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Indeed, many women diagnosed with osteoporosis or osteopenia as a prescription that does not receive medication (eg bisphosphonates, SERMs, strontium ranelate) to strengthen bones and prevent bone fractures, but rarely feeding tips against osteoporosis, physical activity or to the healthy lifestyle to adopt.

Osteoporosis

Note that osteoporosis often does not show any signs, but if a person is vault and sees its size down, this is a sign of osteoporosis.

Some food to take to treat or prevent osteoporosis, strengthening bones:

1) Make the broth Another way to increase the amount of calcium in your diet is to make soup stocks from the bones and vegetables rich in calcium. The broth made from animal bones or shells fruis sea can be a very important source of calcium. Also read: Eat more vegetables: 10 tips for eating more vegetables.

By adding a little vinegar to the broth, you can sell calcium from bones into the broth. Then when you eat the broth calcium, your bones will benefit. You can make a great broth (eg, a beef broth) at once and then put small portions in the freezer for use in the future.

When you cook during the week, you can keep leftover vegetables not used in your recipes (the top of the onions, the ends of green beans, hard parts of chard, etc.). Then put them in a crock pot to let simmer all day. You can also add in the crock pot the bones of any meat you have eaten recently. If you do not eat meat with bones of the week, then use chicken breasts instead.

When the broth is done, use it to prepare dishes such as soups, sauces, rice and quinoa. You can prepare a nutritious rice well with the soup which strengthens bones. Read also: quinoa health benefits, nutritional value, cooking, recipe.

2) Consume less caffeine Caffeine leaches the calcium from bones, sapping their strength. You lose about 6 mg of calcium per 100 mg of caffeine ingested. It’s not as much as a loss caused by salt but it is nevertheless worrying. Caffeine is especially a problem when a woman drinks while she does not consume enough calcium each day.

The good news is that limiting caffeine intake to 300 mg per day while consuming enough calcium prevents loss related to caffeine. Coffee is a major source of caffeine. As for soft drinks rich in caffeine, they can contain up to 80 mg per can.

Although tea also contains caffeine, studies suggest it does no harm, and probably even helps to maintain bone density in older women, they add milk to tea or not. Researchers believe that tea contains plant compounds that protect bones.