Food to Focus

•Dairy products (milk, yogurt, cheese and calcium-fortified cottage cheese)

•Green leafy vegetables (broccoli, kale, collard greens, dried figs, turnip greens, mustard greens)

•Fish (canned salmon, sardines with the bones)

•Nuts (almonds, Brazil nuts)

Food to Avoid

•High-salt food

•Caffeine

•Alcohol

•Red meat

Lifestyle Modifications

•Avoid smoking and alcohol.

•Limit caffeine intake (1-2 servings/day).

•Tai Chi to improve balance and posture.

•Weight-bearing aerobic exercises.

•Ensure the floor at home is free from objects which may increase risk of falls.

References

1. Föger-Samwald U, Dovjak P, Azizi-Semrad U, Kerschan-Schindl K, Pietschmann P. Osteoporosis: Pathophysiology and therapeutic options [Internet]. EXCLI journal. Leibniz Research Centre for Working Environment and Human Factors; 2020 [cited 2022Jan7]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415937/#:~:text=Osteoporosis%20is%20a%20metabolic%20bone,increasing%20the%20risk%20of%20fractures.

2. Yeap SS, Thambiah SC, Samsudin IN, Appannah G, Zainuddin N, Mohamad-Ismuddin S, et al. Different reference ranges affect the prevalence of osteoporosis and osteopenia in an urban adult Malaysian population [Internet]. Osteoporosis and Sarcopenia. Elsevier; 2020 [cited 2022Jan7]. Available from: https://www.sciencedirect.com/science/article/pii/S2405525520301059

3. Callahan A, Upham B, Dunleavy BP, Rauf D, Roan S. What to eat and what to avoid for Healthy Bones [Internet]. EverydayHealth.com. [cited 2022Jan7]. Available from: https://www.everydayhealth.com/osteoporosis/what-eat-what-avoid-healthy-bones/