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Diet For Osteoporosis

Osteoporosis is a silent disease in which the bones become fragile and are more likely to break. It mainly affects women aged 55 and older.

A calcium-rich diet, adequate amounts of sunshine/vitamin D and regular weight-bearing exercises can help in the prevention of osteoporosis. Foods to avoid are those high in salt and soda. Studies have shown that diets high in salt cause calcium loss and bone weakening over a period of time. Soda/carbonated beverages on the other hand contain phosphoric acid, which is known to increase calcium excretion in the urine.

Exercise (especially the weight bearing kind) has shown to reduce the risk of osteoporosis. Choose an exercise* that suits you like yoga, walking or jogging, along with some light weight training and you can count on its benefits in the long run.

(*before starting on an exercise routine, always seek approval from your physician).

Option	Early Morning	Breakfast	Mid Morning	Lunch	Evening	Dinner

1	Tea (with 1/2 cup skimmed milk)	Masala roti, Yogurt (fat free)	Orange	Whole Wheat Phulkas/Rotis, Mushroom gravy, Channa dal with ghia, Tomato raitha	Flavoured milk (low fat)	Peanut pulao, Brussels veg sprouts fry, Khatta channa, Buttermilk, Apple
2	Coffee (with 1/2 cup skimmed milk)	100% whole wheat toast, Almond butter, Cut fruits with yogurt (fat free)	Papaya	Sunshine soup, Wheat rolls, Asparagus stir-fry, Yogurt (fat free)	Soy milk	Soy pongal, Mint chutney, Onion raitha, Peach
3	Ragi kanji	Oats porridge (with 1% milk), Strawberries	Watermelon	Brown rice, Shrimp with Vegetables, Dal Fry, Cucumber raita	Tea (with skimmed milk)	Cool cucumber soup, Wheat pasta with vegs, Green salad, Plum
4	Almond milk	Soy Idlis, Sambar, Tomato chutney	Pineapple	Ragi rotti, Alu methi, Veg sambar, Carrot raita	Apple shake	Paneer naan, Cabbage and peas curry, Mixed veg salad, Yogurt (fat free), Banana
5	Milk (1 %fat)	Malt-o-meal (with 1%fat milk), Blueberries	Nectarine	Cheese noodle ring (baked), Steamed vegetables, Citrus salad	Banana-berry fruit smoothie	Chicken sweet corn soup, Garlic bread, Roasted Vegetable Salad, Yogurt (fat free), Grapes

The number of osteoporotic Indian women is growing rapidly. You can take steps to prevent/arrest this lifestyle disease and maintain the best of bone health. Start now, even if you are in your teens!