Osteoporosis
The right diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.
Dairy
Different dairy products appear to have different effects on bone density and fracture rates. Opt for nonfat milk and yogurt over cottage cheese or American cheese.DairyThe effect of dairy products on the risk of osteoporosis-related fractures is subject to controversy. According to a review of 46 studies,100 different dairy products appear to have different effects on bone density and fracture rates. Milk, especially nonfat milk, probably does more good than harm because of its relatively lower protein and salt content, as well as its higher level of calcium. Cottage cheese and American cheese, on the other hand, probably do more harm than good. Cottage cheese is high in protein and salt but low in calcium, factors which could contribute to bone loss. American cheese is extremely high in salt and high in protein. These foods are not recommended as calcium sources for the prevention of osteoporotic fractures. Although there may be better ways of getting calcium, younger women who wish to prevent osteoporosis might consider nonfat milk and nonfat yogurt to be reasonable dietary calcium sources.
Dietary Caffeine
Avoid excessive calcium loss in the urine by switching to healthier beverages, like herbal teas, juices, and water.Dietary CaffeineCaffeine increases urinary loss of calcium.101 Caffeine intake has been linked to increased risk of hip fractures102 and to a lower bone mass in women who consumed inadequate calcium.103 Many doctors recommend decreasing caffeinated coffee, black tea, and caffeine-containing soft drinks as a way to improve bone mass.
Curiously, while caffeine-containing tea consumption has been linked to osteoporosis in some studies,104 others have reported that tea drinkers have a lower risk of osteoporosis than do people who do not drink tea.105,106 Possibly, the calcium-losing effect of caffeine in tea is overridden by other constituents of tea, such as flavonoids.
Salt
Avoid excessive salt and high-salt processed restaurant foods that may contribute to loss of calcium and bone.SaltShort-term increases in dietary salt result in increased urinary calcium loss, which suggests that over time, salt intake may cause bone loss.107 Increasing dietary salt has increased markers of bone loss in postmenopausal (though not premenopausal) women.108,109,110 Although a definitive link between salt intake and osteoporosis has not yet been proven, many doctors recommend that people wishing to protect themselves against bone loss use less salt and eat fewer processed and restaurant foods, which tend to be highly salted.
Soda
People who drink sodas, particularly colas, may be more likely to experience bone loss and bone fractures.SodaPeople who consume soft drinks have been reported to have an increased incidence of bone fractures,111 although short-term consumption of carbonated beverages has not affected markers of bone health.112 The problem, if one exists, may be linked to phosphoric acid, a substance found in many soft drinks, particularly colas. In one study, children consuming at least six glasses (1.5 liters) per week of soft drinks containing phosphoric acid had more than five times the risk of developing low blood levels of calcium compared with other children.113 In a study in adults, higher consumption of cola beverages was associated with more bone loss in women, but not in men. Consumption of non-cola carbonated drinks, on the other hand, was not associated with bone loss.114 Although a few studies have not linked soft drinks to bone loss,115 the preponderance of evidence now suggests that a problem may exist.
Soy Foods
Make tofu, soy milk, soy protein, and other sources of beneficial isoflavones a regular part of your diet.Soy FoodsSoy foods, such as tofu, soy milk, roasted soy beans, and soy protein powders, may be beneficial in preventing osteoporosis. Isoflavones from soy have protected against bone loss in animal studies.116 In a double-blind trial, postmenopausal women who supplemented with 40 grams of soy protein powder (containing 90 mg of isoflavones) per day were protected against bone mineral loss in the spine, although lower amounts were not protective.117 In a double-blind study, administration of the soy isoflavone genistein (54 mg per day) to postmenopausal women for one year reduced bone breakdown, increased bone formation, and increased bone mineral density of the hip and spine.118 The effect on bone density was similar to that of conventional hormone-replacement therapy. The same amount of genistein also prevented bone loss in a two-year double-blind study.119
Protein
Too much or too little protein in your diet may increase osteoporosis risk.ProteinStudies attempting to uncover the effects of high animal protein intake on the risk of osteoporosis have produced confusing and contradictory results.120,121,122,123,124 The same is true of studies attempting to find out whether vegetarians are protected against osteoporosis.125,126,127,128,129,130,131,132 Moreover, while some studies report that protein supplementation lowers death rates and shortens hospital stays133 or reduces bone loss among people with osteoporosis,134 others have found that such supplementation is of little value.135
These conflicting findings may occur in part because dietary protein produces opposing effects on bone. On one hand, dietary protein increases the loss of calcium in urine,136,137 which should increase the risk of osteoporosis. On the other hand, normal bone formation requires adequate dietary protein, and low dietary protein intake has been associated with low bone mineral density.138 Current research shows that finding the line between too much protein and too little protein remains elusive, though extremes in protein intake—either high or low—might possibly increase the risk of osteoporosis.