Diet for Osteoporosis

Really, you want to make sure you're getting protein (healthy protein, not Big Macs), and calcium from food where possible. Vitamin D3.

@gen55

Find a good recipe bo
ok on the Mediterranean diet. You can't go wrong with that diet lifestyle.
Avoid as much gluten [refined flours) as you can without going gluten free. Aim for one dose of an omega 3 fish several times a week and incorporate leafy greens in your major meals daily.
You don't need a recipe book. Look through online Mediterranean recipes to get the drift.
Beans are a good source
I like sweets so I have one piece dark chocolate at night
Honestly
eat clean and simple.amd all your organs will love you. It doesnt have to be boring. The US fixates too much on complicated recipes and meal plans
Your taste buds will change. You can get ideas from cookbooks but don't live by them ..maybe buy one or two basics bpoks but I find there are ingredients that shouldn't be in some of.the recipes .
Fl Mary

@imallears thank you for the suggestions. I'm trying to avoid taking meds if possible. The meds don't rebuild the bones, they just slow down deterioration. I've read that a good diet works much better for osteoporosis. That's why I'm trying to find any information that leads to which foods are best.

@gen55
I dont take any meds either. I do take d3 and k2 and Omega 3 vitamins and MG Glycinate at night.
Occasionally I will guzzzle some whole milk. I am a walker and do 3 gym classes weekly. Our 85 year old instructor focuses on balance and strength and avoiding falls. I am conscious that I have osteoarthritis so try to incorporate daily strength and balance moves in all I do.
I am 85 this month and pretty active but watch where I go and how I walk and move. The last thing I want to do is fall.
A good diet helps all around and try not to sit for too long. Too many seniors are too sedentary. Good food is mentally and physically rewarding. It doesn't have to be boring.
Treat yourself occasionally . Let's not let OA take over.
And..."Don't let the old lady in"

FL Mary

I like your attitude

@imallears I'm 70, and I love your attitude! I also have neuropathy, so my balance is a bit of an issue. I definitely do not want to fall either, so I am cautious. Thanks for the encouragement!

I’ve been recently diagnosed with osteoporosis and figuring out what to eat and what not to can be exhausting. I did download the Cronometer app to help keep track of my protein, calcium, vitamin D, Omega 3’s and other vitamins. I now make smoothies for breakfast, I had been using almond milk for awhile because I thought it’d be better than regular milk. Apparently I was wrong it has oxalates in which can negatively impact calcium absorption, so switched to 1%. Was also using a power green mix then read that Swiss chard and spinach also are high in oxalates, so switched to kale. Again it’s exhausting, I miss the days of my youth when I was oblivious. lol The app really does help though, especially with keeping track of the protein. I was really slacking there. I also now weigh and measure all my food, it’s tedious, but I feel better knowing how much of the above nutrients I’m getting daily.

Why do you say meds don't rebuild the bones? The bisphosphonates slow bone loss, but the anabolics do build bones.

@babs10 but the side effects are not worth it for me. I prefer a natural way to combat bone loss.

@gen55, I understand that, believe me. So far, I'm in that same boat.

What I didn't understand was saying anabolics don't build bones because they do.