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Eating to Prevent Osteoporosis

Early, Continuous Prevention is Key


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  • I have just begun to try a vegan diet after reading some books on the subject. I avoid milk and eggs, cheese and all kinds of meat. I do lift weights several times a week. I donate blood every few months and am often too "anemic" to do so. This time (today) will be interesting to see how my hgb. comes out. As far as my Ca. content. Will just have to wait and see. Glad to see all of the comments on things like soy milk and almond milk. Very helpful.
  • sorry about second comment, I can't seem to be able to edit the previous one to add this:
    Kefir is more easily tolerated by lactose-intolerant people.
  • Calcium is more readily absorbed from milk if it is cultured with live kefir grains.
  • Thanks to those who have already commented about how high protein intake causes your body to excrete calcium. For anyone unfamiliar, please read "The China Study" by T. Colin Campbell, a former professor of nutritional biochemistry at Cornell.

    Just as a side note, anyone can call themselves a "nutritionist," so I don't know what the exact qualifications are of the author, but I wish SparkPeople would insist that their nutrition articles are written by actual nutrition experts - registered dietitians.
  • 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...

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