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World Osteoporosis Day: 5 Superfoods That Can Help Your Bone Health
SummaryAs we observe osteoporosis day on October 20, it is important we also drive our attention towards the ways to prevent it. One way is by improving your diet. Read on to learn what superfoods can help your bone health.
World Osteoporosis Day is observed on October 20 to highlight the importance of early diagnoses of osteoporosis, awareness around it and how it can be treated or prevented.
What Is Osteoporosis?
It is a disease in which the bones become brittle due to a decrease in bone mineral density and bone mass. As per the International Osteoporosis Foundation, worldwide, 1 in 3 women and 1 in 5 men aged 50 years and over suffer from Osteoporotic fracture.
Osteoporosis causes bones to become so weak and fragile that they break easily by just a minor fall, a bump, a hard sneeze, or a sudden movement. These fractures could be life-threatening and a major cause of pain and long-term disability.
History
This day was established in 1996 by the National Osteoporosis Foundation, to raise awareness among the most vulnerable populations, including post-menopausal women. The day also addresses the care gap, as only 20% of patients with osteoporotic fractures are actually diagnosed or treated for osteoporosis. In 2010, in Europe, 12.3 million people were considered to be at a high risk for the same, were left untreated.
How Can You Maintain Bone Health?
- Regular Exercise, and weight training.
- With enough nutrition intake like calcium, vitamin D and protein.
- Maintaining a healthy lifestyle and avoiding sedentary lifestyle.
- Finding out about the risk factors and getting checked regularly.
- Getting tested for early diagnosis.
What Are The Top Five Superfoods For Bone Health?
- Green Vegetables, including Chinese cabbage, bok choy, kale, collard green, and turnip green. One cup of cooked turnip greens has 200 milligrams of calcium, which is 20% of the daily goal. The vitamin K in green vegetables also reduces the risk of osteoporosis.
- Food rich in magnesium and potassium also help with your bone health. Potassium neutralises acid in your body and can leach calcium out of your bones. Having a baked medium-sized potato can give you 31 milligrams of magnesium and 542 milligrams of potassium.
- You can add a grapefruit to your breakfast. Citrus fruits have vitamin C and it helps prevent bone loss.
- Fig is also a great source of calcium and other bone-health-related nutrients like potassium and magnesium.
- Fatty fish is also rich in vitamin D, calcium and omega-3 fatty acids that help with bone health.
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