Physical Therapy and Rehabilitation Specialist Prof. Dr. Gülçin Gülşen “Unfortunately, it is not possible to reverse osteoporosis, it is only possible to stop its progression.” He says, and states that measures to prevent osteoporosis should start from childhood.

Protect yourself from osteoporosis with 9 tips!

Do not use random drugs
Keep track of your chronic diseases
always exercise
Do not do sports unconsciously
Pay attention to exercise time
Do not neglect calcium foods
Avoid taking unnecessary vitamins
5 minutes of sun is enough in summer
Don’t forget plant foods
Here are the plant foods that strengthen bones and are good for osteoporosis;


There is some evidence that garlic can help reduce bone loss by increasing estrogen, which can be a big win for your bone health after menopause. Eating a daily dose of garlic can help reduce your risk of osteoporosis and osteoarthritis.


Rosemary is among the high-calcium herbs with 317 mg calcium per 100 g, but the amount of calcium in milk, for example, is 125 mg per 100 g.

Adding a few sprigs of rosemary fresh to your salads, making it a habit to use it as a spice in meals, or drinking rosemary tea is very beneficial for your bones.

One tablespoon of rosemary contains 5.39 mg of calcium, which means you can meet 1% of your daily calcium requirement in a very simple way. A great way to strengthen your bones.


100 g of parsley contains 8 mg of calcium, but the main effect of parsley on bone health is its high vitamin K content.

One study found that higher vitamin K intake was associated with a 22% lower risk of fractures.

Parsley is packed with vitamin K, an essential nutrient for bone health. 1/2 cup (30 grams) provides an impressive 547% of the RDI.

Vitamin K helps build stronger bones by supporting bone-building cells called osteoblasts. Vitamin K also activates certain proteins that increase bone mineral density.

Bone density is important because a lower bone mineral density is associated with an increased risk of fractures, especially in older adults.

Research shows that eating foods high in vitamin K can reduce your risk of fractures.

Typical dietary intakes of vitamin K may be below the levels required to improve bone mineral density and reduce fracture risk. Therefore, eating foods like parsley may benefit bone health.


Vitamin K, which sage offers in abundance, plays a role in bone health. A deficiency in this vitamin is linked to bone thinning and fractures.

Using a compound derived from red sage, researchers from the University of British Columbia have found a way to selectively block an enzyme called Cathepsin K (CatK), which plays an important role in the breakdown of collagen in bones during osteoporosis.


It is accepted that oregano oil has a potential protective effect against bone loss. Studies show that oregano oil, which is widely used as a food additive and in various medical applications, is effective inhibitors of bone resorption and benefits for bone formation and inflammation.

Oregano essential oil mainly contains thymol, carvacrol, terpinene and caryophyllene. Oregano oil has a more protective effect against osteoporosis and osteoporosis than rosemary oil.


Dill grass is good for joint and bone pain. Dill seeds can be used for massage to relieve bone pain. Dill has anti-inflammatory properties that reduce inflammation and pain. Dill also helps develop and nourish bones. Dill herb is beneficial for treating serious diseases such as osteoporosis.


Arugula is high in many essential nutrients for bone health, including calcium and vitamin K.

One cup of arugula provides 21.8 mg of calcium and 80mg of vitamin K

Adequate consumption of vitamin K plays an important role in bone mineralization, helping to improve and improve bone health.


Onions are super rich in anti-inflammatory, antioxidant flavonoids.

Quercetin, which protects bones against free radical damage and is abundant in onions, also prevents the breakdown of bone (osteoclast).

The sulfur compounds found in onions work to strengthen the collagen in the bone. Women who added more onions to their diets had better bone density and a lower risk of hip fractures.


Studies have shown that plums may help improve bone mineral density by reducing markers of inflammation that increase the rate at which bone cells dissolve or break down bone.


The vitamin and mineral content in fennel contributes to building and maintaining bone structure and strength:

Phosphate and calcium in its content are important in bone structure.
Iron and zinc are essential for collagen production and maturation.
Bone matrix formation requires the mineral manganese.
Low vitamin K intake has been associated with a higher risk of bone fractures.
Vitamin K is important for health as it modifies bone matrix proteins, improves calcium absorption and may reduce urinary calcium excretion.

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