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Osteoporosis

Osteoporosis means “porous bone”. This is a condition  where bones become so thin and brittle that they can break easily. Activities of daily living, like housework or picking up a bag of groceries, can result in broken bones.

Keeping bones healthy and strong:

Nutrition Tips for Healthy Bones:

  • Get enough calcium everyday from food. Milk and alternatives are the best sources of calcium. Calculate how much calcium you are getting with this calculator. If you cannot get enough from food ask a dietitian about a supplement.
  • Get enough Vitamin D. Vitamin D helps the body absorb and use calcium. It is difficult to get enough vitamin D from diet. A supplement of 400-1000IU vitamin D is recommended for everyone over the age of 50. For those with osteoporosis it is recommended to take 800-2000IU vitamin D.
  • Include a protein containing food at each meal. Protein works with calcium and vitamin D and is needed to build and repair bone. Protein is found in meats, like beef and chicken, and alternatives like fish, legumes and eggs, and in milk products.  For more information refer to Canada’s Food Guide.
  • Keep in mind, sodium and caffeine may cause your bones to lose calcium and become weaker. Click on each to learn how much is too much.

Other important ideas to keep bones strong:

  • Stay active – weight bearing activity like walking and resistance activities like lifting weights and carrying groceries can help build bone
  • Prevent falls. See these ideas to reduce the risk of falls.

Osteoporosis Supports

For More Information:

Eating For Bone Health

Body and Bones

In Your Community:

Recipes:

Osteoporosis Canada: Calcium Recipes

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