Osteoporosis is a crippling disease characterized by weak, porous bones. The National Osteoporosis Foundation, or NOF, reports that an estimated 44 million Americans are affected by this debilitating condition. Risk factors for osteoporosis include advanced age, being female, low body weight, smoking and some drugs. Along with exercise and medication, nutrition stands at the forefront of bone loss prevention. Because peak bone mass is achieved in the first few decades of life, a healthy diet is critical to maintaining bone health.
Nutrition and Bones
Certain foods have been shown to both help and hinder bone density. According to NOF, eating a diet rich in calcium and vitamin D is a well-known step to building strong bones. Science suggests that other foods and substances may also influence bone health.
Calcium
Calcium is an essential mineral needed for multiple bodily processes, including bone construction. A daily intake of 1,000 mg is advised for those up to age 50, and 1,200 mg after that. Dairy products are a good source of calcium. Other foods, such as leafy green vegetables, broccoli and calcium-fortified foods, can also contribute calcium to the diet.
Vitamin D
A major buzzword among the medical field, vitamin D plays a critical role in strong bones. As a team player, vitamin D assists in the absorption of calcium. Deficiencies of the nutrient can lead to osteomalacia, or softened bones, rickets in children and osteoporosis, states the NOF. Adults under 50 should aim for 400 to 800 IUs, or international units. For those over 50, 800 to 1,000 IUs are recommended. Sources of vitamin D include sunlight, fatty fish, eggs, fortified foods and milk. Supplements are available when needed.
Soft Drinks
Just as some foods build the bone, others may destruct it. Soft drinks are one such culprit. In a study published in the "American Journal of Clinical Nutrition," researchers found long-term consumption of soft drinks to have a detrimental affect on bone mineral content in young people. Caffeine and phosphoric acid were sited as possible causes-- each of which result in calcium excretion. Milk-displacement by soft drinks is another potential reason of poor bone density. To protect bone, NOF encourages soda drinkers to sip sparingly and meet calcium recommendations.
Sodium
Americans love salt, a substance widely distributed in the food supply. Aside from table salt, sodium lurks in deli meats, condiments and even cereal. Unfortunately, we consume far too much---a behavior that may contribute to bone loss. Research featured in the "Journal of the American College of Nutrition" proposes that excessive amounts of sodium promote urinary calcium excretion, especially when an individual is calcium-deficient. Potassium, on the other hand, may blunt sodium's detrimental effects. Bananas, potatoes and orange juice are potassium-rich options. To counter the negative effects of sodium, experts from the Mayo Clinic advocate a diet low in salt and abundant in fresh produce and whole grains.
Recipe for Strong Bones
The road to better bone health is only a fork-full away. NOF endorses a total lifestyle approach to prevent osteoporosis: consume adequate calcium and vitamin D, exercise regularly and avoid alcohol and smoking. Meanwhile, limit calcium-leachers such as soft drinks and sodium. By incorporating these strategies into a balanced lifestyle, you're on your way to a sturdy skeleton.
References
- National Osteoporosis Foundation: Fast Facts on Osteoporosis
- National Osteoporosis Foundation: What You Should Know About Calcium
- National Osteoporosis Foundation: Vitamin D and Bone Health
- "American Journal of Clinical Nutrition"; Association between long-term consumption of soft drinks and variables of bone modeling and remodeling in a sample of healthy German children and adolescents; L Libuda, U Alexy, T Remer, P Stehle, E Schoenau, M Kersting; December 2008
- "Journal of the American College of Nutrition"; Role of dietary sodium in osteoporosis; RP Heaney; 2006
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