Osteoporosis: 11 Tips For Strong Bones

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The bones have a variety of functions: they keep us upright, enable movement, protect our brain, store vital minerals and new blood is constantly being formed inside them. Healthy and strong bones are therefore extremely important for an active life.

However, as people get older, they develop a bone disease called osteoporosis. This leads to a decrease in bone mass, making the bones more brittle. Especially women after the menopause are affected by the so-called bone loss. But men are also at higher risk as they age. Osteoporosis can result in broken bones and/or deformities.

Once osteoporosis has started, it cannot be reversed. But there’s a lot you can do to slow it down and keep your bones stable and strong into old age. Because a few simple tips not only support the therapy, but also help to prevent osteoporosis. On the following pages you will find out what you can do in everyday life for the health and stability of your bones.

Nutrition for strong bones

A varied and balanced diet not only increases well-being and promotes health, it is also of great importance for strong bones. Calcium, vitamin D and vitamin C in particular are essential for bone metabolism. Foods that are good for the bones due to their mineral and vitamin content and are particularly suitable for osteoporosis are, for example:

Fruits and vegetables, especially green vegetables and bananas
Dairy products such as cheese or buttermilk
Fish and seafood such as herring, salmon or mussels
Mineral water with the highest possible calcium content

Very fatty foods should be avoided, as well as a lot of sugar and salt. Coffee and alcohol should also only be enjoyed in moderation. It is best to always prepare all food fresh and cook it gently.

Calcium rich foods

Adequate calcium intake as part of the daily diet is of great importance for bone health. Calcium is an important mineral for bones. It is needed by the body to maintain bone stability, because it represents the structural substance of the bone, so to speak. By being stored in the bone, it contributes to its stability.

If the daily calcium intake is insufficient, the body draws on calcium reserves in the bones to maintain other processes in the body, such as the transmission of stimuli to nerves and muscles. This promotes the breakdown of bone substance and should be avoided at all costs. According to the DGE, adults over the age of 19 need 1,000 milligrams of calcium per day. Children and adolescents between the ages of 13 and 19 have an increased daily calcium requirement of 1,200 milligrams due to growth.

Calcium-rich foods, especially milk and milk products such as cheese and yoghurt , are a good way to meet the daily calcium requirement . But green vegetables such as spinach, chard or broccoli also contain a lot of calcium. Another good source of calcium is mineral water with a calcium content of at least 150 milligrams per liter.

Mineral water

Mineral water usually contains more minerals than tap water. Magnesium, calcium and sodium are the most important for the body . Mineral water with a calcium content of more than 150 milligrams per liter is a very good source of calcium.

Regular drinking of bottled water is also easy, inexpensive, and a healthy way to meet your daily calcium needs. In addition, drinking enough water contributes to general well-being, especially in older people, and has a positive effect on the entire metabolism.

Fish and seafood for vitamin D

The bone building block calcium can only be absorbed in the intestine if sufficient vitamin D is available at the same time. Vitamin D is largely made by the body itself when the skin is exposed to sunlight.

Food sources of vitamin D, on the other hand, are rather limited: only a few foods contain larger amounts of vitamin D. These include fatty sea fish such as salmon, mackerel, eel or herring, but also seafood such as mussels. Mushrooms and egg yolks also provide vitamin D.

However, plant-based foods often contain only very small amounts of vitamin D. Therefore, people who follow a vegan diet should consider supplementing with vitamin D in consultation with their doctor.

Sun refueling

The sun is not only good for the soul. Sunlight also promotes the body’s production of vitamin D. Vitamin D is important for bone stability because it is needed to absorb calcium in the body. The vitamin D requirement cannot be met solely through nutrition, because only a few foods, especially animal foods, contain significant amounts of the vitamin, including oily sea fish and egg yolk.

How long you should expose yourself to sunlight to produce enough vitamin D is not entirely clear. This depends on various factors, including skin type, location, time of day, season and age.

It is advisable to stay outdoors and exercise as regularly as possible. Experts recommend staying for 10 to 30 minutes in the summer months to sufficiently boost vitamin D production. The face, hands and arms should be exposed to sunlight.

A sunscreen is not useful in this case, because it prevents the sun’s UV rays, which are necessary for vitamin D production, from reaching the lower layers of the skin. On the other hand, staying in the sun for too long should be avoided at all costs in order not to risk sunburn . In winter, when the power of the sun wanes, taking a vitamin D supplement can be considered to meet the need after consulting a doctor.

fruit and vegetables

Vitamin C supports the absorption of calcium, the most important component of bones, from the intestine into the body . Therefore, eating fruits and vegetables high in vitamin C is important for healthy bone metabolism.

It is practical and useful to combine calcium-rich foods such as dairy products with fruits that are rich in vitamin C. These include black currants, sea buckthorn , rose hips or citrus fruits. Plenty of vitamin C can also be found in many vegetables, such as bell peppers, broccoli, various types of cabbage and parsley.

In addition, vitamin K and folic acid , both found in green leafy lettuce and green cabbage, are also part of a bone-friendly diet. Zinc, which is found in meat and legumes, and the trace element manganese, which is mainly found in plant-based foods, also make an important contribution to bone health .

Regular exercise

Sporting activities and regular exercise are healthy for the body and mind – this is a well-known fact. But why are sports and exercise also good for bone health? There are three good reasons for this:

Muscle strength is improved, which loads and strengthens the bone.
The incorporation of calcium is promoted and thus bone formation – bone resorption is reduced at the same time and the bones are therefore more stable.
Mobility, balance and coordination are promoted. This reduces the risk of falling and can prevent fractures.

Which sports are suitable?

It doesn’t matter which type of exercise you choose: the muscles should be trained regularly and over the long term. Because the bone needs stress to stay strong. Generally recommended forms of exercise are:

Device-supported strength training adapted to individual resilience
Endurance types of exercise such as hiking, running or walking
yoga , dance or tai chi

But not every training is right and helpful for every person. Older people can already benefit from a light gymnastics program and do something good for their bones. Younger individuals are more attracted to aerobics, sports games, and explosive strength training. In this context, please always consult your family doctor as to which type of sport is suitable for you.

Sport for osteoporosis

There are the following training options especially for unstable bones with existing osteoporosis or for prevention:

Functional training: This is a special type of gymnastics for diagnosed osteoporosis. It specifically addresses the needs of people with osteoporosis and can be used with a doctor’s prescription.
Vibration training : This effective therapy can strengthen the bones and can be used against osteoporosis or for prevention.
Osteoporosis gymnastics: Special gymnastics promote coordination, balance and body control. It serves to strengthen the entire body. This increases mobility and prevents falls.

Identify Bone Raiders

Some ingredients in food and some stimulants can damage bones. Among other things, they reduce the absorption of calcium from food in the intestine, the storage of calcium in the bones or promote the excretion of calcium. Such ingredients are referred to as bone robbers and should be avoided if possible.

Examples of bone thieves are:

phosphate
oxalic acid
Salt
Caffeine
Alcohol
Nicotine

Phosphates are mainly contained in sausage, soft drinks, processed cheese and many ready meals. Oxalic acid, on the other hand, is found in larger amounts in rhubarb, spinach, cocoa and beetroot. Coffee, alcoholic beverages and cigarettes should also only be consumed in moderation.

Drugs as bone robbers

In addition, some medicines have an adverse effect on the bones and can promote bone loss, especially if they are taken over a long period of time and in high doses. These include, for example, cortisone , heparin , thyroid hormones and medication for epilepsy.

If you have any concerns or questions about medications related to your bone health, please consult your doctor. Please do not discontinue or change any treatment that you have started without consulting your doctor.

dietary supplements

Normally, a balanced diet with plenty of fruit and vegetables is sufficient to cover the body’s daily need for vitamins, trace elements and minerals. For some groups of people, a dietary supplement is still useful. This includes, for example, older people who can no longer eat so much that all the necessary nutrients reach the body in sufficient quantities through the food intake.

Calcium and vitamin D are particularly important for healthy and strong bones . These can be found in many dietary supplements. The intake of dietary supplements should always be discussed with your family doctor. Because in addition to the type and amount of ingredients, the combination of vitamins and minerals must also be taken into account and adapted to individual needs. In addition, an overdose of calcium or vitamin D can have negative health consequences.

Avoid falls

Falls can result in broken bones, especially in older people, and should therefore be avoided at all costs. But what is the best way to protect yourself from falls?

Firstly, stumbling blocks in the house, garden or on the balcony should be cleared out of the way. This includes, for example, loose carpets, cables lying on the floor and other objects.

Secondly, exercise and sport promote physical awareness, the sense of balance and mobility. With a certain portion of training, the muscles are strengthened, bone formation is supported and both sure-footedness and the ability to react are trained. This way you can reduce the risk of falling.

5 steps to avoid falling

In addition, the following measures are useful to prevent falls:

Provide sufficiently bright lighting in your living space so that you can easily identify potential tripping hazards.
Pay particular attention to slippery or damp floors in the kitchen and bathroom, as there is an increased risk of slipping.
Wear suitable and sturdy footwear, especially in wintry weather conditions.
Use banisters, handrails or grab rails if they are available.
Check your eyesight regularly or wear glasses if necessary so that you can move safely in everyday life.

identify risk factors

Diet, exercise and general lifestyle have a major impact on bone health. The good thing is that everyone can do a lot themselves to keep their bones strong and stable. This includes moderate (or better still no) consumption of cigarettes and alcohol, a lot of exercise and a healthy diet. But there are also factors that cannot be influenced, such as age, an inherited risk of osteoporosis, the onset of menopause in women or diseases such as type 1 diabetes or other metabolic disorders.

The first step towards strong bones has already been taken by recognizing risk factors that can be influenced and which can damage bone health. Because then you have the opportunity to avoid them – if they can be influenced at all. Overall, the most important risk factors include:

age
Mineral deficiencies, especially calcium and vitamin D
little physical activity and sports
Intake of foods containing phosphates and other bone robbers
high coffee consumption
tobacco and alcohol
familial predisposition
Underweight ( BMI below 20)
in women, estrogen deficiency due to menopause, medication, or removal of the ovaries
Certain diseases such as hormonal and metabolic diseases (type 1 diabetes mellitus or hyperthyroidism ) or rheumatoid arthritis
Drugs such as cortisone, chemotherapy or radiation for cancer