Osteoporosis Diet, Recipes, Facts, and Information

Osteoporosis is a disease that makes your bones weak and brittle. The word osteoporosis means porous bones. It makes your bones fragile leading to fractures that can occur from an action as harmless as a sneeze. A person with low bone density due to osteoporosis can fracture a rib or two by only sneezing.

So how do you tone down the risk of developing osteoporosis? Basically having an adequate intake of calcium and vitamin D and of course exercise will help. Eating healthy and exercising will help you keep the bone and its precious density but it will not be able to replace what you have already lost.

Calcium helps to minimize the bone loss that comes with aging. If we do not keep our calcium level up the body has to borrow calcium from our bones. Vitamin D is a wonderful partner to calcium, it helps the body in its absorption of calcium. As for exercise, well, we all know it strengthens the bones and muscles.

Calcium does a lot for our body, it plays many different vital roles. Calcium helps your body build healthy bones and teeth and keep them strong as you get older. It sends messages through you nervous system helping it function properly. Its helps the blood clot so you won't bleed to death from a minor cut. Without calcium the muscles will no be able to contract properly causing cramps and charlie horses. It also helps regulate your heart's rhythm, giving you a nice even heart beat.

How much calcium do we need ? The body's need for calcium changes as our age changes. I worked up a basic calcium daily need chart.

AGE ******************* DAILY AMOUNT

0-6 months ************ 210 milligrams

7-12 months *********** 270 milligrams

1-3 years ************** 500 milligrams

4-11 years ************* 800-1200 milligrams

12-25 years ************ 1300 milligrams

Men

26-49 years ************ 1000 milligrams

65+ years *************** 1500 milligrams

Women

25-49 years ************* 1000 milligrams

65+ years **************** 1500 milligrams

On estrogen

50-64 years ************** 1000 milligrams

Not on estrogen

50 - 64 years ************* 1500 milligrams

Pregnancy/Nursing ******* 1200-1500 milligrams

Just a little note about the all important Vitamin D. It is very important to the proper absorption of calcium.

AGE ************************ DAILY REQUIREMENT

up to 50 years ************ 200 IU

51-70 years *************** 400 IU

71+ years ****************** 600 IU

Vitamin K is also an active aid to calcium - it activates a bone protein that secures calcium within the bone. Try to keep your intake of Vitamin K between 90 and 120 micrograms.

• 1.5 million Americans suffer fractures due to weak bones.
• Women are 6 times more likely to develop osteoporosis than men.
• Fractures due to osteoporosis usually occur in the hip, spice, wrist, arm, leg, pelvis, and ribs.
• 1 in 5 elderly people die within a year of sustaining a hip fracture.
• Osteoporosis is more common in Caucasian women than any other race.
• Caucasian women the lifetime risk of a hip fracture due to osteoporosis is 1 in 6.
• Osteoporosis affects approximately 75 million people in Europe.
• An estimated 10 million Americans over the age of 50 suffer from osteoporosis.
• Thin women and women who have never borne a child are at a higher risk.
• Men and women both can develop osteoporosis.
• In women over the age of 45, it is the cause of more days spent in the hospital than many other disease.
• The lifetime risk of fracture due to osteoporosis in men over 50 years of age is 30%.

There are many varied causes for the development of osteoporosis, I have named the most prevalent.

• not enough calcium
• loss of estrogen after menopause
• lack of exercise
• too much salt
• heavy alcohol use
• cigarette smoking
• cortisone or steroid use
• certain diseases
• genetic factors
• caffeine - it increases loss of calcium through kidneys and intestine

• Dairy - milk, yogurt, cream, cheese
• Vegetables - celery, broccoli, crimini mushrooms, brussel sprouts, fennel, cabbage, summer squash, fennel, green beans, and asparagus
• Fruits - dried figs, oranges, and apricots
• Greens - collard greens, mustard greens, turnip greens, beet greens, kale, spinach, chard, and romaine lettuce
• Beans - kidney beans, pinto beans, black-eyed peas, black beans, white beans, and baked beans
• Seafood - sardines, tuna, salmon
• Herbs and Spices - cinnamon, dill weed, basil, thyme, peppermint leaves, parsley, garlic, oregano, and rosemary
• Miscellaneous - blackstrap molassses, tofu, almonds, sesame seeds, brazil nuts, and seaweed

Don't forget about calcium-fortified foods such as cereals and orange juice.

Ingredients:

1 egg

1/2 tsp salt substitute

1/4 tsp pepper

1/2 cup blanched almonds, finely chopped

1/3 cup wheat germ

4 boneless skinless chicken breast havles

2 tbsp extra virgin olive oil

2 gups grape tomatoes, halved

1 tsp basil

Directions:

Preheat oven to 425 degrees.

Lightly spray a cookie sheet with olive oil cooking spray.

Whisk egg, salt and 1 tbsp water until frothy.

Mix together almonds, wheat germ and pepper.

Dip chicken breasts into egg mixture then nut mixture.

Place chicken on cookie sheet and spray lightly with olive oil cooking spray.

Bake turning once for 20 minutes.

Heat olive oil in skillet over medium-high heat.

Add tomatoes, basil and garlic and cook for 5 minutes.

Serve tomato mixture over chicken and enjoy.

Serves 4

Ingredients:

1 1/2 cups fresh broccoli florets

2 tsp reduced fat butter

1 1/2 tsp flour

1/4 cup calcium fortified orange juice

1/2 tsp orange zest

Directions:

Place broccoli in 1 inch of water and bring to a boil.

Reduce heat, cover and simmer for 5 - 8 minutes.

In small saucepan, melt butter and stir in flour until smooth.

Gradually stir in orange juice.

Bring to a boil and cook, constantly stirring, until thickened (about 1 minute)

Stir in orange zest.

Drain broccoli and add orange juice mixture.

Coat broccoli evenly and enjoy.

Serves 2

Ingredients:

3 cups sliced summer or yellow squash

1 large onion, thinly sliced

2 cloves garlic, minced

3 medium to large tomatoes, sliced

1/2 tsp salt substitute

1/4 tsp pepper

2 tbsp Italian bread crumbs

1 tbsp Parmesan cheese

Directions:

Preheat oven to 350 degrees.

Spray casserole dish with olive oil cooking spray.

Layer vegetables in casserole dish and sprinkle with garlic, salt and pepper.

Sprinkle top of casserole with bread crumbs and Parmesan cheese.

Bake for 45 to 50 minutes.

Serves 4