Muscles and bones tend to degenerate as you get older, exposing you to various diseases, including osteoporosis. Osteoporosis is a disease that causes your bones to become weak and fragile. People with this disease tend to get fractures easily. However, you can reduce the risks that come with osteoporosis through exercise, prescribed medication for treating osteoporosis—such as Evinity, Voltaren, and Prolia—or supplements, including calcium supplements, collagen and other vitamins for bones, and, importantly, packing your diet with the following joint supportive foods:

1. Plain yogurt

Dairy products, such as yogurt, are healthy sources of calcium and fat that you need to keep your bones healthy and strong. In fact, just a few servings of yogurt every day can supply you with enough calcium to help build and repair your bones. Experts say that yogurt also helps improve bone mineral density, making your bones stronger.

2. Flaxseed

Flaxseed is known to contain high amounts of ALA (alpha-linolenic acid), which helps maintain and increase bone mass. 100g of flaxseed also provides the body with 256 mg of calcium, as well as anti-inflammatory omega-3 fatty acids. These seeds can be consumed ground or whole and can supplement almost any meal. Try sprinkling some flaxseed on soup, salad, or a sandwich.  

3. Dried figs

When it comes to strengthening your bones, you can never go wrong with fruit. However, if you want to maximize your joint-strengthening diet, figs are perhaps the best option for you to try. Figs will supply you with essential nutrients you need for strong bones, including calcium, potassium, and magnesium. Because figs aren’t always in season, you can also buy dried figs to eat all year round. Just half a cup of dried figs will supply your body with more than 100 grams of calcium.

4. Dark greens or spinach

Vegetables contain the essential nutrients you need for healthy living. For bone and joint health specifically, though, leafy greens such as kale and spinach contain vitamin K and calcium, which are vital nutrients for bone health. Make sure you eat a few servings of these vegetables a day to keep your bones healthy and get the energy you need.

5. Fish oils

The omega-3 fatty acids and vitamin D in fish oil are both effective in fighting osteoporosis. This has enhanced the popularity of fish oil supplements, usually given to people who want to strengthen their bones and joints. Studies suggest that vitamin D helps to reduce bone breakdown by increasing calcium intake into the body, while omega-3 fatty acids are anti-inflammatories that can help reduce joint pains.

6. Brazil nuts

Nuts are alkaline foods that ensure your body maintains the pH balance it needs to prevent osteoporosis. This disease thrives in acidic conditions, so the more neutral your pH balance, the better. Brazil nuts also provide the body with magnesium and calcium to help keep the bones strong. However, more generally, any nut will provide proteins and healthy fats that give you the energy to stay strong all day.

Apart from the foods mentioned above, you can also use some prescribed medications to fight the disease. One of those is Prolia, which is used to increase bone mass and fight osteoporosis. Other medications include Evenity, a bone building drug and Forteo, which have also proven effective in managing the disease.