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Eating to Prevent Osteoporosis

Early, Continuous Prevention is Key


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  • "If you don't like dairy or dairy doesn't like you....well...try these other dairy options." Come on, you can do better than that!!!! I'm allergic to dairy and found this article rather disappointing. If I could have dairy, calcium would be a no brainer. The fact that I can't was the reason I was reading this article at all. What little information I could use was presented like the afterthought of a dairy council advertisement.
  • I like the idea of using cottage cheese and ricotta cheese. A bit of ricotta with cinnamon and raisins, mmm yummy.
  • I am commenting about the article; Eating to Prevent Osteoporosis. After much research on this subject and also under the care of a renowned researcher in Osteoporosis who has been the President of the National Osteoporosis Foundation I think that there are several factors besides diet that need to be addressed when considering how to treat Osteoporosis and Osteopenia.( the precurser to Osteoporosis). Diet alone WILL NOT PREVENT THIS CONDITION as stated in the article.One needs to know what their level of Vit. D is. This is called serum 25 (OH)D
    It is one of several blood tests that physicians use to determine the treatment for the latter conditions.
    Normal values of Vit. D range from 30.0-100.0 NG/ML.depending on lab. values. Vit. D in adequate levels are needed to ABSORB CALCIUM in whatever form you take it.
    My D level was 4NG/ML and so my physician put me on 50,000 international units of Vit D ( 1 pill) every month until my blood levels of D were withing the correct range.)
    Dr. Felicia Cosman( Helen Hayes hospital) also told me to take 2 tums( 1000mg) of Calcium every day and of course try to injest dietary Calcium into to my diet..
    Although the article pointed out what foods were beneficial to supply the body with the essential nutrients that MAY help to keep Osteoporos at bay, at the present time clinical research is going on to find out what diets, drugs, will stop this disease from progressing to bone fracture.This comment is based upon reading medical articles about the causes of Osteoporosis and speaking with Dr. Cosman..
    There are also other factors( risks and medications) that leach Calcium from the bones.Prednisone is one of the drugs that leach calcium from the bones.Dr. Cosman's articles, interviews and videos can be Googled. I am not trying to advocate seeing her as a physician of choice but rather to let you get acquainted with medical facts based on scientific studies that will give you a basis upon which you might make decisions about this condition if you have it.
    I think that anyone who is concerned about either disease should seek out a physician who SPECIALIZES in these illnesses and be guided by what they think.
    Of course it never hurts to do your own research too.
    New drugs are on the market like IV. Reclast and also an injection that is self given every day. Some people can't tolerate drugs like Fosamax so the latter approach may help. As far as the feared side effect (Osteogenesis of the jaw bone )is concerned: All of the oral drugs, injectables and Reclast may cause this side effect. However it is very, very RARE!

    Elizaneth aka Elizabeth RN.

  • I belong to CURVES and they say the two best ways to protect your bones are:
    1. Get enough Calcium......recommended 1,000-1,200 mg a day. They said that some types of calcium (like Calcium Citrate) are absorbed easier by the body than Calcium Carbonate. You also need vitamin D to absorb calcium and that your body can only absord so much at a time so do not take calcium supplements all at once. I have been using the CURVES vitamins to get 600 mg of my daily calcium (1 multivitamin at breakfast, 1 calcium/vitamin D at lunch, 1 calcium/vitamin D at dinner) and getting the rest from the food I eat (milk, yogert, cheese, skinny cow ice cream sandwitches, etc).

    2. Strength Training.....bones get stronger and denser when you make them work. Walking, jogging, tennis, and aerobic exercises all help. However, many people only work the lower half of the body. The CURVES circuit/workout works the entire body...all of the bones and muscles. It is actually said that the CURVES workout STOPS bone density loss and IMPROVES bone density for many people.....lots of the older women at the gym who get tested yearly have said they are living proof that it works this way. I work out at CURVES 4-5 times per week and also walk.

  • There are alot of reports of pros and cons of drinking milk. Bleams ago, the only milk available was mother's, which ended with weening. That's why it's so important to make known all the alternate ways to get calcium and other important nutrients other than the stereo-typical methods. A little research goes a long way. And there's plenty of material out there to support all the options.
  • A diet high in animal protein has been proven to leech the body of needed calcium from the bone. Calcium from plant sorces is great and weight bearing exercises strengthen the bones. Also....get out in the sun for much needed Vit. D. :o)
  • I want to add to what MBSTRINITY said regarding a dairy-rich diet. I feel that we have all been "seduced" by the diary industry to believe that 3 glasses of milk a day will keep you off osteoporosis and help you slim down. Now I'm not condemning dairy products as I myself consume some dairy but here's a shocking piece of information a found out:

    Dairy and meat (animal protein) are amongst the most acidifying foods you can consume. When your body's Ph balance is altered by acidity your body's response is to balance it (alkalinize) and it does this with the help of calcium. Therefore, by consuming high amounts of animal-derived calcium-rich foods you are utilizing as much or more of the calcium you consume in fighting the acidity they bring about.

    That explains why this country has one of the highest rates of osteoporosis despite the high consumption of calcium-rich foods.

    It sounds confusing (I know) but it's like a vicious circle where you end up losing all the calcium you consume and then some more (from your reserve: your bones, which causes osteoporosis) on your pursuit of getting more calcium.

    Now I don't want to start the meat-eater vs. vegetarian controversy but I would say stick to plant sources of calcium and try to limit your intake of meat (especially red) and dairy so that you keep all the calcium you consume for the sake of your bones.
  • I'm confused. I keep hearing how milk and dairy are bad for you, that it may even cause most health problems, then I read a story like this. I was raised believing "Milk- It does a body good.' and have always been good at making sure we keep lowfat milk, cheese and yogurt in the house because I thought it was good for my bones and my kids' teeth.

    So what is fact and what is hype?

    I love milk, must have a glass at every meal and with my cereal. But I don't want osteoporosis. I do eat many other calcium and vitamin D rich foods... so am I covered?
  • I learned recently from "The Food Revolution" by John Robbins that dairy products are not a recommended for meeting calcium needs. The nations with the highest consumption of dairy products have the highest levels of osteoporosis. That is because calcium is not easily absorbed from milk. Kale and broccoli have a much higher calcium absorption rate than milk does.

    In addition, calcium needs to be absorbed with Vitamin D. Most Americans do not get nearly enough Vitamin D. I was surprised to find that I was not getting enough Vitamin D, even with a daily vitamin supplement. I now take Citracal twice a day to ensure that I have the maximum calcium absorption as Citracal includes high dosages of vitamin D.
    I resisted this at first, but I realized that Citracal made sense for me at this time.
  • I am 56 and have very good bone density (just got it tested this summer) but don't eat dairy products. I think eating a vegan diet with lots of fruits and especially vegetables is what has helped me keep strong bones. Staying away from calcium robbers such as soft drinks and coffee and other acidifying foods helps, too.

    Where do cows get their calcium from?
  • Our family doctor just told me this morning that we in the Pacific NW need extra Vitamin D. For the last 4 years, he's been telling patients to take 2,000 units per day. That's the highest tolerable dose, according to this article (which has lots of other great info as well):
    asp I am an info-junkie, so I love this kind of detailed discussion. After reading this story I think I'll start using Vitamin D, especially in the winter months coming ...
  • Heading to the grocery for a fresh supply of prunes (aka dried plums!) and going to ask for a bone density test. I've lost 3 inches in height and am only 51 but carried too much weight around for too many years...Thanks for the comments here to go along w/the article.
  • Thanks for the great information. I have to work at it to get enough calcium daily.
  • Good and thoughtful article. Though I am not lactose intolerant, there are many who are, and the suggestions here would not do for them. I would hope there will be more out on what to do when you can't ingest dairy!

    My Mom was diagnosed with Osteoporosis in 1998. That year, I got my first bone density, and was floored to be diagnosed with Osteopenia. I was surprised being very heavy, and thought that would help my bones. NOT!

    I did not want to take any of the "bone" medicines, and chose to take Calcium instead.
    In 11 years I STILL have osteopenia... I have added to my regimen in that time. I added magnesium for one. Then 4 years ago I started on Osteovalin, a healthy bone nutrient that I take daily. I am sure that is a big factor in my maintaining without going into osteoporosis. Then 2 years ago, I added 1,000 mg. of Vitamin D every day....and now am up to 3,000 mg.

    My Father had osteoporosis too, so I work at this. The only thing I need to get serious about is strength training.

    Thanks again for this article.
  • JACQUELINENH: I'm really anxious to check out the site you recommended for those who have been diagnosed with osteoporosis and/or prescribed fosamax. I fall into both those categories. Thank you, in advance, for your post! SPARKY1955

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