Diet Mail Diet Mail - May 2014, Mother's Day Special | Page 7

FOOD FACTS BY NAMITA JAIN
nutrient for your bones. Rich sources include spinach,
I am a 78 year-old woman suffering from
beet greens, okra, tomato products, artichokes,
osteoporosis for the last 8 years. Though I am
plantains, potatoes, sweet potatoes, collard greens,
taking supplements regularly, I would like to make
some dietary and lifestyle changes. Please suggest. papaya, oranges, orange juice, bananas, plantains
and prunes and raisins.
Dear Reader,
 Include Vitamin C also in your diet by including red

Osteoporosis is a condition that leads to fragile bones and
increases the risk of a wrist, hip, or spine fracture. Actually
in childhood, bones grow and repair very quickly, but this
process slows as you get older. Bones stop growing in
length between the ages of 16 and 18, but continue to
increase in density until you are in your late 20s. From
about the age of 35, you gradually lose bone density. This is
a normal part of ageing, but for some people it can lead to
osteoporosis and an increased risk of fractures.
It is important that one enters the age of 30's one should
start taking steps to help keep bones healthy and reduce
their risk of developing the condition. A healthy diet and
an active lifestyle can help in preventing and controlling
osteoporosis.
An osteoporotic person should focus on eating a wellbalanced diet with plenty of dairy, fish, fruits and
vegetables. One should get enough of the nutrients
specially calcium and vitamin D as per the daily
requirement, but if it is not possible from food alone, then
complement the diet by taking multivitamins or
supplements.
 Have daily products in your daily diet. Include dairy
products such as low-fat and non-fat milk, yogurt and
cheese. Look in for dairy products fortifies with Vitamin
D.
 If you are non vegeta ɥ