Surprising Secrets to Strong Bones

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Surprising Secrets to Strong Bones

Thu Jun 22, 2006 6:21 pm (PST)

 

 

Superstars may soon be trading in their milk moustaches for pitchers

of freshly squeezed orange juice. A new study out of Texas A & M

University has made the bold claim that citrus may actually be the

key to osteoporosis prevention.

 

In a controlled study, they fed an

abundance of orange and grapefruit juice to a group of lab rats.

 

The results showed a surprising improvement in bone density.

 

The researchers believe this success was due to the high

concentration of antioxidants in the juice, but more research is on

the way.

 

This is not the first time that antioxidants have been pointed to as

the missing link to bone health. Over the years, study after study

has revealed that maintaining strong bones isn't as much about the

intake of calcium as it is about how well we absorb it, and at what

level we are able to keep it in our bones.

 

This is where a host of

other nutrients come into play. Magnesium, Fluoride, Iron, Zinc,

Copper, Sodium, Vitamin D, Vitamin K, and Antioxidant Vitamins (such

as C & E) each play a vital role in calcium absorption and

retention. In fact, a diet rich in fruits, vegetables, raW nuts, and

dried beans has actually been shown to reduce the risk for

osteoporosis

more than the consumption of dairy products.

 

In addition to eating an array of colorful natural foods there are

several other lifestyle factors, which have been proven to aid in

the prevention of osteoporosis. The informational website

www.GoDairyFree.org highlights the following top recommendations:

 

Absorb Some Vitamin D - In 2003, researchers at the Channing

Laboratory out of Harvard Medical School found Vitamin D to be the

true powerhouse, reducing the risk for hip fracture by 37%. This

massive 18-year prospective analysis followed over 72,000

postmenopausal women.

 

Oddly enough, they found that neither a high-

calcium diet nor milk was associated with a reduced risk for hip

fracture. Approximately 15 minutes of sunlight on your skin per day

is typically enough to meet your Vitamin D needs. If you obtain

little to no sun exposure, supplementation may be necessary.

 

Exercise - Use it or lose it isn't just a saying when it comes to

bones. Exercise is recognized throughout the medical community as

essential for keeping the calcium in its place.

· Put simply, active people tend to keep calcium in their bones,

while sedentary people lose it.

 

Drink Alcohol in Moderation - Alcohol is believed to weaken your

bones by reducing the body's ability to build new bone and replace

normal losses. Of course, water is best, but if you must indulge,

make sure you have no more than 1 or 2 servings of beer, wine, or

liquor per day.

 

Cut the Caffeine - Several studies have shown a strong link between

high caffeine intake and accelerated bone loss. If you need that

jolt, try to keep it to one or two cups a day of caffeinated

beverages.

 

Keep Sodium Intake Low – Limiting sodium to 1 to 2 grams per day

will encourage calcium retention. Sodium hides in processed foods,

so stick to whole and natural foods whenever possible.

 

Don't Smoke - Just in case you needed one more reason to quit the

habit, there is a strong link between smoking and a higher risk of

fracture and calcium loss.

 

Understand Medical Conditions - Steroid medications, such as

prednisone, and hormone imbalances have been indicated as potential

causes of bone loss and fractures. These risk factors should be

discussed with a doctor.

Although studies are revealing that calcium is not the magic pill

for osteoporosis prevention, most medical professionals concur that

it is still an important piece of the puzzle. After all combined

with phosphorous, calcium composes approximately 80% to 90% of the

mineral content of our bones.

 

For the millions of people who follow a dairy free or limited

lifestyle, due to lactose intolerance, milk allergies, chronic

disease, or personal choice (such as vegan or anti-inflammation

diets), calcium consumption may be a concern.

 

Luckily, calcium is

abundant in many natural foods including several dark leafy greens,

beans, and even figs. An extensive food chart at the informational

website www.GoDairyFree.org lists dozens of non-dairy calcium

sources. In addition, you will find advice on the ins and outs of

selecting the best calcium supplements

 

For those who are concerned that non-dairy sources of calcium are of

lesser quality than dairy sources, look no further than the enormous

12-year Harvard study of 77,761 female nurses.

 

As published in the

American Journal of Public Health (1997, volume 87): " …women

consuming greater amounts of calcium from dairy foods had

significantly increased risks of hip fractures, while no increase in

fracture risk was observed for the same levels of calcium from

nondairy sources. "

 

References:

 

Texas A & M University, News and Public Affairs, June 5,

2006; " Orange, Grapefruit Juice for Breakfast Builds Bones in Rats "

by Kathleen Phillips

American Journal of Clinical Nutrition, Vol. 77, No. 2, 504-511,

February 2003; " Calcium, vitamin D, milk consumption, and hip

fractures: a prospective study among postmenopausal women " by Diane

Feskanich, Walter C Willett and Graham A Colditz