Diet that Helps in Osteoporosis

What is the Diet that Helps in Osteoporosis?

A well – balanced diet is necessary to build and maintain healthy bones. A diet rich in calcium. Vitamin D and other minerals has already been discussed earlier. 
Phyto-oestrogens (oestrogen of plant origin) are also important in the treatment of osteoporosis. They have a potential role in osteoporosis prevention and treatment. They contain isoflavones that act like the female hormone oestrogen, and are derived from plant sources. Oestrogens help in uptake of calcium and other minerals by the bone. Since oestrogen level is depleted in the body after menopause, phyto-oestrogens can replace them and help in uptake of calcium by the bones. Further, unlike Hormone Replacement Therapy (HRT) they do not have the side effects. HRT is replacement of oestrogens from synthetic sources and it has been discussed below. Richest source of phyto-oestrogens is Soya, which can be consumed as soya flour, chunks, tofu, soya milk, etc., 
Consumption 40-50 g (8-10 teaspoonfuls) a day will reduce bad fats ( LDL) and increase good fats (HDL), improve bone density and reduce hot flushes in perimenopausal women. However, moderation is the key to obtaining the maximum benefits out of a food item without suffering from any adverse effects due to excessive intake.

High Soya diets and powders for weight reduction have lead to cardiomegaly (increase in size of heart) in some people.


Other food sources of phyto-oestrogens or isoflavones are enlisted here.

Herbs like Ashoka, Shatavari and Jesthamadh are also good sources as are fermented foods like Idli and Dhokla. 
So if you are consuming adequate quantities of these foods and exercising regularly, you may not require HRT (Hormonal Replacement Therapy).

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