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Eating to Prevent Osteoporosis

Early, Continuous Prevention is Key

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  • Have you ever tried to avoid calcium - it's in everything! I take a medication that requires me to avoid calcium twice a day, and I literally have to take it on an empty stomach, because everything has calcium in it.....
  • I love Sally Field and how she has worked so hard to make women aware of osteoporosis. She said she didn't know anything about it until she was told she had it.
  • Hey! I've been eating dried plums myself (they don't want to be called prunes anymore - LOL)
    I've been looking and looking for someone on here who noticed that study - I'm impressed with your doctor - mine is all about taking medications. So far I'm not taking boniva ...
  • The article was OK as far as it went. I lost a lot of bone even with a high calcium diet and plenty of exercise.

    Last year my doctor recommended that I NOT increase my dairy intake, but rather take a Vitamin D supplement (1,000 mg daily) And it worked wonders on my lastbone density test. I had actually gained bone without medications - even at 54 years old and being menopausal now for 6 years.

    My last visit with him he recommended that I add prunes to my diet. 10 prunes a day he said would really do my bones well. (It has something to do with the minerals in the prunes) So now I'm trying the prunes out and I can't wait for my next bone density scan.
  • I keep hearing how animal protein interferes with bone formation so I'm cutting back on the dairy I previously was adding into my diet ... sigh. It's so complicated!
  • JACQUELINENH
    Excellent article as always! I'm a big believer in exercise (especially weight bearing ones) as a way to boost bone health. Also, I am so intrigued by all the info coming out about diet, exercise, and the body's hormonal response. A really helpful "spark people friendly" article I read just about every day is this one from Women to Women: http://www.womentowomen.com/bonehealth/ost
    eoporosis.aspx

    Especially eye opening if you have just been diagnosed with osteoporosis and/or prescribed fosamax.
  • SLIMIRENE
    Just an FYI, some woman may have excellent bone density and as soon as they hit peri-menopause within 2 years they can be in ostopenea (start of Osteo). This onslaught against our bones is caused by our Hormones (lack of) that are depleting. It is important to get the "Hormones" in balance. I personally didn't want "drugs" so I'm going to try "Bio-identical Hrt". That's the synthisized hormone made from Yam & soy to duplicate our exact hormones. After researching for a couple of years this seems the best option for me. Evidently Suzzane Somers thinks so also, so we'll see.
  • ALEX67
    I'am learning alot of good advice,I just joined and i am 53 years old,I haven't taken very good care of myself.But I'am feeling my age so I'll be changeing my eating habits now that i join the SPARKPEOPLE, Thank you
  • VONDEEN67
    I know from personal experience that strength training helps. I was almost unable to walk. Had to use a cane at all times. I joined curves and started excersizing every day and improved so much that now I only have to use cane when I'm going to be doing a lot of walking. like to the mall ect.
  • Strength training is a great way to help prevent osteoporosis, and I think a greater emphasis on non-animal sources of calcium (for vegetarians, vegans & the lactose intolerant) is always good. Adding dairy products to my food is not a good way to get dairy - it makes me sick - so I need the other sources such as calcium enriched soy milk, spinach, tofu, etc.....
  • Strength training is a great way to help prevent osteoporosis, and I think a greater emphasis on non-animal sources of calcium (for vegetarians, vegans & the lactose intolerant) is always good. Adding dairy products to my food is not a good way to get dairy - it makes me sick - so I need the other sources such as calcium enriched soy milk, spinach, tofu, etc.....
  • DSTEPHER
    There is quite a bit of research that indicates a diet high in dairy is not protective for osteoporosis. Eating a diet high in animal protein is associated with calcium loss. Eating a diet rich with the vegetable, legume, grain, nut/seed sources of calcium is a better idea. You receive a greater benefit and better retention of the calcium that you do eat and you get this without the saturated fat from dairy.
  • Wow. Thanks for all the helpful comments and suggestions. My mom is around 55 years old, and her doctor told her a few years ago that she has the bones of a 65 year old woman, and that if she has daughters she should make sure that we become aware of the future benefits of caring for our bones now. So this article and your suggestions certainly help me to keep this in mind!!

    THANK YOU!!! :)
  • I just read about a study that found jumping increases bone density. The action of jumping "stresses" the bone, which stimulates bone production. They recommended jumping 100x per day on a hard surface, the higher the better. It doesn't have to be all 100 at once. So, I jump 20x periodically throughout the day. Easy!
  • I had a hospital nutritionist say that people under 125 # are at higher risk also. She said it is extremely impt. for strength training to also prevent it. She stressed strength training as much as she did calcium.

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