Osteoporosis is a disease that makes your bones more porous, and more likely to break. Approximately 12 million men and women in the U.S. have osteoporosis, while 40 million have low bone mass, reports the National Osteoporosis Foundation. Along with medication and weight-bearing exercise, a bone-healthy diet plays an important role in the treatment of osteoporosis
Significance
Dietary intake is at the top of the NOF list of modifiable risk factors that affect bone health. A well-balanced diet can reduce your risk of painful broken bones related to osteoporosis. Consuming too little calcium, vitamin D and other nutrients can cause your body to pull them from your bones, weakening the matrix that holds bone together, warns the American Dietetic Association.
Foods to Include
Aim for at least 1,000mg of calcium daily, in the form of dairy, tofu, fortified orange juice or canned salmon with bones. Consume vitamin D-rich foods, like fortified milk, eggs and salmon, to meet the daily recommendation of 400 to 1,000 IU. Green leafy vegetables, like spinach, are rich in vitamin K, another bone-friendly nutrient. Potassium intake was positively associated with increased bone mineral density in at least four studies reviewed by Oregon State University's Micronutrient Information Center. Potatoes, bananas and prunes are good sources.
Foods to Limit
Moderate protein intake is good for bones, but high-protein diets may deplete your body of calcium, warns the NOF. The recommended dietary allowance for protein is 56g daily for men and 46g per day for women, according to the U.S. Department of Agriculture. A high-salt diet can cause calcium excretion and bone loss. The NOF recommends less than 2,400mg of sodium daily.
Beverages to Limit
Too much caffeine can be harmful to your bones. The NOF advises drinking less than three cups of coffee daily, and consuming adequate calcium in your diet. Colas are also associated with bone loss, especially when they take the place of calcium-containing beverages, like milk.
Other Considerations
The NOF warns that high-oxalate foods, like spinach, should not be counted as calcium sources because oxalic acid decreases the absorption of calcium from these foods. Sun exposure can increase vitamin D levels, but according to the American Academy of Orthopaedic Surgeons, this process is hindered by season, time of day, sunscreen and even smog. Adequate dietary intake of vitamin D is necessary. If you do not consume enough calcium and vitamin D-rich foods every day, or if you have limited sun exposure, the NOF recommends that you take a supplement containing calcium and vitamin D.
Outcomes
The best way to know if your diet is protecting your bones is to see you doctor regularly. A blood test for 25-hydroxy vitamin D can determine whether your vitamin D levels are within normal range. A bone density test is the only exam that can diagnose osteoporosis. The NOF recommends that you undergo a bone density test if you are over 65 years old, or if you are over 50 years old with risk factors for osteoporosis.
References
- National Osteoporosis Foundation: America's Bone Health: The State of Osteoporosis and Low Bone Mass
- American Dietetic Association Nutrition Care Manual: Osteoporosis Nutrition Therapy
- Oregon State University Micronutrient Information Center: Potassium
- National Osteoporosis Foundation: How the Foods You Eat Affect Your Bones
- USDA Dietary Reference Intakes: Macronutrients
