Diet plan for osteoporosis or weak bones – Plan 2


HELLO FRIENDS. OSTEOPOROSIS OR BRITTLE BONE DISEASE IS CHARACTERIZED BY EASILY BREAKABLE BONES EVEN BY A SLIGHTEST IMPACT OR JERK. IT IS COMMONLY CAUSED DUE TO INADEQUATE CALCIUM INTAKE THROUGH YOUR DIET AND OTHER REASONS INCLUDE INADEQUATE INTAKE VITAMIN D, INACTIVITY, SMOKING AND HORMONAL IMBALANCE , SPECIALLY AFTER MENOPAUSE. SO TO PREVENT OSTEOPOROSIS OR TREAT OSTEOPOROSIS, YOUR DIET PLAYS A VERY IMPORTANT ROLE. CALCIUM THROUGH YOUR DIET IS IMPORTANT BECAUSE CALCIUM PROVIDES A FRAMEWORK TO YOUR BONES. IT THE COMPONENT OF YOUR BONE. AGAIN THE PROTEINS ARE IMPORTANT BECAUSE PROTEINS PROVIDE INFRASTRUCTURE TO LAUNCH CALCIUM INSIDE THE BONE. AND THIRDLY AS SAID, VITAMIN D INTAKE OR EXPOSURE TO VITAMIN D, IS EQUALLY IMPORTANT, BECAUSE VITAMIN D IS CRUCIAL FOR ABSORPTION OF CALCIUM THROUGH YOUR DIET. SO THESE THREE NUTRIENTS IF TAKEN IN AN APPROPRIATE AMOUNT, AND ALONG WITH SOME IMPORTANT CONSIDERATIONS, YOU CAN EASILY PREVENT OR TREAT OSTEOPOROSIS IN YOUR ROUTINE. SO LETS SEE A BALANCED AND IMPORTANT DIET PLAN TO PREVENT OSTEOPOROSIS AND TO HELP IMPROVE YOUR CALCIUM LEVEL. EARLY MORNING YOU CAN START YOUR DAY WITH A GLASS OF COW’S MILK. IF YOU ARE A WEIGHT WATCHER, REPLACE COW’S MILK WITH A GLASS OF TONED MILK OR DOUBLE TONED MILK. YOU CAN ALSO INCLUDE 2-3 ALMONDS AS THEY ARE RICH IN CALCIUM. IN BREAKFAST, YOU CAN HAVE RAGI DOSA OR RAGI PORRIDGE. RAGI IS A RICH SOURCE OF CALCIUM AND VERY HEALTHY IN NATURE. IF YOU ARE A NON- VEGETARIAN, YOU CAN HAVE A BOILED EGG WITH YOUR BREAKFAST. IN THE MID MORNING, HAVE A LADDU OR VADI MADE UP OF SESAME SEEDS OR RAJGIRA. BOTH THESE ARE RICH SOURCE OF CALCIUM. IN THE LUNCH, YOU CAN HAVE YOUR REGULAR LUNCH. YOU CAN INCLUDE LEAFY VEGETABLE INSTEAD OF A NORMAL OTHER VEGETABLE. ACCOMPANY A LUNCH CURD RICE, BECAUSE CURED IS AGAIN A RICH SOURCE OF CALCIUM. IN THE EVENING SNACKS, INSTEAD OF TEAS OR COFFEE, YOU CAN HAVE A GLASS OF MILK. YOU CAN HAVE TWO TO THREE ALMONDS OR WALNUTS, OR OTHERWISE YOU CAN HAVE A GLASS OF MILKSHAKE WHEREIN YOU CAN PREFER CHIKOO MILKSHAKE OR MANGO MILKSHAKE OR ANY OTHER MILKSHAKE INCLUDING OTHER FRUITS OR DRY FRUITS BECAUSE IT WILL GIVE YOU MORE AMOUNT OF CALCIUM. IN DINNER, YOU CAN GO FOR PANEER PARATHA, CHEESE PARATHA WITH GREEN CHUTNEY. IF YOU ARE A NON – VEGETARIAN YOU CAN GO FOR BOILED CHICKEN, OR FISH AND YOU CAN ACCOMPANY IT WITH A MULTI GRAIN BREAD OR BROWN RICE. AT BED TIME, YOU CAN HAVE A GLASS OF SOYMILK OR MILK CUSTARD. BUT REMEMBER BOTH THESE ARE RICH IN SUGAR AND YOU HAVE TO TAKE CARE OF YOUR ORAL HEALTH BEFORE GOING TO BED. FOODS IN CALCIUM INCLUDE ALL MILK PRODUCTS WHICH CONTAIN MILK, CURD, BUTTERMILK, CHEESE, AND PANEER. SOYMILK AND TOFU ARE AGAIN RICH SOURCE OF CALCIUM. RAGI, SESAME SEEDS, ALMONDS, AMARANTH SEEDS AND NON – VEGETARIAN FOODS SPECIALLY FISH. THE FISH WHICH WE EAT WITH BONES IS THE RICHEST SOURCE OF CALCIUM. WITH THIS DIET PLAN, THERE ARE SOME IMPORTANT TIPS WHICH YOU MUST CONSIDER TO MAXIMIZE THE BENEFITS OF A DIET. FIRSTLY, ENSURE ADEQUATE EXPOSURE TO SUNLIGHT. WHEN YOU ARE EXPOSED TO SUNLIGHT, YOUR BODY PREPARES VITAMIN D INSIDE YOUR BODY. SO IT IS IMPORTANT TO HAVE EXPOSURE TO SUNLIGHT FOR MINIMUM 15 TO 20 MINUTES EVERYDAY. SECONDLY, LIMIT YOUR INTAKE OF TEA AND COFFEE. CAFFEINE IN TEA AND COFFEE HINDERS CALCIUM ABSORPTION. EVEN INTAKE OF CARBONATED BEVERAGES SHOULD BE LIMITED. YOU CAN QUIT CARBONATED BEVERAGES WITH A BEST POSSIBLE THING TO DO. THIRDLY, QUIT SMOKING BECAUSE MAKES YOUR BONES FRAGILE. ALSO LIMIT YOUR ALCOHOL CONSUMPTION. AND LASTLY, GET ADEQUATE AMOUNT OF EXERCISE. EXERCISE REGULARLY. IMPROVING ON EXERCISE IMPROVES YOUR BONE HEALTH, SPECIFICALLY WEIGHT BARING TYPE OF EXERCISES ARE CRUCIAL FOR MAINTAINING AND IMPROVING YOUR BONE STATUS. SO THIS WAS THE SAMPLE PLAN AND GENERAL TIPS FOR OSTEOPOROSIS. FOR SPECIFIC TIPS AND SOME SPECIFIC QUERIES, GET BACK TO US IN COMMENTS SECTION. YOU CAN ALSO GET IN TOUCH WITH US THROUGH OUR WEBSITE AND TOLL FREE NUMBER. THANK YOU.

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