Osteoporosis and Milk, Calcium | Diet for Osteoporosis Prevention

Relation between Osteoporosis and Milk:

Numerous clinical trials and studies have demonstrated that calcium supplements can help prevent bone loss, but data is quite inconclusive with regard to the connection between milk and osteoporosis.
A study was done on 77761 women.
Researchers have found no evidence, that a higher intake of milk, reduced fracture incidence.
In fact, women who drank 2 or more glasses of milk per day, had an increased relative risk of 45 % for hip fractures, as compared to women who consumed 1 glass of milk or lesser per week.

The experts said that this negative effect could be due to vitamin A added to milk. Vitamin A (high levels) could interfere with bone formation.

What is osteoporosis?

• Osteoporosis means a porous bone.
• Osteoporosis is a disorder of the bone structure which is characterized by the loss of minerals, and the organic matrix (composed primarily of protein) of the bone.
• Osteoporosis occurs when there is more breaking down taking place than formation.

Osteoporosis Information:

• Usually osteoporosis is asymptomatic or without any presenting symptoms.
• Suddenly severe backache may develop due to a compression of the vertebrae or when a fracture occurs.
• It is manifested as a considerable loss in height.

Causes of Osteoporosis:

Certain dietary factors play a role in the development of osteoporosis.

Preventing Osteoporosis:

Thus, it would be greatly advisable to beware of these and avoid them.

• Low calcium intake
• High phosphorus intake
• High intake of refined sugar
• High intake of salt
• Trace mineral deficiencies

Osteoporosis is very common in post menopausal women.

Diet for Osteoporosis:

• A vegetarian diet is associated with low incidence of osteoporosis.
  So it would be advisable to opt for a vegetarian diet and to avoid eating too much of protein flesh foods.
• A diet that is high in salt causes increased removal of calcium from the body. Hence, make sure you restrict your salt intake.
• Soft drinks which contain phosphoric acid, definitely cause osteoporosis. When phosphate levels in the body are high, and calcium levels low, calcium is leached out of the bones. Eliminate soft drinks and aerated drinks absolutely from your diet.
• Refined white sugar is another thing that you should stay away from.
• Eat an alkaline based diet.

Foods for Osteoporosis:

• Eating plenty of green leafy vegetables (fenugreek, cabbage, broccoli, and spinach) is advocated. They offer significant protection against osteoporosis. Green vegetables contain vitamin K which is converted to osteocalcin, an important protein in the bone.
• Soy foods also provide significant shielding.
• Green tea is another wonderful food remedy. It is loaded with important minerals and vitamins that are crucial for the maintenance of healthy bones.

Other recommendations:

• Physical fitness, exercise and adequate mobility are important. They determine bone density. Moderate activity 3 times in a week is advised.
• Walking is the best exercise to start with.
• Abstain from smoking and consuming alcohol. These create a negative calcium balance. More calcium is lost than absorbed. Certain lifestyle changes ought to be made.

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