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Osteoporosis

Osteoporosis is a disease characterised by a decrease in the density and quality of the bone and, as a consequence, an increase in the risk of suffering fractures. It is one of the most aggressive side effects of hormonal treatment for prostate cancer. In addition to the prescribed medical treatment, diet and physical exercise are essential for its prevention and treatment.

WHAT DO WE RECOMMEND?

Follow a balanced and varied diet.
Avoid alcohol, tobacco and coffee, and moderate salt intake.

These nutrients, together with calcium and vitamin D, play an important role in preventing muscle and bone loss.

Foods rich in protein
Foods of animal origin
  • White fish: monkfish, pike, cod.
  • Blue fish: sardine, mackerel, salmon.
  • Seafood: squid, octopus, mussels, cuttlefish, shrimp, crayfish.
  • Naturally preserved fish: tuna, sardines, scallops.
  • White meat: chicken, rabbit, turkey.
  • Eggs (especially the egg white).
  • Dairy: protein-rich skim yogurt, fresh cheese, cottage cheese.
Foods of vegetable origin
  • Dried or cooked legumes: lentils, chickpeas, beans (red, black, white…), soy.
  • Derivatives of soy: textured soy, soy flour, tofu, tempeh.
  • Unsalted raw nuts and seeds: almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds.
  • Seitan: wheat gluten or other grains.

The main sources of magnesium are nuts and seeds (almonds, hazelnuts, peanuts, cashews, pumpkin seeds, etc.); legumes, especially soya and its derivatives; whole grains (brown rice, oats, etc.); meat and fish; dark chocolate; sultanas; bananas; and dairy products.

Some suggested recipes:

Oat porridge with fruit

Sugar-free roasted hazelnuts

Almond rocks with ginger

Calcium can be found in foods of both animal and plant origin:

Animal origin
  • Dairy (milk, yoghurt, cheese…).
  • Fish with soft edible bones (such as sardines and anchovies, fresh and/or canned).
Plant-based
  • Nuts (walnuts, hazelnuts, almonds).
  • Legumes (chickpeas, soya, lentils, beans) and derivatives such as tofu.
  • Green leafy vegetables (spinach, chard, cabbage, broccoli, etc.).
  • Foods enriched with calcium, for example, some types of breakfast cereals, biscuits, or plant milk. These are valid options as long as they do not contain too much sugar.
Some suggested recipes:

Canned sardine burger

Quick chickpea puree with egg

Marinara soybeans

The best sources come from:

  • Oily fish (sardines, anchovies, mackerel, salmon, tuna…).
  • Dairy products.
  • Egg yolk.
  • Mushrooms
  • Foods enriched with vitamin D, for example, some types of breakfast cereals, biscuits, or plant milk. These are valid options as long as they do not contain too much sugar.

To ensure the synthesis and activation of vitamin D, sit out in the sun for 10-15 minutes in summer and 20-30 minutes in winter, preferably in the morning, about three times a week, and with sun protection.

Some suggested recipes:

Warm salmon and apple salad

Sweet and sour tomatoes with sardines

‘Champizzes’

Walk at least 30 minutes a day.