Download Eating to Prevent Osteoporosis

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Eating to Prevent Osteoporosis
What is osteoporosis?
Osteoporosis is a thinning of bone tissue and a loss of bone density over time. It occurs when the body
doesn’t form new bone, or when old bone is reabsorbed by the body in large amounts. Osteoporosis is
the most common type of bone disease and often results in fractures, back pain, or other bone-related
problems.
Who is at risk for osteoporosis?
Women get osteoporosis more than men, probably because they have smaller bones. Osteoporosis can
also be hereditary, so those with a family history are at higher risk. Those who are thin, have poor diets,
or smoke or drink excess caffeine or alcohol are at greatest risk. Caucasian and Asian women are at
greater risk than women of other races. Bone mass loss begins around age 30 and speeds up after a
woman reaches menopause, so age is a risk factor for osteoporosis.
Other risk factors include having an eating disorder, especially anorexia nervosa with loss of menstrual
periods, or having had a gastric bypass, which can decrease the amount of calcium absorbed by your
body. In addition, being confined to a bed for a long time and long-term use of certain medications, such
as certain seizure medications, hormone treatments for breast or prostate cancer, and steroid medication
can increase risk of an eating disorder.
Can osteoporosis be prevented?
Possibly! Preventing osteoporosis is easier than treating it. A healthy diet that contains sources of
calcium, vitamin D, vitamin K, magnesium, potassium, and other nutrients may prevent osteoporosis.
Eating a diet that follows the My Plate pattern (choosemyplate) will help ensure that your bones will be
strong and healthy. It is also important to limit alcohol and caffeine, which can interfere with calcium
absorption, and, to not smoke.
Performing weight-bearing exercises regularly, such as walking, jogging, dancing, and strength training,
will also help strengthen the bones and prevent osteoporosis. Prevention should begin in childhood
because bone density reaches its peak during a person’s mid-twenties. If osteoporosis is diagnosed, the
same recommendations can also help.
Why are both calcium and vitamin D needed?
Vitamin D and calcium both have many functions in the body. However, they work together to help
keep bones healthy. Vitamin D helps promote absorption of the calcium you eat and helps form and
maintain strong bones. Eating foods high in calcium without getting adequate vitamin D will probably
not improve your bone health.
How much calcium do I need?
The Dietary Reference Intakes recommend 1300 milligrams daily for those aged 9 to 18 years, 1000
milligrams daily for those aged 19 to 50 years, and 1200 milligrams daily for those older than 50 years
of age. Calcium in foods varies; in general, 2 to 3 servings of dairy products, liberal use of green
vegetables, and regular use of calcium-fortified foods such as orange juice, soy products, and breakfast
cereals can make getting enough calcium easy. For example, one 8-ounce glass of milk or yogurt has
about 300 milligrams of calcium. A half-cup of cooked spinach has 120 milligrams of calcium, and 6
ounces of calcium-fortified orange juice has around 200 to 260 milligrams.
How much vitamin D do I need?
The need for vitamin D increases with age. Adults under the age of 70 should get 400 to 800 IU daily,
and those over 70 years should aim for 800 IU each day.
Vitamin D can be found in limited foods in the diet or can be made in the skin when it is exposed to
sunlight. Good food sources include fortified milk, (98 IUs per 8 ounces) and fishes such as salmon,
mackerel, tuna, and sardines (200 to 360 IUs per 3-ounce serving). Ten-to-fifteen minutes of sun
exposure at least twice weekly (exposure to arms, hands, face, or back without sunscreen) will allow
your body to make vitamin D, but sunscreen, cloudy weather, or living in northern latitudes in the winter
may prevent your skin from making enough vitamin D.
Can my diet cause me to lose calcium from my bones?
This subject is controversial. Some studies show that a diet high in animal protein causes your body to
lose calcium. Other studies disagree. At this time, there is not enough evidence to recommend changes
in how much or what types of protein are eaten to help prevent osteoporosis. To maintain good health,
limit your intake of protein to 2 to 3 servings of meat or meat substitutes each day.
Too much sodium (salt) in the diet has been shown to cause the body to lose calcium, but it has not been
linked to osteoporosis. While some people recommend limiting sodium to prevent osteoporosis, this has
not been proven. However, to maintain good health, limit your intake of sodium to 2300 milligrams
daily.
Too much alcohol intake may reduce the amount of calcium your body absorbs, and too much caffeine
can cause you to lose calcium through your urine. Limiting your intake of these 2 beverages may help
prevent osteoporosis.
Should I take supplements to meet my nutritional needs?
Maybe. Your registered dietitian can look at your eating habits and your medical history and decide if
supplements can help you prevent osteoporosis. A supplement that contains both calcium and vitamin D
might be good insurance against osteoporosis, especially if you have other risk factors or can’t or don’t
use dairy foods.
References:
American Dietetic Association Nutrition Care Manual. Available to subscribers at
www.nutritioncaremanual.org. Accessed April 11, 2017.
Medline Plus Medical Encyclopedia: Osteoporosis. Reviewed October 18, 2015. Available at
http://www.nlm.nih.gov/medlineplus/ency/article/000360.htm. Accessed April 11, 2017.
National Institutes of Health Office of Dietary Supplements. Dietary Supplement Fact Sheet: Calcium.
Updated November 17, 2016. Available at
http://dietary-supplements.info.nih.gov/factsheets/calcium.asp. Accessed April 11, 2017.
National Institutes of Health Office of Dietary Supplements. Dietary Supplement Fact Sheet: Vitamin D.
Updated November 17, 2016. Available at http://dietarysupplements.info.nih.gov/factsheets/VitaminD_pf.asp. Accessed April 11, 2017.
Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP. Dietary approaches for bone health:
Lessons from the Framingham osteoporosis study. Curr Osteoporos Rep. 2015;13(4):245-255.
Reviewed and updated by Nutrition411.com staff March 22, 2017
Keywords: women’s health, osteoporosis, bone health, osteopenia, eating disorders