Osteoporosis Diet Guide

A condition causing bones to become weak and brittle, increasing fracture risk.

⚕️ Medical disclaimer: This guide provides general nutritional information and is not a substitute for personalised medical advice. Always consult your healthcare team before making significant dietary changes.

✓ What to Eat

✓ Dairy or fortified alternatives

Primary dietary source of calcium for bone strength

✓ Leafy greens

Good source of calcium and vitamin K, both important for bone health

✓ Oily fish

Provides vitamin D, essential for calcium absorption

✗ What to Avoid

✗ Excess caffeine

Very high intake may slightly reduce calcium absorption

✗ Excess sodium

Can increase calcium excretion through urine

✗ Excess alcohol

Interferes with bone formation and calcium balance

Practical Tips

💡 Get regular vitamin D

Essential for calcium absorption — sunlight or supplements may be needed, especially in winter

💡 Weight-bearing exercise helps too

Diet alone isn't enough — exercise is equally important for bone density

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