Osteopenia Diet what is it and what Foods to Avoid?

Specialty: Sports Nutrition

Kristen is a Registered Dietitian Nutritionist and a board-certified specialist in Sports Dietetics. She also has a Masters in Human Nutrition from The Ohio State University. She owns a private practice nutrition counseling business focu... more

Ones bone strength and density tend to decrease with progressing age. This decline usually starts from the age of 30 (especially in females), leading to a condition called osteopenia. However, following an osteopenia diet that includes foods to promote bone strength and density can help one manage or even prevent this condition. The bones of a female are thinner than a male. With progressing age, health conditions, sedentary lifestyle, hormonal changes, and food habits, the risk of developing osteopenia in females is higher compared to males (1). Though this condition does not have any associated pain, osteopenia may increase the risk of osteoporosis (2 ).

A balanced diet and regular exercise regime can help minimize the risk of osteopenia. Read on to get a diet plan and exercise routine, and learn about the lifestyle changes you should adopt to combat osteopenia.

How Diet Affects Osteopenia

According to health experts, over the last century, people have switched from vegetables, dairy products, and fruits to more meats, grains, and processed foods. This shift has limited the available calcium and other bone building minerals that are essential for bone health.

Why This Works

The foods listed in the diet chart are rich in calcium, vitamin D, Vitamin K, and other micronutrients. Ideally, it would help if you stick to home-cooked foods. A glass of milk before bed will not only prevent osteopenia but also ensure sound sleep.

Foods To Eat

Even though these foods are rich in calcium, for your body to absorb the same, Vitamin D is essential. You can get sufficient Vitamin D from sunlight and foods rich in the sunshine vitamin (6). Spend at least 10 minutes in the sun with most of your skin exposed, mostly in the early hours of mornings to help your body synthesize Vitamin D. This is where outdoor activities help. During winters, consume Vitamin D-enriched foods to ensure your body doesnt suffer a deficiency. Including cheese, egg yolks, orange juice, and cereals fortified with Vitamin D in your diet should do.

Foods To Avoid

Spinach, sweet potatoes, and beans have oxalates, while whole wheat bran, nuts, and beans are high in phytates (7), (8), (9). I also stopped having coffee and sodas as they contain caffeine that impedes calcium absorption. Drink coffee outside of mealtimes by 1 hr. For example, eat breakfast, wait for an hour and then drink coffee.

Role Of Exercise

Osteopenia leads to decreased bone mass, which may cause osteoporosis if a proper diet and exercise routine is not followed. If you are diagnosed with osteopenia, consult a fitness expert to know how to train your bones to build bone mass without getting injured. The best exercises to increase bone mass and strengthen your bones are running, walking, running up the stairs, weight- bearing exercises, biking, squats with weight, push-ups, and yoga.

Lifestyle

Stay Active

Staying active is the key to keeping ill health at bay. Working out regularly can up your metabolism rate, which in turn keeps a check on your overall health. This way, you can avoid heart disease, weak muscles, and bones, eye problems, skin disorders, digestion problems, etc.

Eat Healthy

You make your body happy when you eat healthily and provide it with an adequate amount of vitamins, minerals, carbs, proteins, and fats. The body responds likewise and makes you feel more energetic. Concentration improves, you will lose extra fat and also develop good immunity. Eat green leafy vegetables and protein and limit your intake of processed foods.

Avoid Stress

Stress leads to the formation of harmful oxygen radicals. Oxygen radicals cause damage to proteins, fats, and the DNA. Therefore stress may trigger a host of health problems that will make you weak. Avoid stressful situations. Listen to your favorite song, join a hobby class and get some me time these small changes can go a long way in helping you de-stress.

Get Good Sleep

After all the workouts for your bone strength, your body deserves some rest. Get at least 7 hours of sleep to keep your body going.

Dos & Donts

Osteopenia, characterized by low bone mineral density, can progress to osteoporosis if handled poorly. Following a balanced osteopenia diet that is rich in calcium, vitamin D, and vitamin K and exercising regularly are the most fundamental things you should do. Vitamin D is essential for the body to absorb calcium, so getting some sun exposure every day can be helpful. Otherwise, you can opt for vitamin D-rich foods like cheese and orange juice. Also, foods like beans, spinach, whole white bran, and sweet potatoes tend to tinker with calcium absorption, so avoid them. Most importantly, a glass of milk every day before going to bed can do wonders for your bones.

Cheers!

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