Osteoporosis is defined as a decrease in the amount of bone in the body that threatens its structural integrity. Weakened bones are more susceptible to fracture. In the United States each year, more than 1.5 million fractures, especially of the spine and hip, are due to the disease, according to the 2011 "Current Medical Diagnosis and Treatment." Osteoporosis is caused by a variety of factors, and diet plays a part. Specifically, foods that contain animal protein and large amounts of calcium, such as milk, may increase your risk of developing osteoporosis, according to T. Colin Campbell, Ph.D.
Protein
Protein is needed for to build enzymes and rebuild cellular components. The recommended intake for protein is about 56 g for a 150-lb. person. There is no advantage to consuming more protein than the RDA, and excess protein leaches the bone of calcium, increasing the risk for osteoporosis. Animal protein, unlike plant protein, increases the acid load in the body. Campbell cites a 1992 study conducted at Yale that attributed 70 percent of the fracture rate in osteoporosis patients to the consumption of animal protein. Excess acid is buffered by calcium, which is taken from the bones.
Calcium
Most know that milk is high in calcium. It may seem counterintuitive that the calcium in dairy can contribute to osteoporosis, which is characterized by a loss of calcium from bones. However, excessive calcium suppresses the activation of vitamin D, argues Walter Willet, M.D. Activated or supercharged D contributes to a wide array of health benefits. According to Campbell, persistently low levels of this activated vitamin create an "inviting environment" for different cancers, autoimmune diseases and osteoporosis. Of note, animal protein also suppresses the production of supercharged D.
Making Sense
In light of the dairy industry's recommendations to consume more of its products to build strong bones and teeth, the findings that foods high in both calcium and animal protein increase the risk for osteoporosis is confusing, especially when milk products are the only foods rich in both of these nutrients. Campbell recommends emphasizing a variety of whole plant foods over animal foods, and avoiding processed foods. Plenty of calcium is available from sources such as beans and leafy vegetables, and fulfilling your daily requirement for protein is easily achieved on a plant-based diet, notes Joel Fuhrman, M.D.
Considerations
Animal protein and excessive calcium are not the only dietary factors that may contribute to osteoporosis. Tobacco, alcohol and coffee are also factors, and excessive sodium may be a problem too. Other factors include hormonal imbalances and vitamin deficiencies as well as genetic diseases. Exercise is helpful both in the prevention and treatment of osteoporosis. Specifically, weight training increases bone density and reduces the risk for fractures in osteoporotic bones.
References
- "Current Medical Diagnosis and Treatment"; Stephen J. McPhee; 2011
- "The China Study"; T. Colin Campbell, Ph.D.; 2006
- "Biochemistry: Pamela C. Champe et al; 2005
- "Eat For Health"; Joel Fuhrman; 2008
- "Eat, Drink, and Be Healthy"; Walter C. Willett, M.D.; 2005
Member Comments