How to negotiate a calcium-rich diet to prevent osteoporosis

Many women can help prevent osteoporosis by foods that will give them plenty of nutrients, but building your own calcium-rich diet can be like negotiating a business deal or a good game of chess. In order to win, you have to consume more nutrients from the foods you consume every day and to limit ingredients that are harmful to your bones.

How does osteoporosis affect me?

Osteoporosis occurs when your bones become weak from losing too many minerals and density. Women in menopause are especially susceptible to this disease because estrogen plays a part in the way bones absorb calcium. When estrogen levels drop during menopause or perimenopause, bones begin to lose more calcium than they take in, leading to the loss of bone mass. The best way to deal with osteoporosis is to prevent it, so read on for three easy tips to improve your diet and avoid osteoporosis.

Get enough calcium and Vitamin D

Calcium, in addition to being the most essential nutrient for bones, increases the effectiveness of other medicines your doctor may prescribe if you've already been diagnosed with osteoporosis.

There is some debate over how much calcium is enough, but a generally accepted amount is 1,200 to 1,500 milligrams a day. It's best to take it in several servings 400 to 500 milligrams because that is the most your body can process at once. That's two ounces of low-fat cheese, a cup of fat-free plain yogurt, or about a cup and a half of breakfast cereal, for example.

Vitamin D will help you absorb all of the calcium you'll get from those foods. Good sources of this nutrient include natural sunlight and fish, such as sardines, herring, and salmon.

Trade green tea for coffee or soft drinks.

Soft drinks can be harmful to your bones because phosphoric acid sometimes turns up as a major ingredient in some popular sodas. This chemical compound steals calcium from your bones and increases the risk of osteoporosis.

It's also smart to limit your caffeine intake since it can also take calcium from your bones. However, 300 milligrams of caffeine a day is okay if you're getting enough calcium from other foods of supplements. That's about two cups of coffee, for example. If you're really concerned about bone health, switching to decaf is a good alternative.

Green tea is an even better alternative. Some studies suggest that it contains plant compounds that boost bone health. According to sciencedaily.com, green tea contains chemicals that encourage bone growth and slow decay.

Eat fresh foods instead of processed foods.

Although these foods may be convenient and tasty, they usually contain a lot of salt, which causes you to lose bone mineral. Try to limit or avoid high-salt foods, such as deli meats, canned foods and fast food.

A healthy alternative for ready-made or package food is fresh fruits and vegetables, which tend to be high in nutrients like potassium, fiber and Vitamin C. Instead of eating a bag of chips, grab an apple or banana. And instead of eating out for lunch, pack a lunch with a leafy green salad and a protein-rich serving of meat or fish, like chicken, turkey or tuna.

Did you know?

Osteoporosis is difficult to detect because symptoms usually don't develop until the latter stages of the disease. Symptoms include fractured bones, back pain, stooped posture and tooth loss. Click the following link to read more about the treatments of osteoporosis.

To learn more about Osteoporosis