to the other alternatives. 

From dinner it makes sense to give preference to green vegetables. Red vegetables have a higher sugar content and should therefore be eaten before dinner at best. Vegetable juices are healthiest when they are made in the blender itself and the vegetables are washed and processed into a smoothie in many proportions. Again, midday is the best time and green vegetables are preferable to red vegetables.


Nowadays, fruit and vegetables are more about the so-called “secondary plant substances”, which are usually no longer present in juice and other industrial products that have been processed too extensively. There are already products with “secondary plant substances” that should definitely be supplemented if you don’t eat enough fruit and vegetables. Unfortunately, the vitamin and micronutrient content of the vegetables and fruits available on the market today has declined sharply in recent decades, so that one must actually think about balancing important vitamins for this reason alone.

Also Read : Carbohydrates: These Increased Risks Can Arise

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