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Eating to Prevent Osteoporosis

Early, Continuous Prevention is Key


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  • I'll stick to getting my calcium from fresh fruits and vegtables and smoothies made with Soy milk.I am 63y/o and have very strong bones as per my bone density test
  • I was taking Calcium caltrate pills(Citracal) for years because I have esto arthritis. I am now dealing with kidney stones. I think that was one of my faults for getting the stones. So I just want to warn you that they can develop into calcium stones with time.
  • typically i leave good comments. but i felt this article was bad, as in misinformation bad information and poorly researched. to someone just starting out maybe it might help a little bit, but as a nutritionist speaking for sparkpeople i feel the standard should be raised incredibly and this article just doesn't cut it. they are probably related to someone who owns a dairy farm and promotes it this much. dairy is not the answer. they have a lot to learn about calcium. that being said, the ph balance and acid forming foods are a large part of it. dairy also causes inflammation and mucous, neither of which contributes to health in any fashion at all. plant based calcium is by far the best and sources should be sought. another thing to keep in mind heavily when eating any animal product, besides is it living food or not, is that you are ingesting the hormones of that animal which in turn throw yours out of balance. plants can influence the production of our own, but they don't come with a set of their own that throw ours off kilter.
  • If milk "doesn't like you" (i.e. causes stomach/intestinal distress, gas and worse!), a person suffering with this is probably lactose-intolerant. Using it in cooking isn't going to make the problem go away (and milk is found in the most unlikely sources, such as prepared gravies and sauces). However, I've found Lacataid and Dairy Ease milk combats the problem for me (also the tablets made to counteract the milk, although they don't normally totally negate the effects of consuming milk or milk products).

    But for some reason, cottage cheese and yogurt are well-tolerated by me; maybe it's the cultures involved. Thanks for the good reminder about our calcium needs:)
  • "For dinner, prepare canned tomato soup and macaroni and cheese with milk. Have pudding made with milk or frozen yogurt for dessert." Seriously? This is the advice from a healthy lifestyle change-supporting nutritionist? I have to say, I have really enjoyed a lot of the articles on this site, and feel like I've learned some valuable things about fitness and nutrition but THIS article is--I'm sorry--a joke. The comment thread is certainly interesting though!
  • Is this article sponsored by the dairy industry?
  • I turned 50 years old last July and really started worring about my bones. Started taking calcium supplements. Trying to add more calcium natural.
    I'm really disappointed that you still pushed regular dairy products for people who can't tolerate dairy well instead of mentioning more calcium-rich plant foods or even the plethora of fortified non-dairy alternatives, such as almond or hemp milk.
  • Thank you so much for this article. For years, as an adult, I hated milk. But, because of Spark People, I have been drinking or eating calcium enriched foods daily. Even though I am handicapped I try to exercise daily. It helps with the osteo-arthritis. Yep, it hurts when I exercise, but I feel good afterwards.

    My 72 y/o husband loves milk products and has all his life. I keep teasing him that he is a cereal killer by drowning all the flakes. Looking at the list of foods and drinks, it seems we've been on target for quite a few years. Thank you, again, SparkPeople! You are the best
  • I am 63 and have never liked milk. When I lived at home, when my mother made me drink it, I had to hold my nose to get it down. As an adult I only use a little in an occasional bowl of cereal or in some cooking like mashed potatoes, pudding, etc. I have been checked for osteoporosis twice and all is well. I had a cousin who was my age who loved milk. She only drank white milk. It is the only thing she drank. Well, she died in her early twenties from bone cancer. As a result I never worried about not getting enough milk. I do like an occasional glass of chocolate milk. It is great after exercising. Good balance of carbs, protein and fat for replenishing your body.
  • So happy to see some people commenting on animal protein and calcium LOSS in the body. Dr. Furhman (in his book EAT TO LIVE) discusses how eating a mostly vegetable- based diet can reduce how much calcium is lost from the body. Also, a lot of Asian countries (at least before the "Americanization" of their diets) have fewer cases of osteoporosis, but not necessarily because they ingest less calcium, but less animal protein.

    Can't wait for these articles to start being based in research rather than "common" opinion...

    I saw graphs of which countries had the highest rates of osteoporosis and which ones consume the most dairy per capita and they were almost identical. The countries that consume the most milk had the most osteoporosis. Calcium consumption is a poor predictor of osteoporosis. African countries that had low calcium intakes but did not consume dairy had low rates of osteoporosis even though women there consume far less calcium than most doctors here say is prudent. When I started to tell people this they all looked at me like I was crazy. Now other a lot of other people are noticing that milk doesn't do the body good (certainly not your bones!).

    If the department of agriculture worked for comsumers instead of the food industries there would be warning labels on dairy products but because they are funded by industry the instead promote dairy.
  • Even cattle are smart enough to give up drinking milk when they reach adulthood. Ever see massive stud bulls suffering osteoporosis? Didn't think so. Dairy products CAUSE osteoporosis by acidificfying processes within the body that lead to NETT CALCIUM LOSS. The amount of calcium contained in dairy products is irrelevant if the human body reacts adversely to them, which is entirely the case.
  • and the thing that helps it along is exercise!
  • green leaved vegetables, beets, lentils and beans, seeds and nuts, especially almonds and sesame, potatoes are good non dairy sources of calcium and can be absorbed better than supplements or dairy foods which are problematic for some people. the greater the variety in your diet, the more likely it is that you are getting the range of nutrients that will help calcium be assimilated. just enjoy real, unprocessed food in its natural state and that will reflect in the state of your health and wellbeing.

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