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Osteoporosis : How to build better bones
Calcium and weight bearing exercise are the best known and probably most important factors for keeping bones strong and preventing osteoporosis. Osteoporosis is a condition where the bones become frail and easily broken. If you already have low bone density or you have risk factors or a strong family history of osteoporosis, you will be interested in some additional ways to optimise your healthy bones diet – especially as these are also good for your whole body!
Bone Builders
Bone Robbers
- High salt and high protein diets: An excess of salt or protein in your diet encourages leaching of calcium from bones through the urine. For most people excess salt comes from take away and packaged foods – be careful of savoury biscuits, crisps and even some breakfast cereals. Deli meats, cheese, olives and yeast extract spreads are other very salty foods. It’s best to use these in small amounts. Protein is found in meats, eggs, nuts, seeds and dairy foods. Of course protein is an essential part of a healthy diet, but use good sense and balance these foods with plenty of fruits, vegetables and grain foods. Note that a higher calcium intake can help offset the negative effects of too much salt or protein.
- Excess Caffeine is another factor associated with increased calcium loss. Five or more cups of tea and coffee per day are considered to be a high intake, especially if they are strong. Cola drinks also contribute to caffeine intake. Once again, a good calcium intake can help offset this.
- Excess Alcohol is a risk factor for osteoporosis in a number of ways. It upsets the gut, reducing calcium absorption and it can take the place of valuable bone building foods. Alcohol is also a contributing factor for accidents and falls. Drink-safe for women is two standard drinks per day and for men four standard drinks. One or two alcohol free days per week are also recommended.
- Excess soft drinks: Moderation is also a good rule when it comes to soft drinks. Cola drinks in particular contain high levels of phosphoric acids for flavour. One a day is a suggested limit. It is not known exactly how these drinks affect calcium metabolism and bone mass.
- Fad diets and rapid weight loss are not a good idea if you care for your bones. These diets are frequently unbalanced and inadequate. One small study of a very low carbohydrate, high protein diet found a 60% increase in urinary calcium loss. Check your healthy weight range and make sure you are not trying to be too thin. If you do need to lose weight, do it sensibly. Consult a Dietitian if further advice is needed.
Added to site on : Friday, 15 April 2005