Fatty fish such as salmon, tuna, sardines and mackerel also pack a punch of vitamin D, which is great for your bones. Collard greens, kale, okra, turnip greens and broccoli are full of calcium. Spinach, beet greens, okra, tomatoes, artichokes, potatoes and sweet potatoes have bone-strengthening magnesium.
Lean Protein
Salmon and tuna are particularly high in vitamin D, which helps the body process calcium. Skinless chicken and other lean meats also provide a healthy dose of protein to support bone density and tissue growth.
The best choices include plant proteins, such as beans and nuts, as well as fish, skinless poultry and lean cuts of meat. Plant proteins are rich in vitamins, minerals and estrogenlike plant compounds that help preserve bone. Low-fat dairy products, including milk and plain yogurt, are another good source of protein.
Exercise
Just 30 minutes of exercise each day can help strengthen bones and prevent osteoporosis. Weight-bearing exercises, such as yoga, tai chi, and even walking, help the body resist gravity and stimulate bone cells to grow. Strength-training builds muscles which also increases bone strength.
While you can never regain the bone density you had in your youth, you can help prevent rapidly thinning bones, even after your diagnosis. Here's a breakdown of five lifestyle steps to help you on the road to better bone health.
Studies have also shown that a moderate intake of certain alcoholic and non-alcoholic beverages like wine, beer and tea may also be good for your bones. More research is also needed to better help us to better understand the relationship between these drinks and bone health.
Potassium-rich foods such as bananas, tomatoes and orange juice could help fight osteoporosis in post-menopausal women by helping to reduce the level of calcium losses, report researchers from the University of California San Francisco (UCSF).
The largest study to date published in The American Journal of Clinical Nutrition in 2008 found that elderly women who ate chocolate more than one time each day had thinner bones (less bone density) than women who ate chocolate less than once per week.
Plain Yogurt
Regular yogurt delivers almost twice the bone-strengthening mineral calcium. One serving of plain yogurt (3/4 cup) contains 263-275mg of calcium and Greek yogurt contains 180-212mg.
Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss. Avoid substance abuse.
Bone-strengthening program
An exercise program for osteoporosis should include four components: Weight-bearing exercises force your body to work against gravity, which helps to strengthen bones. Examples include walking, climbing stairs, playing tennis, and dancing.
Eggs are one of the few foods that contain vitamin D, which is a vital partner to calcium when building healthy bones. November is the perfect time to talk about pairing calcium and vitamin D in egg and dairy recipes since November is Osteoporosis Month.
Eggs. Egg yolks are high in vitamin D, better known as the “sunshine” vitamin. This nutrient is essential to your bone health because it affects how much calcium you're able to absorb by stimulating the production of a calcium-binding protein.
Avocados are rich in phosphorous, magnesium and manganese to help maintain bone health and reduce your risk for developing osteoporosis.
Milk and Osteoporosis – Drinking Sheep Milk May Help Protect Against Osteoporosis! The bottom line is that dairy milk and eating dairy food, especially sheep milk products, is an easy way to get enough calcium, protein, and other nutrients that help keep your bones strong and your body healthy.
The bottom line is, if you're a coffee drinker, you shouldn't be worried about its impact on your bone health. “For all those folks who drink lots of coffee and are concerned about the health effects of coffee, this is good news,” he said. “It appears to show that coffee is, in general, probably good for bone health.”
A: It varies. If you follow your doctor's instructions and allow for adequate rest and recovery time, your bone should heal within three to six months. More extensive injuries, especially those that involve a joint, may require two years or more for optimal recovery.