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.
Osteopenia Diet
How Diet Affects Osteopenia
Osteopenia is the stage just before osteoporosis sets in. It is not a disease. How a person falls prey to osteopenia is largely determined by the food. Consuming a diet rich in calcium and Vitamin D, performing weight-bearing exercises to strengthen the muscles and bones, and avoiding foods that interfere with the absorption of calcium will improve bone density (3), (4). 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.
Osteopenia Sample Diet Plan
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
Our daily intake of food can be categorized into alkaline and acidic. The following foods may reverse bone loss and help calcium absorption in the bones (5):
Sardines with bones Low-fat yogurt (I didn’t want to get atherosclerosis with high-fat!) Tofu processed with calcium salts Milk (go for soy milk if you are lactose intolerant) Ricotta cheese Collard greens Almonds Dried figs Pinto beans Navy beans Orange juice fortified with calcium Broccoli Turnip greens Kale Spinach
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 doesn’t suffer a deficiency. Including cheese, egg yolks, orange juice, and cereals fortified with Vitamin D in your diet should do.
Foods To Avoid
When I made my osteopenia diet chart, I made it a point to exclude foods that interfered with the absorption of calcium. Phytates and oxalates have the potential to do this, so I ensured that I did not mix such food items with calcium-rich food. For instance, I usually eat only cheese and never with beans or spinach, as it is an oxalate. 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.
Osteopenia Diet Recipe
Grilled Sardines With Veggies
2 sardines, washed, scaled, and gutted 1/2 red onion 2 garlic cloves 2 lemon wedges 1/2 teaspoon chili flakes 1 sprig of rosemary 4 tomato wedges 4 asparagus tips 2 tablespoons olive oil Salt and pepper
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.
Benefits Of Osteopenia Diet
Helps to build bone mass and strengthen bones. Improves immunity.
Dos & Don’ts
Cheers!
