Osteoporosis: The Basics

Osteoporosis: The Basics

Osteoporosis causes bones to be much more brittle and likely to break.  Just like any other bone disease, the most commonly affected bones are the ones that deal with the most movement and impact like your spine, hips, wrists, and knees.  A fall that would normally leave a bruise on one person, may cause bones to break or shatter in a person with osteoporosis. The condition can affect anyone, but is most common in women that are older and have recently gone through hormone changes due to menopause. Here at Oahu Spine & Rehab, our chiropractors know that there are steps you can take to help prevent osteoporosis with small lifestyle changes.

In your early twenties, it’s important to keep your bones strong by staying active. The best way to do this is to do some sort of daily activity, whether it’s a walk on Kailua Beach or a bike ride.  Not only is cardio great, but adding weights in your workout is very important for bone health.

You may be at a higher risk for bone loss/osteoporosis if you have the following conditions:


  • Diabetes
  • Leukemia
  • Parkinson’s disease
  • Multiple Sclerosis
  • Eating Disorders
  • Scoliosis
  • Celiac’s Disease
  • IBS
  • Certain Cancers

Foods That Can Help You Fight Osteoporosis

OSR Weight Management can attest to the fact that it is important to eat the right foods if you want your body to be healthy, especially for healthy bones.  In order to stay on top of bone health, it is imperative to make sure you are getting enough Calcium and vitamin D in your diet. Calcium is found in milks (dairy, almond and cashew milks), dark leafy greens and some fruits. Vitamin D can be found in fatty fishes, fortified fruit juices and eggs. Just like any other aspect of your health, your diet can be a preventative tool for thousands of conditions, including osteoporosis.

Bone Healthy Foods

The darker the greens, the higher the calcium content.  Iceberg and lighter greens have little calcium but dark greens such as kale and Chinese cabbage can have up to 20% of your daily calcium intake.  Vitamin D, magnesium and potassium are also great for bone health. These can be found in vegetables like sweet potatoes and figs. Five medium fresh figs have around 90 milligrams of calcium and other skeleton-saving nutrients like potassium and magnesium.

Another great boost of calcium is canned salmon. Try an organic brand such as Vital Choice and get three ounces of calcium packed essential fatty acids. Almond butter and almond milk also supply a great deal of calcium! Not to mention other plant milks often get boosted with extra calcium. Another great vegan-friendly source of calcium is tofu. Tofu is calcium enriched- and the soy could help ward off bone disease in women.

These are just a few examples of some great foods to eat in order to reach your daily intake of calcium. Keeping up a calcium and whole foods diet can mean that you are less likely to develop osteoporosis in the future. Remember to eat plenty of fruits and vegetables to ensure that your body will be functioning at the best of it’s ability.

Our physical therapists and chiropractors deal with patients every day that are suffering from osteoporosis. Not only does it take your body longer to heal, but you are very prone to re-injury. Our integrated health center is designed to create a personalized treatment plan for your condition. If you are suffering from chronic pain or know someone who is, contact us here or call us at 488-5555!



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