Tag: Osteoporosis

Healthy Snacks Rich in Calcium

December 6, 2024

Calcium is an essential mineral for healthy bones and teeth. Insufficient dietary calcium can lead to the development of osteopenia and osteoporosis.

Osteopenia is low bone mass vs osteoporosis, a disease that makes bones weak and prone to fractures. Osteopenia can lead to osteoporosis.

Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.

The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.

High Calcium Snacks

Glass of Dairy Milk or Almond Milk with Tofu Chocolate Cake

Glass of Plain Kefir or Strawberry Kefir

Sliced Pecorino Romano or Parmesan Cheese with Assorted Sliced Fruit

Low Fat Strawberry Cheesecake

Almonds

Tahini (Sesame Butter) spread on Multigrain Crackers with Assorted Fruit

Yogurt Topped with Fruit and Almonds

Cheddar Cheese with Sliced Oranges, Strawberries or Kiwis

Dried Figs and Apricots with Almonds

Daily Calcium Requirements

Your Daily Calcium Requirements are based on your age and sex.

MEN
19-50 years 1,00 mg
51-70 years 1,000 mg
71 and older 1,200 mg

WOMEN
19-50 years 1,000 mg
51 and older 1,200 mg

High Calcium Dinner Ideas for Strong Bones

December 5, 2024

Calcium intake is crucial for bone health. Insufficient dietary calcium can lead to the development of osteopenia and osteoporosis.

Osteopenia is low bone mass vs osteoporosis, a disease that makes bones weak and prone to fractures. Osteopenia can lead to osteoporosis.

Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.

The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.

High Calcium Dinner

Tofu and Vegetable Stir Fry: Sauteed Chopped Kale, Brocolli, Scallions, Mushrooms, and Garlic in Toasted Sesame Oil. Serve over Egg Noodles.

Dessert: Low Fat Strawberry Cheesecake or Tofu Chocolate Cake

Daily Calcium Requirements

Your Daily Calcium Requirements are based on your age and sex.

MEN
19-50 years 1,00 mg
51-70 years 1,000 mg
71 and older 1,200 mg

WOMEN
19-50 years 1,000 mg
51 and older 1,200 mg

High Calcium Lunch Ideas for Strong Bones

December 4, 2024

Calcium intake is crucial for bone health. Insufficient dietary calcium can lead to the development of osteopenia and osteoporosis.

Osteopenia is low bone mass vs osteoporosis, a disease that makes bones weak and prone to fractures. Osteopenia can lead to osteoporosis.

Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.

The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.

High Calcium Lunch

Green Leafy Salad Combo with Dices and Sauteed Spinach, Swiss Chard and Kale.

Canned Salmon Salad Sandwich with Sliced Tomatoes and Clover Sprouts.

Frozen Strawberry Yogurt Dessert or Strawberry Kefir

Daily Calcium Requirements

Your Daily Calcium Requirements are based on your age and sex.

MEN
19-50 years 1,00 mg
51-70 years 1,000 mg
71 and older 1,200 mg

WOMEN
19-50 years 1,000 mg
51 and older 1,200 mg

Dietary Prevention of Osteoporosis

November 21, 2024

What Is Osteoporosis

Normal and Osteoporotic Bones

Osteoporosis is a bone disease characterized by decreased bone mineral density and mass. As the disease progresses bones become weak and brittle leading to increased risk of fractures.

Symptoms of Osteoporosis

Osteoporosis is called the ‘silent disease’ since there are no symptoms until fractures start to occur. As the disease progresses symptoms may include back pain, loss of height, a stooped posture, and bone that breaks more easily than expected.

Dietary Prevention of Osteoporosis

Build strong bones by eating a diet rich in calcium. 98 percent of bodily calcium is stored in your bones. Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70.

Sources of Dietary Calcium

  • Kale
  • Yogurt
  • Bok Choy
  • Kefir
  • Broccoli
  • Canned Seafood: Sardines, Anchovies and Salmon
  • Hard Cheese: Parmesan, Romano
  • Turnip Greens
  • Cottage Cheese
  • Oranges and Orange Juice
  • Collard Greens
  • Almonds
  • Tofu
  • Almond Milk
  • Great Northern Beans
  • Ricotta Cheese
  • Rhubarb
  • Figs
  • Soy Milk
  • Black Beans
  • Butternut Squash
  • Okra
  • Chickpeas
  • Unsweetened Rice Milk
  • Amaranth
  • Edamame
  • Powdered Milk

Prescription Medication That May Cause Bone Loss

August 17, 2012

Some prescription medications interfere with calcium absorption, and may lead to  bone loss.  Medications used over time, to prevent seizures, depression, gastric reflux, cancer, or transplant rejection, have been known to cause osteoporosis.  

Long-term use of prednisone, and cortisone may affect your body’s ability to build bone.  Read more about drugs that can cause bone loss in the following articles.

University of Washington Medical Center, August 2005, Drugs That Cause Bone Loss.

Texas A&M University, September 2012, Medications That May Cause Bone Loss.

The National Osteoporosis Foundation, Medications That May Cause Bone Loss.Information in this post is educational. 

Information in this post is educational.  It should not be used to replace medical advice from your physician, or other healthcare provider.

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Copyright 2012 Irene Pastore, and Blue Moon Personal Training