You’ve probably heard the basics over and over: get more calcium and vitamin D, drink your milk, and make sure to exercise. When it comes to bone health, nutrition plays a critical role, and getting all the right vitamins and minerals is essential.
However, while it’s good to know what you should be including more of in your diet, it may be just as necessary to understand what not to eat. And while there’s no one-size-fits-all to health and wellness, certain foods can increase the risk of osteoporosis in some.
It’s especially important to focus on your diet to avoid this risk as you grow older. Osteoporosis can occur in men and women at any age, but it’s most commonly identified in older individuals, especially postmenopausal women and those nearing menopause.
That’s why no matter how old you are, you might want to take a closer look at your diet and ensure you’re doing everything you can to keep your bones in tip-top shape. Read on to learn what osteoporosis is and why some foods may increase your risk of or worsen the condition.
Osteoporosis is a bone disease caused by bone mass and density changes, leading to bone fractures and decreased bone strength. As you get older, the risk of developing this and other bone conditions is higher, but there are things you can do to prevent its onset or delay its progression.
Studies have shown that most people reach their peak bone mass around 35 and begin progressively losing bone mass every year after that. The good news is that there are many things you can do to reduce your risk of developing osteoporosis, including eating a nutritious diet full of calcium and vitamin D, getting adequate exercise, not smoking, and reducing alcohol consumption.
Scientists have been studying the link between nutrition and bone health for decades. They have found many promising connections between the positive effects of foods like fruits and vegetables, seafood, and some dairy products on bone health.
The Framingham Osteoporosis Study surveyed thousands of individuals to test the effects of diets rich in things like calcium, vitamin C, folate, potassium, magnesium, and omega 3. Its findings demonstrated strong correlations between diets rich in many vitamins and minerals and greater bone mineral density in those studied.
Notably, the study also found that individuals with diets of highly processed foods had significantly lower BMD (bone mineral density) than other populations studied with diets consisting primarily of fruits, vegetables, and fish.
So, should you focus on a low-fat and high calcium diet to prevent calcium loss? Should your osteoporosis diet include or not include soy milk, soybeans, red meat, and whole grains? Is there a specific salt intake that’s right for you if you already have osteoporosis? As we mentioned before, there’s no one-size-fits-all, so adding or eliminating foods at random can do more harm than good.
But even though there’s no one diet that has proven to be superior over another for supporting bone health, some researchers have concluded that specific dietary patterns, especially those containing the minerals observed in the Framingham study, are more closely correlated to stronger bone density.
However, more research is still needed to determine the link between bone health, nutrition, and other potential influencing factors like gender and age differences.
Monitoring bone health is especially important for those with diabetes, as research has shown a link between diabetes and poor bone quality. It’s because hyperglycemia in those with diabetes may directly suppress bone formation and promote fat accumulation in the marrow cavity, which leaves the bones susceptible to fracture.
The study also advised those with diabetes to take steps to limit their risk of developing osteoporosis using antidiabetic drugs prescribed by their doctor or with various lifestyle factors like increasing exercise and eating a nutritious and vitamin-rich diet.
Remember, it’s best to work with a credentialed dietitian or nutritionist to make the right dietary decisions for your specific needs.
Don’t eliminate foods at random! Let’s take a closer look at some foods that commonly increase the risk of osteoporosis and why:
While we all love our morning cup of coffee, those at higher risk for osteoporosis may want to limit their caffeine. According to a recent study, high caffeine intake may cause an increase in calcium excretion in urine. Since calcium is an essential mineral for bone health, you want to ensure that it’s absorbed as much as possible.
If you have or are at risk for osteoporosis, researchers from the 2021 study advise caution for those who exceed a daily intake of 800 milligrams of caffeine from coffee, teas, sodas, energy drinks, or caffeine supplements.
Similar to the effects of caffeine, excessive salt, or sodium chloride consumption, has links to an increase in calcium excretion. When your salt intake is too high, your kidneys cannot eliminate excess chloride in the body quickly enough and begin pulling base stores from the bone to maintain a balance, leading to lower calcium absorption in the body.
You may think you’re in the clear if you don’t typically season your meals with lots of salt, but unfortunately, many of our favorite go-to snacks and on-the-go meals can be loaded with hidden sodium.
If you’re not sure what constitutes “high-sodium,” you may want to look out for smoked or cured meats, frozen and prepackaged meals, salted nuts, and canned foods. The CDC recommends that adults keep their daily sodium intake limited to 2,300 milligrams.
Excessive sodium intake can also cause the body to retain excess water, which strains blood vessels, the heart, and kidneys. For this reason, it has also been linked to conditions like heart disease, high blood pressure, and stroke and can also be a significant risk factor for heart failure. Whether or not you’re at risk for osteoporosis, cutting back on salt can be helpful in more ways than one for most people.
Soft drinks don’t have the best reputation in the health community due to their high sugar content. What you may not know, however, is that they may also be directly correlated with an increased risk of bone fracture.
Try swapping out your afternoon soda for something like sparkling water or kombucha to protect your bones.
Wheat bran is another food that has been found to hinder the absorption of calcium in the body. Though it’s otherwise very nutrient-dense, the high levels of phytates in wheat bran can work against calcium if you consume the two simultaneously.
If you still want to include wheat bran in your diet for its other health benefits, you may want to ensure you eat it separately from when you consume high-calcium foods like dairy products, sardines, certain legumes, nuts, seeds, and leafy greens.
Small amounts of alcohol have not been proven to affect bone health significantly. However, many studies have shown that chronic heavy drinking can compromise bone health, and the risk is even greater when these drinking habits begin from a young age.
The CDC recommends limiting your consumption of alcohol to two drinks or less per day for men and one or less for women.
Processed meat is yet another type of food that may impact calcium absorption. In addition to its potential impact on bone health, diets including high consumption of processed meat have previously been linked to an increased risk for cancer, cardiovascular disease, and diabetes.
If you’re at risk for osteoporosis or other conditions, scientists recommend limiting your intake of processed meat to two to three times per week or swapping it out for alternatives like chicken, fish, or plant-based protein sources when possible.
Watching how your body responds to the foods mentioned above can help lower your risk of developing osteoporosis or prevent it from advancing rapidly. But to ensure you are optimizing your diet for bone health, it’s best to eat a balanced diet full of whole foods, vitamins, and minerals.
Medical experts recommend including foods with the following vitamins and minerals for bone strength:
Aging is an inevitable part of life, but there are lots of healthy habits we can all implement to reduce our risk for preventable health conditions like osteoporosis. Paying attention to your diet, eating nutrient-dense whole foods, and getting plenty of calcium and vitamin D is a great way to take care of your bones and overall health.
Here's where a continuous glucose monitor (CGM), which gives you real-time insights into how your diet affects your blood sugar, can help. Using data from your CGM, the NutriSense Nutrition Team can help you implement a few quick dietary changes to ensure the nutrients you eat are adequately absorbed.
When you sign up for the CGM Program, you’ll get two CGM sensors every month, lifetime access to the innovative app, and free dietitian support for your first two weeks of the program.
Dietitian and author of "Heart Disease Cookbook" Katie Reines discusses using a CGM to help balance blood sugars and hormones to manage and reverse health conditions.
Technical writer, competitive ballroom dancer, and seven-year veteran of the carnivore diet, Linda Salant talks about using the CGM to get clarity on how a unique diet could affect blood sugar levels.
Founder of health and fitness brand Shack Fit, John Shackleton is a fitness and nutrition enthusiast. He talks about using the CGM to "check under the hood” and see how his physiology was responding to certain foods.
Athletic trainer Shaye Reynolds talks about feeling stuck on her health journey, and how NutriSense and the CGM Program helped fine-tune her wellness routine and have a better understanding of her diet and workout practices.
If you're gearing up to travel or spend more time outdoors this summer, here are a few tips to help you stay safe and hydrated in the sun.
When Christine Aochi was diagnosed with prediabetes, she knew she had to start focusing more on her health. She tells us how the CGM and dietitian support with NutriSense helped her to lower her blood glucose levels, lose weight, and enjoy her food.
Charlotte LaGuardia, MS, CNS, CDN, is the owner of virtual nutrition practice, Thrive East. She talks to us about using data points and experiments with a CGM to make informed decisions about health and wellness.
Elite athlete and founder of Pure Massage Boulder, Tracey Jacobs is committed to her health. She discusses using the CGM with dietitian support to help maximize performance and elevate her workouts.
Jennifer Brumit loves the CGM because it helps her add to what she already does to stay healthy. She talks about why she thinks everyone should be using one to educate themselves and boost overall wellness.
Donating blood can save a life, and these donations are needed more often than you may think. Read on to learn how autoimmune conditions affect your eligibility to donate.
As a new mom, you may be eager to regain your pre-pregnancy body, but it's essential to take things slow and follow postpartum diet guidelines. Read on to discover dietitian recommended postpartum guidelines to losing weight.
Alongside a healthy diet, adding certain nutrients can help with achieving optimal blood glucose levels. Here are nine supplements that help your body do just that!
We asked our Nutrition Team to help us debunk 14 popular nutrition and lifestyle myths. Here's what our dietitians—and the research—say about these age-old myths.
You may have always considered oatmeal to be a healthy breakfast option, but is it really that good for you? Let’s break down the different components of oatmeal and find out.
To help you make the most of the warmer weather, we asked Carlee Hayes, RDN, CD, and Nutrition Manager here at NutriSense, to share a few of her favorite summer soup recipes.
Insulin resistance can create a variety of health issues and lead to type 2 diabetes. Here are nine effective ways to improve insulin sensitivity for improved metabolic health.
Did you know your gut influences how well your brain functions? Here are our top dietitian approved tips to boost gut health for improved cognitive functioning.
Catherine Staffieri discusses the impact of glucose on hormones, perimenopause and menopause, weight loss and the incredible benefits of using a CGM as a tool to help you feel your best.
To discuss how a health coach can incorporate this in their practice, Health Coach Academy invited Carlee Hayes to the show.
This week, we’ve compiled some of our favorite podcasts that go beyond nutrition. Here are 20 wellness-focused podcasts to add to your queue.
Are BCAAs worth it? This post digs into 30+ years of research to answer this question. The answer may surprise you.
Menopause can be a difficult journey, so we've compiled some of the most effective, science backed tips to help you with menopause-related weight gain.
Father’s Day is around the corner, and whether you’re celebrating your dad, a father figure, or another cherished loved one, helping them take care of their health can be the ultimate gift.
Here's a helpful list of some of our favorite low-carb snacks that can help you keep your diet varied and full of healthy nutrients.
Whether you're looking for low GI summer snacks or healthy sweet treats, this post has got you covered. Here are tasty low glycemic index recipes everyone will enjoy!
Wondering if grapes are safe for people with diabetes to include in their diet? Read on to find out.
Cholesterol plays a very important role in the human body, contributing to the structure of the cells, helping with vitamin D synthesis, and also promoting the production of steroid and sex hormones, like cortisol, aldosterone, testosterone, and estrogen. But how exactly is cholesterol connected to blood glucose levels?
We sat down with Kara Collier, our co-founder and VP of Health here at NutriSense, to take a closer look at how CGMs work and what you need to know about these devices before using one.
Are carbs and sugar the same? In this post, we break down the key differences between the two and share the benefits of complex carbohydrates.
Read on to learn more about DOMS, how long it can last, and then pick from our list of the best breakfasts to help beat that post-workout soreness, support muscle building, and encourage fat loss.
When it comes to lowering blood sugar levels, not all supplements are created equal. From ginseng to aloe vera, here are some of the best supplements to help avoid high blood sugar and encourage blood sugar control.
Bloating that results from a surgery can sometimes be an unexpected part of the recovery process. Is there anything you can do to reduce bloating or prevent it from happening? And what causes this bloating anyway? Read on to find the answer to these questions and much more to help you combat your post-surgery swelling.
Learn why fiber is classified as a carb and how to increase your intake of this health promoting nutrient.
Did you know Parkinson’s disease is the second most common neurodegenerative disease? Read on to learn what it's like living with PD plus discover treatment options.
From rosemary water to dry scooping, should you be trying every new trend that hits TikTok? How can you tell which ones may help and which ones to steer clear of?
As great as sugar tastes, including too much of it in your diet can lead to certain health problems. Read on to learn more about the role sugar plays in keeping your skin healthy.
Read on to see which podcasts our dietitians recommend if you’re interested in learning more about nutrition and health.
Nicotine is a chemical in tobacco that can affect your health in various ways. Read our article to learn how it impacts blood sugar levels and insulin sensitivity.
CGMs are now an excellent tool for anyone who wants to optimize their metabolic health. Read on to find out more about the benefits CGMs can have for healthy people!
Although bariatric surgery can be an effective way to lose weight and improve health for people who are obese, it’s a major decision. Find out what lifestyle changes you need to make before going under the knife.
Excited to fire up the grill this summer? Read on to learn if grilling is healthy for you plus check out the NutriSense Nutrition Team's favorite grilling recipes for the season.
Did you know that your gut health can impact your blood glucose levels? Explore ways to improve your gut health for optimal glucose levels.
Rheumatoid arthritis is a chronic inflammatory autoimmune disease that can cause swelling and joint pain. Learn more about how it develops and how other health conditions affect its onset.
We’ve hand-picked the best weight loss apps available. Here are the thirteen best weight loss apps.
An emerging treatment, red light therapy promises to prevent and treat the signs of aging and other skin issues. Read on to find out more.
Struggling to stick with a health-promoting diet? Here’s how to make it enjoyable so you can reap the benefits.
VP of Health and co-founder of NutriSense Kara Collier discusses reaching optimal health through blood sugar regulation, what a continuous glucose monitor is, and who might benefit from using it.
In this episode of Zero to CEO, Jason Sherman talks to Dan Zavorotny about how to turn your idea into a 120 person team in 2.5 years.
Body mass index is a term you may have seen tossed around quite a bit in the health world. You may know that it’s a way to measure body fat, but with so many new tests for measuring overall fitness and health, is BMI still reliable?
If you're watching your glucose levels, traditional BBQ staples may not be the best choice. Here are some recipes that will help you enjoy a Memorial Day meal without a blood sugar spike.
Mental health has a significant impact on your overall health; here are tips, tools, and apps to improve your mental wellbeing.
Living with diabetes can be a challenge, especially when it comes to keeping your blood sugar levels regulated. Learn if you can check your blood sugar at home without a meter.
With summer right around the corner, it’s time to make sure you have the tools you need to protect yourself from sunburn and sun damage. But how do you choose the right one for adequate sun protection?
Learn how Japanese water therapy can help with weight loss, energy levels, and detoxification.
Do you often feel anxious or upset but can’t pinpoint the cause of your low mood? Here's how to reconsider a few common routines and then work on small changes around them to build good habits.
Do you spend all your free time scrolling through social media? If you can’t remember the last time you went offline, you may need a digital detox.
When it comes to bone health, good nutrition is absolutely critical. Read on to learn what osteoporosis is and why some foods may increase your risk of or worsen the condition.
Fitness tracking apps give you valuable insights into your exercise routines. Here are the top fitness apps for Android and Apple for this year.
One of the best ways to get all the mental and physical benefits of nature is by flexing your green thumb. Read on to learn more about how gardening can benefit your health.
From soft drinks to candies and cereal to salad dressings, many food products contain food additives. Read on to find out more about eight common additives, and how they affect your health.
Many people experience symptoms akin to menstrual cramping even when they are not on their periods. It’s surprisingly common, and various factors can contribute to it. Read on to find out what some of these are.
Read on to learn more about vitamin D-rich foods and what you should include in your diet to make the most of this vitamin’s health benefits.
It’s important to protect your skin from the harsh effects of the sun’s rays, and one of the most effective ways to do this is to wear sunscreen. But what is sunscreen, and how does it work?
The world loves rice. It’s a staple food in many cultures and can have various health benefits for some. But does it cause your glucose to spike?
Kara Collier and Dan Zavorotny talk continuous glucose monitors on the Mind Pump podcast.
Dry needling is a therapeutic technique used by physical therapists and healthcare practitioners in an effort to alleviate pain and help restore movement in the body. Read on to find out more.
Wondering what the healthiest fast food options are? Here are some of the healthiest choices at fast food restaurants, according to dietitians.
Many people try crash diets to lose weight fast, which may provide some short term results but don't work for the long haul. Here is a realistic timeline for healthy weight loss.
Tracking nutrition has never been easier due to instant access to nutrition tracking apps. Here are the best ones.
Learn more about irritable bowel syndrome, and see what popular IBS-friendly diets people follow to ease their symptoms.
Neuropathy, or nerve damage, can cause pain, discomfort, and interfere with daily tasks. Explore effective ways to prevent and manage it.
Fermented foods have a range of health benefits. Read on to learn more about what they are and why you should be adding them to your diet.
Stress can negatively affect your entire body. Here are thirteen different ways to reduce stress in your life.
Here are the eleven best physical and mental health apps available in the app store.
On this episode of Passionate Pioneers with Mike Biselli, Carlee Hayes, Nutrition Manager at NutriSense, discusses the company’s digital platform that aims to help others discover and reach their health potential.
In this episode of Rejuvenaging with Dr. Ron Kaiser, Carlee explains how to cut through the online nutrition industry's noise, why we shouldn't look for a one-size-fits-all solution when it comes to nutrition, and how CGMs work.
Should you be drinking your fruits? Read on to find out more about juicing, whole fruits, and why one may be better for you than the other.
Do you know what a rambutan is? Learn more about this blood-glucose-friendly tropical fruit and why you should add it to your diet.
Learn about the health benefits and risk factors of adding organ meats to your meals, and try our favorite recipes using these nutritional treasure troves.
Read on to learn more about five of the most promising developments in cancer research.
Learn more about meditation, how it positively impacts blood sugar, and how you can start incorporating it into your routine.
Salads don't have to be boring! Our Nutrition Team recommends nine delicious, nutritious salads to help you find your favorite.
Can't decide on the perfect gift for Mother's Day? Pick from a list of ideas to find a healthy, but still exciting gift this year.
Some research suggests that eating soy may reduce your risk of developing diabetes. Read on to learn whether that's true and find out more about the other health benefits of soy.
Did you know that 23.5 million Americans live with autoimmune conditions? Learn more about the symptoms and causes of celiac disease and what you can do about it.
It's no secret that positive thinking can improve your mood and help you cope with difficult situations. Review our article to see how a positive outlook may also benefit your physical health.
When it comes to your menstrual cycle, what you eat can significantly impact how you feel. Read on to learn more about the best foods to add to your diet to help during that time of the month.
Though most of us may never encounter these, these health conditions are still fascinating to learn more about. Read our article to find out more about nine of the most fascinating, unusual health conditions.
Here is everything you need to know about the relationship between weight lifting and blood sugar.
In this 20-minute conversation, Dan shares how he’s putting a Rockstar in every seat. And mistakes to avoid along the way.
Kara, registered dietitian, and co-founder of NutriSense, discusses how blood glucose levels are a core marker of metabolic health. She dives into the health consequences of fluctuating blood glucose levels, and what levels to look fasted compared to post-meal.
Today on the podcast, Kara Collier, RDN, LDN, CNSC, discusses revolutionizing preventative healthcare. It’s her mission to empower people with the knowledge to effectively monitor, optimize, and sustain their own metabolic health.
Losing weight is typically easier for men than women, biologically speaking, but it's still challenging! Here are 11 simple yet effective tips for losing weight for men.
Review our helpful article where we discuss the best times to eat if you are trying to lose weight.
Whether you're looking for weight loss tips or to learn more about metabolism, a little reading material can go a long way. To help you get started, here’s some books on metabolic health, recommended by our Nutrition Team.
NEAT can’t replace the benefits of intense cardio or strength-training workouts but like any physical activity, it has many overall health and fitness benefits. Read on to find out everything you need to know about NEAT.
On this week's episode, Shannon describes the comfort, cost, usability, and education she experienced using the continuous glucose monitor program from NutriSense.
On this episode of the Making Bank podcast, Dan Zavorotny discusses how he started the company “NutriSense” and how it reached a 150 million dollar valuation in 26 months.
Carlee Hayes talks to This Podcast Burns Fat! about the important role blood sugar plays in weight management.