Osteoporosis is a major health concern for people over 50. The Linus Pauling Institute reports 8 million women and 2 million men in the United States have osteoporosis. Osteoporosis can result in bone fractures, which can lead to disability and even death. The good news is that it is possible to halt or reverse bone loss through dietary and lifestyle changes.
Consume Calcium
Calcium is needed for strong bones. According to Columbia University's Health Service, adults age 19 to 50 need 1,000 mg of calcium per day, while those over 50 need 1,200 mg. Diary products are a rich source of calcium. A cup of milk contains about 300 mg. Many cheeses are good sources, as is yogurt. Most dairy products are fortified with vitamin D, which increases calcium absorption and prevents its loss in urine, according to the Linus Pauling Institute. Vitamin D can be obtained only through sunshine or supplementation.
People with lactose intolerance or who don't like milk can get calcium by drinking calcium-fortified soy milk, rice milk or orange juice. Many foods, including cereals, are now fortified with calcium. Calcium content is listed on labels, so people can calculate if they are getting their daily requirement. Many of these products are fortified with vitamin D.
Eat Fruits and Vegetables
People don't think of fruits and vegetables as being important to bones, but the Linus Pauling Institute advises that they contain potassium, magnesium and vitamin K, all of which are necessary for bone health.
Some foods and metabolic processes cause an acidic state; the body leaches calcium from bones to balance the acid. Fruits and vegetables contain precursors to bicarbonate ions, which preserve calcium by buffering acids consumed in the diet or created through metabolism.
Some vegetables also are good sources of calcium. According to the World's Healthiest Foods website, these include spinach and greens, such as turnip, mustard and collard.
Limit Meat
The Linus Pauling Institute reports high animal protein intake increases calcium excretion in urine, but low protein intake can cause rapid loss of bone mass. The recommended daily allowance for protein is 56 g for men and 46 g for women. Vegetable sources of protein include beans and other legumes, so reducing meat in the diet while getting enough total protein can preserve calcium to save and rebuild bones.
Reduce Salt, Soft Drinks, Alcohol and Caffeine
Columbia University's Health Service reports too much salt causes bone loss. Sodium intake should be under 2,400 mg a day. Soft drinks contain high amounts of phosphoric acid, which leaches calcium from bones, and they are often consumed instead of calcium-rich beverages. For many reasons, alcohol should be consumed in moderation; heavy consumption contributes to loss of bone mass. Finally, caffeine is known to leach calcium from bones when consumed in large amounts. Even moderate amounts can cause damage if the diet is low in calcium, so, as with alcohol, caffeinated beverages should be consumed in moderation.
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