Osteoporosis: What to Do?

Over the years, bones lose substance: Some more, others less. Osteoporosis, or bone atrophy, is primarily a metabolic disease and does not develop, as is often assumed, due to a lack of calcium in our food. To get the metabolism going again, only one thing helps: Exercise, exercise, exercise!

Exercise triggers a stimulus on the bone-building cells and thus strengthens the bones. At the same time, cartilage is supplied with nutrients and estrogen is once again produced, which inhibits bone resorption.

Of course, the body needs building blocks such as calcium, vitamin D, vitamin E or vitamin C for our bones. However, this is not primarily accomplished in tablet form, but rather through a healthy diet.

In osteoporosis you can meet mineral and vitamin requirements:


  • Sesame seed
  • Green leafy vegetables
  • Nuts
  • Eggs
  • Certain cheeses such as Parmesan

Although dairy products also contain a lot of calcium, they are difficult for our digestive organs to break down and therefore the calcium they contain is of only limited availability to us.

Vitamin E

  • Oils
  • Nuts
  • Olives
  • Fish

Vitamin C

  • Broccoli
  • Cabbage
  • Black currants
  • Peppers
  • Citrus fruits

Vitamin D

Take walks outside. The body can produce its own vitamin D through sunlight.