In this chapter, we will be discussing how we can live an osteoporosis free life with our diet.

People once thought a shrunken, stooped posture was a natural part of ageing, but the real culprit is osteoporosis. The skeleton con­stantly breaks down and rebuilds itself via cells called osteoclasts and osteoblasts, respectively. However, as we age we tend to lose bone faster than we rebuild it, which decreases the bone density, making it weaker and more likely to fracture/ break.

Osteoporosis is the major underlying cause of fracture in postmenopausal women and the elderly, and it develops silently. It may only be discovered after a fracture which usually involves the hip or the wrist joints, but may involve other joints during a minor bump or fall. Little fractures in the spine may gradually reduce height and also leads to stooped posture.

Osteoporosis can be prevented and its devel­opment decelerated through an adequate diet and lifestyle plan.

Foods to include

Calcium rich foods such as; milk, yogurt, an­chovies, and sardines.

Potassium rich foods such as; banana, coconut water, tomatoes, and eggplants.

Phosphorus rich foods such as; poultry, nuts and legumes, fish, and eggs.

Vitamin C rich foods such as; oranges/tanger­ines, limes/lemons, and bell peppers.

Vitamin D rich foods such as; salmon, sar­dines, and mushrooms.

Vitamin K rich foods such as; cabbage, avoca­do, and lettuce.

Foods to avoid

Sodas and caffeine rich drinks

Red meat and meat products

Processed foods

High fat diet and fast foods

Highly salted foods

Lifestyle modification

Going for walks, especially early morning for that early morning sunshine Vitamin D, jogging, skipping and other weight bearing exercises may help preserve the bone density.

Moderation of alcohol and cessation of ciga­rette smoking cannot be over looked.

In conclusion, many of the conditions we blame on old age have very tangible ways of be­ing avoided in our youth. Let’s not wait till it’s too late; let us change our lifestyles and diets now, so that we can continue to easily get up and go when our youth begins to depart.

The writer Dr. Bernice Korkor Asare is the CEO of Holistic Health Consult

“Your diet your health, your health your wealth”

E-mail: holistichealthconsultgh@gmail.com