The safest strategy is eating a diet that's low in salt and rich in fresh and minimally processed whole grains, fruits, and vegetables. Include enough calcium and vitamin D from foods, and supplements if necessary, and be sure to limit caffeine and carbonated drinks.
Certain food and drinks can help prevent bone loss, and according to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, and a member of our medical expert board, cow's milk is the number one drink for preventing bone loss.
According to the National Osteoporosis Foundation, drinking more than three cups of caffeinated coffee or tea a day “may decrease calcium absorption and contribute to bone loss.” Restrict your intake to no more than three cups per day. Herbal teas typically do not contain caffeine, so feel free to indulge.
Drinking large amounts of carbonated beverages during the development of adolescents may reduce the accumulation of bone minerals and increase the risk of future fractures [19]. A high content of phosphoric acid in soft drinks has been hypothesized to be one of the mechanisms linking soft drinks and fracture.
High doses of caffeine (800 mg) can double the amount of calcium lost in the urine.
Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label.
Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
Citrus fruits have vitamin C, which has been shown to help prevent bone loss. One whole pink or red grapefruit has about 88 milligrams of vitamin C, giving you the amount you need for the entire day.
Foods that are high in potassium can also build bone health. Tomatoes, potatoes, papayas, oranges, and bananas are all excellent sources of this nutrient.
Drinking green tea and/or ingesting green tea bioactive compounds may mitigate bone loss in elderly women and men, thereby decreasing their risk of osteoporotic fractures.
Skim or fat-free milk
An 8-ounce cup of skim milk contains 325 mg of calcium, which is nearly a third of the daily adult calcium requirement. Skim milk also has higher amounts of vitamins than whole milk because of fortification.
Avocados are rich in phosphorous, magnesium and manganese to help maintain bone health and reduce your risk for developing osteoporosis.
Some ideal nuts for osteoporosis prevention include almonds, sunflower seeds, or pistachios. Eat a handful each day as a snack to promote bone health.
Honey can protect the bone via its antioxidant and anti-inflammatory properties, primarily through its polyphenol content that acts upon several signalling pathways, leading to bone anabolic and antiresorptive effects.
The short answer is no, osteoporosis cannot be completely reversed and is not considered curable, but there are a number of health and lifestyle adjustments you can make to improve bone loss. Your provider may also prescribe you medications to help rebuild and slow down bone loss.
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.
Romosozumab (Evenity).
This is the newest bone-building medication to treat osteoporosis. It is given as an injection every month at your doctor's office and is limited to one year of treatment.
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.
Low calcium intake.
A lifelong lack of calcium plays a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss and an increased risk of fractures.