Nutrition: Foods To Prevent Osteoporosis

Contrary to what your mother might have told you, the secret to healthy bones does not lie solely in that glass of milk! Calcium, although important for bone health, is only ONE of many ingredients necessary for strong bones. And to add a little controversy to the mix, there is debate as the whether calcium in the form of dairy is the most beneficial source due to many people's difficulty digesting it. In my naturopathic practice, I emphasize a broader approach to achieving bone health, outlined below. Enjoy!

To prevent osteoporosis, choose a diet that consists primarily of fruits, vegetables, and grains with non-fat dairy products. Research has shown that vegetarians tend to have a lower incidence of osteoporosis than meat-eaters. A vegetarian diet is high in calcium and potassium, low in phosphorus, and lower in protein than a meat based diet; all of which aid the prevention of osteoporosis. Drawing on this and other knowledge gained through clinical observation and research, I make the following dietary recommendations.

Eat More: Foods High in Calcium
Canned Sardines and Canned Salmon (with the bones)
Non-fat yogurt
Kale
Mustard, collard & turnip greens
Celery
Dates, figs, and raisins
Rutabagas
Broccoli
Soybeans (tempeh, edamame)
Sesame seeds
Carob flour
Black strap molasses
Sea vegetables

Eat more: Foods High in Vitamin K
Broccoli
Alfalfa
Green leafy vegetables
Oats
Blueberries
Rye
Wheat
Cauliflower
Cultured foods

Osteoporotic patients have a decreased mineralization of bone. A deficiency of vitamin K can lead to impaired mineralization of bone due to inadequate osteocalcin synthesis.

Eat more: Foods High in Zinc
Wheat germ
Seafood
Pumpkin seeds
Nutritional yeast
Sunflower seeds
Soybeans
Foods grown in organically enriched soils

Low serum levels of zinc have been reported in osteoporotic patients. Because Americans generally eat below the RDA of zinc, supplementation is recommended.

Eat more: Foods High in Magnesium
Whole wheat
Nuts
Bran
Seeds
Green leafy vegetables
Asparagus
Celery
Cabbage
Bananas
Prunes
Cashews
Legumes
Almonds

As much as 50% of magnesium is found in the bones. Studies indicate that a magnesium deficiency is common in women with osteoporosis and is associated with abnormal calcification of bone.

Eat more: Foods High in Manganese
Celery
Bananas
Beets
Egg yolks
Bran
Legumes
Pineapple
Asparagus
Green leafy vegetables
Whole grains

Manganese deficiency is common in women with osteoporosis. A deficiency may accelerate bone loss as well as result in defective bone formation. Manganese stimulates production of mucopolysaccharides, which are responsible for providing a structure for calcification to occur.

Eat more: Foods High in Potassium
Fruit (bananas)
Raisins
Potatoes
Halibut
Salmon
Almonds
Carrots
Soybeans

Studies show that potassium is important in reducing urinary calcium excretion.

Vitamin D: Natural sources of Vitamin D are difficult to get in sufficient amounts from food, so then sun is our greatest source. However, with concerns regarding skin cancer, you don't want to overdo it. About 10-15 minutes in the sun daily without sunscreen can be enough, as long as your risk for skin cancer is LOW. Otherwise supplementation is best. Have your 25-Hydroxy Vitamin D levels checked by your doctor before supplementing amounts larger than 1000IU/day.

Avoid: Alcohol – Alcohol decreases intestinal calcium absorption and vitamin D levels. It is also associated with hip fractures due to an increased number of falls.

Avoid: Coffee or black tea – Coffee and tea increase urinary and fecal calcium excretion. Heavy caffeine drinkers (> 2 cups of coffee/tea per day) are twice as likely to suffer hip fractures.

Avoid: High fat foods – A high fat diet decreases calcium absorption.
High protein foods/meats – A high-protein diet increases calcium excretion.

Avoid: Salt – Salt increases calcium excretion.

Avoid: Sugar – Sugar increases peaks in urinary calcium excretion.

Avoid: Smoking – The bone mineral content of smokers is 15-30% lower in women, and smokers are twice as likely to have osteoporosis as non-smokers.

And, last but not least...EXERCISE!
Weight bearing exercise such as walking protects against bone loss. To be effective, exercise at least 3 times per week for an hour. Studies show that exercise can actually increase bone mass in postmenopausal women.