From a dietary point of view osteoporosis and osteopenia are due to a decrease in the amount of calcium stored in the bones.  The level of calcium can be affected not only by consuming too little calcium, but also by consuming foods that pull (leach) calcium from the bones in order for the body to maintain the correct pH level in the blood.

Foods to consume

Foods high in calcium and those that help maintain a more alkaline environment in the body are the best at increasing the amount of calcium available for the body.  The foods include:

 vegetables (especially greens like broccoli, collard greens, dandelion, kale, parsley)

 sea vegetables (kelp, nori, dulse), soya (in the form of cooked or sprouted beans, tofu or miso), figs, alfalfa

 homemade soups from a bone (add one tablespoon of wine vinegar to draw out the calcium)

 moderate amounts of protein, about 10 gm a day, especially from salmon, sardines, legumes, nuts (almonds) and sesame seeds

 use rice milk, almond milk or soya milk as an alternative dairy

Foods to avoid

Foods that contain phosphates, oxalic acids, or that have an imbalance of calcium compared to other minerals are difficult for the body to handle, either decrease the absorption of calcium or have a tendency to increase the rate of calcium loss from the bone and thus increase your risk of osteoporosis / osteopenia.  These foods include:

alcohol, caffeine, soft drinks or soda (contains phosphates)

salt

spinach (high in oxalic acid), unless eaten with cheese, eggs, or sunflower seeds.

• dairy products, such as milk, cheeses, yogurt, ice cream.

• sugars or honey.

• nightshades, such as potatoes, tomatoes, eggplant, peppers, and paprika

• tea with lemon

• smoking tobacco

   

 Other dietary considerations

Light steaming or baking vegetables will increase the absorption of minerals.

 Drink 8-10 glasses of water a day

 Take 1 tablespoon of apple cider vinegar in a little bit of water fifteen minutes before meals

 Cautions with this nutritional program 

• Anyone with a history of kidney or gallbladder stones should use caution with amount of calcium consumed.  Please check with your naturopathic doctor.

   

Exercise program guidelines

  30 minutes, three a week of weight-bearing exercises to help strengthen and remodel bone. Always allow for one day of rest between.

  Whole Body Vibration Therapy is a very effective therapy to increase bone density.