Eating breakfast gets your metabolism going and can keep you from overeating later in the day. Ingredients include bone building milk and yogurt. Add Quaker Oats to your container of choice and pour in milk and low-fat yogurt.

Mix in almond extract. Add a layer of mango. Top off with a drizzle of honey and chia seeds. Place in fridge and enjoy in the morning or a few hours later! Exercise impacts your bones, too — yet another reason to make time in your daily schedule for physical activity.

Cardio is important for heart health, but when it comes to your bones, daily weight bearing activity is crucial. Incorporating light weight lifting into your exercise routine will help you maintain strong bones.

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Osteoporosis is a common condition in which bone mineral density is reduced, increasing the risk of fractures. A diet made up of foods that provide bone-supporting nutrients, like vitamin D, vitamin K, calcium, and potassium, while limited added sugar, sodium, saturated fat, alcohol, and caffeine, is one of the best ways to help manage osteoporosis.

It can be overwhelming to be diagnosed with any health condition, especially when it can interfere with your everyday life. Fortunately, there are many ways you can support your bone health when you have osteoporosis.

Good nutrition, paired with weight-bearing exercise and any prescribed medications, are among the best ways to support your bone health in the long term. Some of the most important nutrients for bone health include vitamin D, K, and calcium. Additionally, getting enough potassium, phosphorus, magnesium, and vitamin C help support healthy bone metabolism.

Osteoporosis cannot be reversed without the help of prescribed medications in conjunction with healthy lifestyle habits. However, eating the proper diet can keep your bones strong and help prevent further bone loss.

Getting enough calcium is one of the best things you can do for osteoporosis. Though dairy products are often the first foods that come to mind, they're not the only source of calcium.

Other calcium-rich foods include calcium-set tofu, fortified orange juice and plant milk, leafy green and cruciferous vegetables, and fortified pasta or bread.

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American Bone Health. Sodium and bone health. Centers for Disease Control and Prevention. Top 10 sources of sodium. Kwon YM, Kim GW, Yim HW, et al. Osteoporos Int.

Martínez-Ramírez MJ, Palma S, Martínez-González MA, et al. Dietary fat intake and the risk of osteoporotic fractures in the elderly. Eur J Clin Nutr. Ahn H, Park YK. Sugar-sweetened beverage consumption and bone health: a systematic review and meta-analysis.

Nutr J. Tian L, Yu X. Fat, sugar, and bone health: a complex relationship. Petroski W, Minich DM. Is there such a thing as "anti-nutrients"? a narrative review of perceived problematic plant compounds.

Tufts Now. The connection between wheat and bone loss. Schlemmer U, Frølich W, Prieto RM, et al. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis.

Mol Nutr Food Res. Antonioli L, Haskó G. Caffeine and bones: if less is good, more may not be better. J Caffeine Adenosine Res. Cheraghi Z, Doosti-Irani A, Almasi-Hashiani A, et al.

The effect of alcohol on osteoporosis: a systematic review and meta-analysis. Drug Alcohol Depend. Luo Z, Liu Y, Liu Y, et al. Cellular and molecular mechanisms of alcohol-induced osteopenia. Cell Mol Life Sci. Teófilo JM, Leonel DV, Lamano T. Cola beverage consumption delays alveolar bone healing: a histometric study in rats.

Braz Oral Res. Gallagher JC. Sodas and colas are associated with an increase in fractures.

Although the dairy industry have done a great job in convincing everyone that they need to consume dairy products to avoid osteoporosis, the research doesn't support the claims. Much more important are avoiding sugar, sodas, table salt, coffee and alcohol and consuming an alkalizing diet with foods high in calcium, magnesium, vitamin K and boron.

What follows is a list of foods that will do a better job than dairy products at building and maintaining healthy bones.

Green peas: Green peas are very high in vitamin K, a nutrient which indirectly activates osteocalcin, a major protein in bone which ancors calcium molecules. They're also high in vitamin B6 and folate, two nutrients that inhibit homocysteine, a dangerous molecule that can prevent collagen from forming a proper bone matrix.

Fresh green peas are always preferable to frozen or canned. Broccoli: A highly alkalizing vegetable, broccoli is high in magnesium, calcium, vitamin K, folate and vitamin B6.

It's also high in vitamin C which significantly improves calcium's absorption. For bone health, broccoli truly has it all. Lettuce: Lettuce tends to get a bad wrap in the nutrition world because its high water content and low nutrient content rate it low on the nutrient density scale.

However, lettuce contains the trifecta of nutrients essential to healthy bones - calcium, vitamin K1 and boron. Cabbage: Another from the cruciferous family, cabbage is very high in vitamin K, folate and vitamin B6, all essential for bone health.

Cabbage is also high in the all important mineral calcium and is high in vitamin C which significantly improves the absorption of calcium.

Spinach: Massive amounts of vitamin K and folate, along with substantial amounts of vitamin B6, magnesium and calcium, spinach makes for a great addition to the dinner plate if you're worried about bone health.

Squeeze on some fresh lemon to make the minerals in spinach more bioavailable. Green Tea: Green tea contains many trace elements essential to bone health and alkalizing the tissues. Make sure you're brewing a quality tea yourself, though. Avoid sugar-loaded green tea junk beverages as they will do more harm than good.

Asparagus: Asparagus is one of the most nutritionally well-balanced vegetables you can get and it's in season now! Contributing to an alkalizing diet and a good source of trace elements, asparagus will help keep those bones healthy and strong.

Oats: While oats, like all grains, aren't alkalizing, they do provide a host of mineral components essential for bone health. Steal cut are preferential to rolled as they have less air exposure and are less likel to be rancid.

Parsley: High in vitamin K and folate, parsley is one of many leafy greens that will help maintain bone health. Mom mom just passed away. The team at C-care was like extended family to us Raymond in particular.

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