Reducing your risk of an osteoporosis-related fracture is all about maintaining a healthy weight and balancing your intake of essential nutrients. To do this, you need to get the right types and amounts of nutrients from the right foods. The key dietary recommendations for reducing your risk of an osteoporingarfare are: eat a high-protein diet, keep track of your calcium intake, and limit your alcohol intake. A high-protein diet consists of eating plenty of Lean protein, dairy products, nuts and seeds. A low-calcium diet means limiting how much calcium you take in through food and drink. To reduce your risk of an osteoporosis-related fracture, limit the amount of dairy products you eat per day and choose lower fat varieties instead.
Eat a High-Protein Diet
High-protein diets are one of the best ways to help build and maintain strong bones. The recommended intake for protein is between 1.4-1.8 grams of protein per kilogram of body weight. This means that people who weigh 65 kg (143.1 pounds) should aim for 55-70 g of protein a day, while those who weigh 125 kg (275.5 pounds) should eat 70-90 g of protein daily. The protein you eat should come from different sources such as Lean meats, low-fat dairy products, fish, poultry and eggs
Keep Track
If you’re unsure about your bone health, keep track of your bone health. Bone health is something that we all have to be aware of, especially as we get older. Some ways to keep track of your bone health are to note any changes your body is going through and taking note of your diet as well. Be sure to keep track of your diet, including what you eat and how much you drink. If you’re unsure about your bone health, keep track of your bone health. Bone health is something that we all have to be aware of, especially as we get older. Some ways to keep track of your bone health are to note any changes your body is going through and taking note of your diet as well. Be sure to keep track of your diet, including what you eat and how much you drink.
Limit your Alcohol Intake
One glass of wine or beer a day is unlikely to harm your bones, as long as you also eat plenty of calcium-rich foods. However, heavy drinking increases your risk of developing an alcohol-use disorder, which can lead to osteoporosis in men. Alcohol is thought to interfere with calcium metabolism by increasing calcium excretion through the kidneys and decreasing calcium retention by the bones. The effect of alcohol on calcium metabolism varies depending on the amount and type of alcohol consumed, as well as other factors such as acidity of the stomach and food intake. Women should limit their intake of alcoholic beverages to one drink per day, or 5-6 glasses of wine. Men should limit their intake of alcoholic beverages to three drinks per day, or 15-20 glasses of wine. These amounts are for normal, healthy adults.
