Ways To Prevent Or Reverse Osteoporosis

Limit Acidic Food

As previously discussed, when it comes to reversing or preventing osteoporosis, changes in an individual’s diet is necessary, especially when it comes to acidic foods and trying to limit the amount of dairy consumed. Foods that are loaded with calcium and are dairy-free include broccoli, leafy green vegetables such as kale, almonds, tofu, beans, and sesame seeds. Why eliminate dairy? Dairy, like cheese and ice cream, are acidic, and your body is better off consuming foods with a more alkaline pH.

When an individual consumes a lot of dairy, their body takes calcium from the bones to try and neutralize the acidity that most dairy products contain, resulting in the bones not getting enough calcium. Besides dairy, individuals should be aware of acidic meats, added sugars, alcohol, sodas, packaged food, and highly acidic natural foods such as citrus fruits. To ensure your body is getting enough calcium and absorbing the right nutrients and vitamins for your bones, take magnesium and vitamin D supplements.

Reduce Salt Intake

Another great tip for reversing and preventing osteoporosis is to reduce the amount of salt you consume. Sodium is reported to increase calcium loss in urine, and patients are recommended to not over-exceed 2,300 mg of sodium a day and to read all food labels carefully to ensure they do not go over this limit. For reference, for every 2,300 mg of sodium consumed, approximately 40 mg of calcium is lost when you urinate. The allocated amount is approximately a teaspoon a day, and on average, Americans are consuming about 4,000 mg of sodium per day.

Studies have also shown that regular table salt is the culprit, and weakens bones over time. Besides osteoporosis, too much salt is harmful to your heart and your bones as well. Research has shown that postmenopausal women who have a high-salt diet lose more bone minerals than other women who consume a lower amount of sodium.