Osteoporosis is a loss of bone mass that primarily affects women over 50 and is responsible for 1.5 million fractures annually. Bone is constantly turning over its calcium and phosphorus, so diet must replace what is lost. If the diet is deficient in calcium for a long time, osteoporosis can occur. The economic cost of osteoporotic fractures in the United States is estimated to be 10 to 12 billion dollars annually, or 27 million dollars a day, according to an article in the "American Journal of Medicine." Consuming adequate amounts of dietary calcium and vitamin D can significantly reduce the incidence of osteoporosis and the resulting costs.
Step 1
Incorporate calcium-rich dairy products including milk, cheese and yogurt in your diet. One serving of cheese is 1 to 1.5 ounces, or the size of a matchbox, and contains up to 300 mg of calcium. One serving of yogurt is 8 ounces and contains up to 400 mg of calcium. Other sources of calcium include: eggs, fish, beans, broccoli, kale, and collard greens.
Step 2
Avoid carbonated sodas. The phosphates contained in carbonated beverages such as cola bind to calcium in the intestine and keep it from being absorbed into the bones. Also, excretion of calcium in the urine has been associated with carbonated beverages that have caffeine.
Step 3
Avoid eating too much protein. Excess intake of protein can cause a negative calcium balance, with increased loss of calcium through the urine and feces. The recommended daily intake of protein for a healthy adult is 0.8 grams for each 2.2 pounds of body weight.
Step 4
Limit heavy alcohol consumption. Alcohol has been shown to be directly toxic to bone cells and can cause bone loss by creating abnormalities in calcium and vitamin D absorption. A study in "Osteoporosis International" found that higher levels of alcohol intake or more than two alcoholic beverages daily produce a significant increase in the risk of hip and other fractures.
Tips and Warnings
- Engage in weight-bearing exercises such as running and walking on a regular basis to build bone density. Vegetarians who avoid all animal food products can still obtain calcium from soy milk, tofu, some green leafy vegetables, beans and nuts.
- Calcium supplements have also become popular, but their value as a source of calcium remains in dispute. Excessive supplementation may produce stomach acid and has also been implicated in the development of kidney stones. Consult with a physician before choosing a supplement.
Things You'll Need
- Calcium-rich foods
References
- "American Journal of Medicine"; The Burden of Osteoporoosis:Cost; Lindsay R; 1995
- Mayo Clinic: Vitamin D
- "American Journal of Clinical Nutrition"; Carbonated Beverages and Urinary Calcium Excretion; Robert P Heaney and Karen Rafferty; 2001
- "Osteoporosis International": Alcohol Intake as a Risk Factor for Fracture; JA Kanis, H Johansson, O Johnell et al.; July 2005
- "Total Nutrition: The Only Guide You'll Ever Need";Victor Herbert, Genell J. Subak-Sharpe;1995
