Many studies link osteoporosis and diet. Indeed, modern diet induces chronic acidosis in the body because it consists mainly of foods with a too acidic pH (increased consumption of animal proteins: meats, dairy products, refined cereals, salt, trans fatty acids, etc.). This imbalance has direct consequences on the bones, which are used to try to rebalance the environment: the calcium citrate and bicarbonate present in the bones are used by the body and then excreted in the urine. This results in a decrease in bone density, which ultimately leads to bone porosity, namely osteoporosis.
Basic principles:
Adequate protein intake
Balancing the intake between animal and plant proteins to not hinder the bone renewal process. Protein deficiencies are common in the elderly and can be an obstacle to maintaining bone integrity. Inadequate protein intake during aging accelerates bone loss and exacerbates muscle wasting.
Fruits and vegetables rich in vitamins and minerals
Consume fresh fruits and vegetables daily and several times a day, naturally rich in vitamins and minerals. They are also interesting for their high content of organic potassium salts. These salts have intrinsic alkalizing power, preventing calcium leakage.
Adequate mineral intake
Bone balance relies not only on calcium intake. Other minerals are essential such as magnesium, silicon, or zinc. These minerals are made more bioavailable by certain vitamins (B6, C, D, E, and K) but also by omega-3s to be integrated into daily diet.
Foods to prioritize in case of osteoporosis
It's not always considered, but many everyday foods are important sources of essential nutrients.
Use 1 to 1.5 liters of mineral water rich in calcium (> 350 mg/l) and magnesium (> 67 mg/l) per day (Talians, Hépar, Courmayeur, Contrex, Rozana, etc...) in cold and hot beverages (teas, herbal teas, coffee) but also for cooking rice and legumes until the water is absorbed by the food.
Regularly consume "plant milks" enriched in calcium: soy milk, almond milk, oat milk, rice milk.
Regularly consume cruciferous vegetables: broccoli, cabbage, cauliflower, kohlrabi, Brussels sprouts.
Consume cheeses rich in calcium: Parmesan, Emmental, Gruyère, Edam, Cheddar, Cantal, Roquefort, Livarot.
Consume nuts and dried fruits rich in minerals: sesame seeds, almonds, hazelnuts, walnuts, figs, apricots, dates, prunes.
Consume other magnesium-rich foods: halibut, seaweed, cocoa, tofu, almonds, white beans, oat flakes, walnuts, corn, lentils, sourdough whole wheat bread.
Consume seafood products rich in calcium, vitamin D, and omega-3 three times a week: seaweed, canned sardines, shrimp, mussels, sole, lobster, herring, whiting.
Avoid foods containing phosphates as additives: ham, deli meats, sodas, jams, chocolate drinks.
Avoid salty foods, overly salty meals, and other products containing bicarbonate and sodium additives. Avoid excessive consumption of coffee, alcohol, and meats.
Osteoporosis: the importance of supplementation
Choosing supplementation with vitamins, minerals, and omega-3 fatty acids, as part of a specific diet, enhances the effects of nutritional prevention of osteoporosis. Consider it!
Sources: Osteoporosis, study written by Florence Charpentier, Dr. Jean-Marc ROBIN, Dr. Jean-Paul Curtay, Carine Esclanguin, 2012.