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Nutrient-rich Foods to Eat to Manage Osteoporosis

Nutrient-rich Foods to Eat to Manage Osteoporosis

Just like how the human body replaces old cells with new ones, bone tissue often gets broken down and is replaced by new tissues. If the body cannot produce new bones fast enough to replace the lost ones, it is a condition known as osteoporosis. Here, the skeleton becomes fragile, and the bones turn weak and brittle, putting people at risk of frequent fractures. Keep reading to learn about healthy foods to manage osteoporosis symptoms.

Food and osteoporosis

Osteoporosis can affect all the bones, but it is most common in the hip, wrist, and spine. Fractures can also affect the upper arm, lower legs, and pelvis. The broken bones can lead to severe pain and disability. Osteoporosis is a silent disease, as symptoms don’t show until a fracture occurs. An individual’s bone mass increases steadily until they reach 12 years of age, accelerating at puberty until mid-twenties, after which it begins to decline steadily. Though it is impossible to prevent bone loss, a healthy nutritional regime can help children achieve peak bone mass and prevent premature bone loss in adults. For people with osteoporosis, the bones become so weak that a cough, a mild fall, or stress can lead to fractures. The slow collapse of bones can lead to severe pain and a change in posture. People with a history of poor nutritional habits, thyroid issues, and overactive adrenal glands are at a higher risk of osteoporosis. Some unhealthy lifestyle habits, like lack of regular physical activity, can trigger the early onset of osteoporosis.

8 key nutrients that reduce the risk of osteoporosis

The cells that facilitate bone formation are called osteoblasts, and the cells involved in bone resorption are called osteoclasts. Vitamin or nutrient deficiencies can interfere with these cells’ functioning. A healthy meal plan can help achieve peak bone mass in children, maintain good bone health in adults, and prevent and treat osteoporosis in seniors. A nutritional regime rich in calcium, vitamin D, and protein helps maintain healthy bones. Some of the best nutrient-rich foods that one must include in the meal plan to reduce the risk of osteoporosis are listed below.

Calcium rich-foods
Calcium is crucial for bone health for children, adults, and seniors. It combines with other essential minerals and forms hard crystals that give the bones structure and strength. Bones are the body’s calcium bank, as they store 99% of calcium. Since one’s body does not make calcium, one must obtain it from food. If the meal plan is deficient in calcium, the body uses the calcium from the bones, causing bone density loss and osteoporosis.

  • Milk
  • Natural yogurt
  • Parmesan cheese
  • Cheddar cheese
  • Kale
  • Cucumber
  • Broccoli
  • Watercress
  • Oranges
  • Dates
  • Kiwi
  • Pork chops
  • Collard
  • Sesame seeds
  • Rice pudding
  • Cod
  • Trout
  • Herring
  • Whitebait
  • Dried Figs
  • Tofu

Protein rich-food
Proteins help improve the bones’ ability to absorb calcium and supply the necessary amino acids to help maintain muscle mass. Besides providing structural integrity to the bones, proteins also reduce the risk of falling. Lack of adequate protein can affect skeletal growth in adolescents. Healthy sources of protein include-

  • Beef
  • Pork
  • Poultry
  • Fish
  • Beans
  • Lentils
  • Tofu
  • Eggs
  • Peanuts
  • Nut butters
  • Seeds
  • Milk

Vitamin D
Vitamin D helps absorb calcium from foods and helps bone renewal and mineralization. Lack of vitamin D causes the bones to turn soft and puts people at mild risk of osteoporosis. Exposure to sunlight is the best source of this vitamin. However, one can opt for healthy food choices, including-

  • Wild and farmed salmon
  • Sardines
  • Mackerel
  • Tuna
  • Cod Liver oil
  • Shitake mushrooms
  • Egg yolk

Vitamin K
Another essential vitamin for bone health is Vitamin K which assists in synthesizing a protein called osteocalcin. The role of osteocalcin is to maintain bone strength. Vitamin K deficiency can cause low bone mass and osteoporosis, increasing the risk of fractures. Major nutritional sources of vitamin K include-

  • Spinach
  • Kale
  • Brussels sprouts
  • Lettuce
  • Vegetable oils
  • Pork
  • Eggs
  • Blue Cheese
  • Swiss cheese

Vitamin A
While vitamin A is crucial for bone health, excessive levels of this nutrient can induce osteoporosis. Look for vitamin A only in food and avoid taking supplements without consulting a doctor beforehand. Good food sources of vitamin A are listed below.

  • Fish oil
  • Leafy green vegetables
  • Carrots
  • Pumpkins
  • Bell peppers
  • Mangoes
  • Papaya
  • Apricots

B vitamins and homocysteine
Collagen is present in one’s bones, skin, muscles, and tendons. It helps in providing structure and strength to the bones. Homocysteine is an amino acid that can affect the synthesis of collagen. Vitamin B deficiencies can cause the rise of homocysteine, which then interferes with collagen synthesis, causing the bones to lose their strength and shape. Foods rich in vitamins B6, B12, and folate can help maintain collagen levels. Healthy nutritional sources of Vitamin B12 include-

  • Fish
  • Liver
  • Beef
  • Pork
  • Milk
  • Cheese
  • Broccoli
  • Cabbage

Magnesium
The body stores half the total magnesium in one’s bones. Magnesium is crucial in bone formation, as it stimulates osteoblasts. Seniors are at high risk of magnesium deficiency. The foods listed below are healthy sources of magnesium and help prevent conditions like osteoporosis.

  • Leafy green vegetables
  • Whole grains
  • Legumes
  • Potatoes
  • Sweet potatoes
  • Raisins
  • Prunes

Zinc
Zinc is crucial for bone regeneration and mineralization. Without adequate zinc, bones cannot maintain themselves. Zinc assists in the proper functioning of vitamin D. To manage osteoporosis symptoms, include the following zinc-rich foods in your daily meal plan-

  • Eggs
  • Dairy
  • Lean red meat
  • Shellfish
  • Pecans
  • Cereals
  • Bread
  • Brazil nuts

Though osteoporosis is an irreversible condition, following a balanced nutritional regime from early childhood combined with a physically active lifestyle helps prevent the loss of bone density early in life. A good combination of these foods can help prevent bone weakening and frequent fractures. However, besides eating healthy foods, one must remember not to take supplements for the above nutrients without consulting a health expert first.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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Top 8 Foods That Worsen Lupus

Lupus is an autoimmune condition that can affect any organ in the body. If it affects the joints, one may experience pain and stiffness. Rashes and redness are common if they affect the skin. Fatigue and reduced kidney function are common if lupus affects the kidney. Lupus symptoms are characterized by periods of flares and remissions. There is no cure yet for lupus, but it is not fatal. Doctors treat lupus to reduce symptoms' intensity, manage comorbidities, and reduce pain. Food and lupus Most people with systemic lupus erythematosus (SLE) or lupus have comorbidities like anemia, hypertension, or diabetes. Lupus puts patients at higher risk for cardiovascular diseases. What they eat can help them manage lupus symptoms and reduce the risk of other cardiovascular diseases. A balanced meal plan with various food groups like vegetables, fruits, grains, protein, fats, and dairy is ideal for keeping lupus symptoms from flaring up. Since it is an autoimmune disease and an inflammatory condition, avoiding foods that can weaken immunity or trigger inflammation is essential. Foods to avoid for lupus While it is important to eat the right food, avoiding foods that can increase pain, cause mouth sores, increase kidney-related symptoms like swelling and high blood pressure, induce fatigue, or worsen anemia is equally important. One should avoid all foods that can cause blood to clot, cause rashes, or increase muscle or joint pain and stiffness. Here are some of the important foods that one has to avoid for lupus: Alfalfa Once a patient is diagnosed with lupus, doctors advise them to avoid foods like alfalfa. Alfalfa is a known trigger for lupus. Alfalfa sprouts have L-canavanine, an amino acid that can trigger and stimulate inflammation. Avoid alfalfa sprouts if diagnosed with lupus or other autoimmune conditions. Garlic Garlic is considered a superfood that can build immunity and fight cancer. But people with lupus should avoid garlic, as the immune system is already overworked, and eating garlic could be counterproductive. A moderate amount of garlic occasionally may not harm them, but they should avoid using it daily in meals. Sodium Salt is one of the basic contributors to high blood pressure, and it can also influence autoimmunity. Since the immune system is already overactive in lupus, salt can further activate it, causing a drastic impact on the affected organ. Too much salt causes the increased production of TH17 cells, which are pro-inflammatory, increasing the risk of infections. One must abstain from salt if they have lupus, kidney issues, hypertension, or fluid retention. The recommended dose of salt for an adult is about one teaspoon per day. The salt one uses in their daily cooking, and the salt from other condiments, processed foods, and snacks could far exceed one teaspoon. Though it may be difficult, develop the habit of eating meals with minimal salt. Add herbs to flavor meals to increase their palatability. Sugar Sugar may not be the cause of lupus, but it can surely play a role in causing a flare-up of symptoms. Excessive sugar can trigger inflammation and increase pain if lupus has affected the joints. Type 2 diabetes is a common and leading comorbidity for lupus; sugar can further increase blood sugar levels. Diabetes can also worsen lupus symptoms. Both diabetes and lupus can lead to organ damage. Hence, reducing sugar can help ease the link between diabetes and lupus. Saturated fats Saturated fats are those fats that are solid even when they are at room temperature. It could remain that way even after one eats them. There is a high risk of solid fat clogging the arteries and increasing blood pressure. Since people with lupus are at high risk of heart disease, they should avoid saturated fat. Saturated fat is commonly found in foods like cakes and cookies, fatty meat, processed meat like sausage and bacon, cured meat like salami and pancetta, ice cream, milkshakes, chocolates, nut butters, pastries, and cream. Processed food Food processed and packed in factories contain high fructose corn syrup, artificial preservatives, refined carbs, trans fats, artificial colors, and flavors. Each of these ingredients on their own and, as a combination, can trigger inflammation, weaken immunity, and cause allergies and respiratory problems. Processed food is a definite no for people with lupus. Avoid them even during periods of remission, as one may never know how, when, and what could trigger lupus flare-ups. Nightshade vegetables Nightshade vegetables include tomatoes, sweet and hot peppers, and eggplants. They can trigger inflammation in some people and cause a flare-up of symptoms. Though it may not apply to everyone with lupus, it is recommended to avoid these vegetables. Carbonated beverages Unexplained fatigue is both a symptom and an impact of lupus, and one must look for foods that can boost their energy. Patients may be tempted to have an energy drink or soda that can give them a sudden rush of energy. They have an abundance of caffeine, and sugar can give one a sudden energy boost. It is equally true that the energy rush can be gone quickly, too. Sodas have zero value, and the added sugar can cause multiple issues and put one at risk for hypertension and cardiovascular diseases. Read ingredient labels and buy foods with very low levels of saturated fat. Avoid deep-frying foods and steam or bake them to avoid using saturated fat. Patients must talk to their dieticians and understand how much nutrition they need daily. They must make a note of it and save it on their mobile phone or print it out and keep it in the kitchen so they can plan their menu based on their daily nutritional requirements. Lupus patients must look for healthy alternatives if they love some of the must-avoid food items. They can replace salt with herbs, saturated fats with unsaturated fats, sugar with fruits, and processed food with freshly cooked food. These changes can help one manage their lupus symptoms during flare-ups and prevent new symptoms in remission.

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