Consuming dairy products regularly is a smart strategy for people with osteoporosis, as doing so decreases the pace of bone loss and boosts the density of bones. Dairy products are rich in calcium. One study published in the Journal of Bone and Mineral Research showed that regular calcium intake stopped bone loss at the hip, where the hip and thigh muscles attach. If you want to ease osteoporosis symptoms, or prevent them from occurring, choosing a new diet plan such as the Pescetarian Diet (which includes dairy products) will make sense. Yogurt-based drinks, fat-free cream cheese and low-fat cottage cheese are some of the healthiest dairy food and beverage options for those with osteoporosis.
Yogurt-based drinks improve bone health
Of course, a cool glass of skim milk will be a great choice if you want to hydrate as you also access calcium that is good for your bones. However, basic skim milk, which offers 300 mg of calcium per eight ounces, isn’t your only option. Change it up by adding yogurt-based drinks to your daily diet. A twelve-ounce yogurt drink will also offer 300 mg of calcium along with exciting tastes and other beneficial nutrients. One fun option is an Indian yogurt Lassi. This beverage is easy to make at home, in a blender, and it’s made from water, ice, salt and Greek yogurt. Add a cup of chopped mango to make your Lassi even more nutritious and delicious.
Fat-free cream cheese is a diet-friendly choice
A single ounce of cream cheese contains 98 milligrams of calcium, which is one-tenth of an ideal daily supply. It contains just 29 calories. When you choose this diet-friendly source of calcium, it’ll be simpler to achieve or maintain a healthy body weight. Body weight in the normal range will help you to avoid osteoporosis, as greater fat mass tends to have a negative impact on bone mass, according to a study published in The Journal of Clinical Endocrinology & Metabolism. As a bonus, you’ll find that controlling caloric intake helps to prevent osteoarthritis, which causes degeneration of bone and joint cartilage. It’s possible to have osteoporosis and osteoarthritis simultaneously.
Low-fat cottage cheese contains calcium and protein
A quarter-cup of low-fat cottage cheese contains 200 mg of calcium, as well as 12 grams of protein. While cottage cheese does have sodium, like many dairy products, it offers more benefits than drawbacks. This fresh cheese may be eaten plain or mixed with other ingredients to create sweet or savory treats. It’s versatile enough to pair well with fruit and honey or roasted peppers and hot sauce.
Take good care of your bones
Getting the calcium that you need for optimal bone health will be easier when you add yogurt drinks, fat-free cream cheese and low-fat cottage cheese to your daily diet. If you’re too busy to cook, choose a Pescatarian meal delivery plan that gives you access to the dairy products that you need, as well as healthy seafood, eggs and plant-based protein. When you make dairy a priority, you’ll be doing all that you can to ease osteoporosis symptoms, or prevent them from happening in the first place.
Article By: Jane Sandwood
Image credit: Mehrshad Rajabi