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Osteoporosis is a disorder of the bones in which your bones become porous or fragile. Bone loss can occur because of aging or because of poor diet. If your diet is low in calcium, your body will use the calcium in your bones to maintain important body functions. Also, you might be consuming adequate calcium in your diet but your body might not be absorbing or excreting it due to other dietary factors.

Many post-menopausal women have low bone mass, which usually occurs before osteoporosis sets in, and are at risk for broken bones. Usually, if you are approaching menopause, you doctor will send you for a bone density test to determine your bone mass.

Menopause leads to bone loss because the bone is reabsorbed with the drop in estrogen production. As you reach menopause, bone loss exceeds bone formation.

Dietary and Lifestyle Approaches

You can help maintain your bone mass by exercising. Weight bearing exercises are especially beneficial during this time in your life because it helps to increase bone strength and muscle mass.

Here are some of factors identified by researchers for developing osteoporosis: being female, inactivity, cigarette smoking, excess alcohol consumption and family history. Here are food that are recommended that you eat or avoid during this time:

Foods to Eat

  • Dairy products - low fat milk, yogurt
  • Canned fish
  • Legumes

Foods to avoid

  • Coffee
  • Tea
  • Colas and other beverages