Surprisingly, the nice, catchy slogan, “milk does a body good”, is not at all true when it comes to preventing or even reversing osteoporosis.
From a 12-year nurse’s health study of Harvard University, it was found out that women who consumed the most calcium from dairy broke more bones than women who rarely drank milk. So, more research has been done to finding more natural treatment methods to preventing and/or lessening osteoporosis symptoms. Here are at least five of them.
Calcium Supplement. With any regimen, always supplement your dietary intake with supplements, and in this case calcium. Get online and do your research on the best calcium supplements available. Also, ask your doctor about recommended calcium supplements and a prescribed daily dosage.
Here are a few foods that are very high in calcium and that are not dairy.
- Tofu (4oz.)
- Dried figs (six)
- Sardines (3.2oz.)
- Kale (1 cup, cooked)
You can make healthy, delicious Kale for dinner by placing these greens in a pan of heated olive oil, sauté until leaves are tender, add a little salt and pepper. You can also add tomatoes, grated cheese, or whatever imaginable to make this dish as exciting as you’d like.
Magnesium Nutrient Foods. Just like calcium, there are other necessary bone – supportive nutrients that people can receive by just eating healthy. Magnesium is very important as it helps protect the body from cardiovascular disease, high blood pressure, diabetes, anxiety disorders, migraines as well as osteoporosis, and among others. Here are some foods that are very high in magnesium.
- Raw spinach (1 cup)
- Oats (1 cup cooked)
- Sesame seeds (1oz. roasted)
- Pineapple (3 1/2oz. )
Raw spinach can be consumed as a quick, healthy snack. Just place baby leaf spinach in a bowl, add tomatoes, a little sprinkle of Parmesan or mozzarella (optional), and a vinegar and olive oil dressing. It’s also good with just olive oil.
High Vitamin D Nutrient Foods. Vitamin D, as we know is very vital to the absorption of calcium in the blood and so because of this, vitamin D plays a huge roll in preventing osteoporosis. Here are several foods that are very high in vitamin D.
- Fish (all types, 3-4oz.)
- Soy milk (1 cup)
- Orange juice (1 cup)
- Low-fat yogurt (1 cup)
A great yogurt snack is 1 cup of low-fat plain or sweetened yogurt, add fresh fruits, and granola clusters and/or nuts.
Foods That Are High in Isoflavones. Soy products have known to have great benefits such as protection against breast and prostate cancers, osteoporosis, menopausal symptoms, and heart disease. Soy products are also known to be very high in isoflavones, and according to the American Heart Association, foods that very high in isoflavones are also high in fiber, polyunsaturated fats, vitamins, minerals and protein. Foods high in isoflavones.
- Miso (1/2 cup)
- Edamame and other soy products (1/2 cup, cooked)
- Tofu (4oz.)
- Tempeh (3-4oz.)
For a healthy, tasty meal, cut up firm tofu into slices or cubes, Place tofu into a preheated frying pan with olive oil, sauté tofu until golden brown, and season to taste. Serve with vegetables stuffed in a pita with a drizzle of your favorite dressing.
High Vitamin K Nutrient Foods. It appears that we’ve come full circle. Better eat your veggies! Vitamin K plays a very important role when working with calcium. Vitamin K keeps calcium in bones and out of arteries. Here are a few foods very high in vitamin K.
- Spinach (1 cup, raw or cooked)
- Kale (1 cup, cooked)
- Brussels sprouts (1 cup, cooked)
- Broccoli (1 cup, raw or cooked)
Here’s a healthy and delicious way to eat your brussels sprouts. Lightly coat a baking sheet with olive oil, cut raw brussels sprouts in half and lay them flat-side onto cookie sheet, sprinkle lightly with salt then bake at 375 degrees for 15 minutes or until lightly brown. While they’re baking mix 1/4 cup almond milk, 1 1/2 tsp. of cinnamon, 1 tbsp. olive oil, and a pinch of salt. Whisk together until ingredients are combined then add cooked brussels sprouts to sauce. Very delicious!