Osteoporosis: how you can use nutrition to reduce risk

Meal prep can take many different forms, from plastic containers with chicken and broccoli, to preparing meals that ensure the whole family is responsibly nourished.

The latter comes with many considerations, such as how to ensure everyone meeting their nutrient needs to avoid age related health issues. This week’s #MastersMonday is aimed at educating us all on the dangers of osteoporosis and what preventative measures can be taken. 

What is osteoporosis?

Osteoporosis is a disease characterized by a reduction in bone density which results in decreased bone strength and increased fracture risk.

Who is most at risk?

Women over the age of 50 or those experiencing/post menopause are notably at risk, because women start with a relatively lower baseline bone mass as compared to men and a decrease in estrogen levels, as occurs during menopause, increases rates of bone reabsorption.

This isn’t to say men aren’t also at risk – those over the age of 65 or with known low testosterone are also at higher risk.

How can it be prevented?

• A diet rich in calcium and vitamin D or adequate supplementation

• Eating a protein-rich diet, ensuring at minimum the RDA for protein is being met to help provide amino acids required for bone formation

• A diet rich in potassium, vitamin C and vitamin K can contribute to collagen formation, assisting in the growth of healthy bone mass

• If you consume high amounts of sodium, reducing your intake can assist in the absorption of calcium

What can I do?

A diet rich in varied fruits and vegetables will help ensure you are getting in all of the required vitamins and minerals. The more colours, the better!

Make sure there is an identifiable protein source at each meal and snack. Poultry, red meat, seafood, eggs and egg whites, cottage cheese, greek yogurt, beans and legumes are just a few options for protein sources. Check out our recipe blog for more ideas and inspiration.

If you have any questions or would like to talk with one of our experienced nutrition coaches about how you can help both yourself and your loved ones utilize nutrition to benefit your long term health, follow this link to book in an initial consultation today!