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Once you have osteoporosis, there are no foods which will "reverse" the decline in bone density. (Once you have osteoporosis, additional calcium and vitamin D will probably prove beneficial, but only in combination with drug treatment. Furthermore, it is not normally possible to achieve the necessary levels of calcium/vitamin D supplementation solely through dietary/lifestyle changes. It would require eating a vast amount, which just results in additional problems.)

However, a healthy diet can help prevent the onset of osteoporosis. This should include two servings of oily fish per week, plenty of green vegetables, pulses and dairy. Low-fat dairy typically has a higher calcium content than wholemilk dairy. The best source of vitamin D is sunlight; spending time outdoors without sunblock when it's sunny is essential for healthy bones. (However this benefit is completely negated if you get sunburn ).

Weight bearing exercise also plays a key role in helping to prevent osteoporosis. Exercising outdoors, such as running or walking is a great way of boosting vitamin D levels too.

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13y ago

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