Parul Kharod
As we age, there is increased risk of osteoporosis. Our bones lose calcium and become weaker, and we are scared of falling and breaking a hip or arm. If osteoporosis = low bone calcium, then the assumption is that for stronger bones we need more calcium, and since milk is a good source of calcium, more milk = stronger bones.
However, research shows that countries with highest milk and dairy consumption have the highest rate of hip fractures; whereas countries with less milk consumption have 50—70% less hip fractures than the United States.
Actually bone health depends on many factors, and not just calcium. Strong bones need vitamins and minerals along with exercise to prevent osteoporosis.
Risk factors for osteoporosis
• Sedentary lifestyle
• Insufficient calcium or vitamin D intake
• Excessive sodium intake
• Excessive Vitamin A intake
• Diet high in animal protein (meat, milk, cheese)
• Excessive caffeinated beverages
• Cola drinks (soda)
• Alcohol consumption
• Smoking
The nutrients needed for bone health are:
Vitamins: Vitamin C, Vitamin K, Vitamin A, Vitamin B6, Folic Acid, Vitamin D
Minerals: Calcium, Boron, Copper, Fluoride, Magnesium, Manganese, Phosphorous, Silica, and Zinc
Other: Essential fatty acids and protein
Steps to prevent osteoporosis
1. Get enough calcium-rich foods
Dairy foods are the best known sources of calcium, but there are a number of other foods that are good sources of calcium also. Plant foods that are naturally good sources of calcium include leafy green vegetables, broccoli, bok choy, tofu, almonds, sesame seeds, black-eyed peas, white beans, pinto beans, and blackstrap molasses as well as calcium-fortified foods including soymilk and almond milk. Eating a variety of different foods to get your calcium is important. Plant sources of calcium may have some unique advantages. For example, soy foods that provide calcium, such as calcium-set tofu and fortified soymilk, are also good sources of isoflavones. These compounds, which are essentially unique to soy foods, have been linked to improved bone health in some studies. The leafy green vegetables that are good sources of calcium are also rich in vitamin K which may be needed for healthy bones. Recent research suggests that a diet high in fruits and vegetables, partly because they are rich in potassium and acidic compounds, might be important for keeping bones healthy.
It is important to get your calcium from food rather than supplements. Studies have shown that large doses of calcium supplements may cause calcium deposits in the blood vessels and increase risk of heart attacks. Both the Institute of Medicine and the World Health Organization recommend 1,000 milligrams of calcium per day for adults (or 1200 for those over 50). The recommendations for calcium supplements are no more than 500 mg per day. The rest of your calcium should come from foods.
2. Eat adequate amount of protein (but not too much!)
It is important to get in adequate amount of protein but excessive amounts are not needed. Plant-based proteins such as beans, lentils, nuts and nut butters are good sources of protein as well as other minerals important for bone health. Whole grains and vegetables also provide protein and minerals. Soy products like tofu, tempeh and fortified soymilk provide both calcium and protein.
3. Eat a variety of fruits and vegetables
Fruits and vegetables are higher in potassium, vitamin C, Vitamin K, magnesium, boron, and many anti-oxidants, all of which appear to promote bone health.
4. Get enough Vitamin D
Vitamin D is extremely important for bone health. Very few foods are natural sources of this vitamin. Get adequate sunlight – plan to spend 20-30 minutes in the sun. Also, consider adding a supplement of at least 600 IUs to your daily intake.
5. Include healthy sources of fat
Limit saturated fat and Trans fat (partially hydrogenated oils). Include sources of omega-3 fats such as walnuts, flax seeds, olive oil, and avocado.
6. Limit sodium
A high salt intake causes bones to leak calcium into the urine. Thus high sodium diets cause weakening of the bones. Sodium is mostly found in packaged and processed foods, restaurants and fast foods. Limit added salt while cooking. More importantly, limit eating out. Cook healthy meals at home using spices and herbs to flavor the food rather than too much salt. Limit salty snacks and other processed foods, frozen meals and ready to eat packages.
7. Do weight-bearing exercise
Exercises that strengthen and stretch your muscles are the best for bone health. So lift 3-5 pound weights or do other stretching exercises such as Yoga, Pilates, and resistant bands.
— Parul Kharod, MS, RD, LDN is a registered dietitian and licensed nutritionist and works as a Clinical Dietitian with Outpatient Nutrition Services at WakeMed Hospital in Cary and Raleigh. She can be reached at [email protected]
Posted: Wednesday, June 1, 2016
