Diet for osteopenia

Updated April 17, 2017

Ostepenia is a condition that often precedes osteoporoisis. It indicates that you have lost some density in your bones. It is not a disease, but merely a condition where you become more prone to fractures. Menopause is the main time osteporosis occurs as the decrease in oestrogen creates some bone loss. Eating a healthy diet with proper vitamins can stop the progression of osteopenia.

Causes and Symptoms

People are most likely to get osteopenia when they have a genetic disposition, are small in stature with small bone structure, have a poor diet and sedentary life style. There are generally no symptoms in the beginning with osteopenia, but as the condition worsens fractures of wrists and hips will occur. Other symptoms could be low back pain, neck pain, and over a period of time height loss and a stooped posture according to the website

Vitamins and Supplements

Vitamins and minerals play an important role in keeping your bones healthy and strong. Calcium is the most popular supplement for strong bones, and it should be taken with magnesium. Vitamin D increases calcium absorption. Vitamin K is essential for bone production. Other necessary nutrients are vitamin B6, vitamin C, zinc, copper and manganese. Most of the necessary vitamins are found in a good multiple vitamin. Talk to your health professional before randomly taking these supplements to make sure you get the vitamins in proper dosage.

Health Alkaline Diet

Dr. Susan E. Brown, PhD on recommends a high alkaline diet. She encourages a diet of 80 per cent high alkaline foods if you have osteopenia. High alkaline foods include most vegetables, fruits, nuts, seeds, spices and legumes (especially lentils). Use cold pressed olive oil, coconut oil and avocado oil for salads and cooking.

Foods to Avoid

Foods that are high in acid are fats, meat, fish, eggs and dairy as well as most grains. Cut back on processed foods, canned goods with additives, sodium and saturated fats. Avoid white sugar and white flour. Limit vegetables such as spinach, chard and beet greens as they could prevent calcium from being properly absorbed. Cut back on alcohol, caffeine and sweet carbonated beverages.

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About the Author

Carol Stanley has been a writer and speaker for over 30 years. She has written for several Arizona publications including the "Arizona Republic." She attended the University of California-Los Angeles and the University of Arizona. She authored the book "For Kids 59.99 & Over," among other publications.