Osteoperosis: Preventing osteoperosis through diet and exercise

Osteoperosis – Preventing osteoperosis through diet and exercise…not just milk!

Osteoperosis is a problem that is affecting more and more people, particularly as they get older – however, as always, the Government’s answer to the problem is to throw more dairy at it.

As you may well know – I am not exactly an advocate of dairy as a healthy food (I think that the lies that the dairy industry peddle should be made illegal) – and the osteoperosis discussion is a perfect example of this.

I guess that the argument is this: to build stronger bones we must need calcium. Milk contains calcium. Drink more milk!

Hmmm, what about the lactose and oodles of saturated fat? Oh yeah.

And what about the fact that calcium intake plays only a miniscule role in the strengthening of bones, and the very little calcium we actually need can easily be gained with fruit, vegetables and soy products? Oh yeah.

Sorry, I am probably overkilling my point here – but two research studies published in the very credible Journal of Pediatricshere and here and here show that:

Daily calcium intakes between the ages of 12 and 22 years ranged from 500 to 1900 mg/d and were not significantly associated with bone gain or bone strength.

So it was much to my dismay when I saw this article published on the telegraph.co.uk site which foolishly states:

Drinking a glass of milk is an often-ignored adage, but milk is rich in calcium, which, with vitamin D, is essential for bone renewal…Eat two to four portions of calcium-rich dairy foods a day; good sources include cheese and yogurt

So I went on a research binge and found the following:

Excercise is the single most important variable in the fight against osteoporosis. Physical activity that puts some form of strain or stress on bones causes the bones to retain and possibly even gain density throughout its life. In a 2004 study published in the Archives of Internal Medicine, a 26-month controlled trial showed that Bone Mass Density remained stable in the group of participants who exercised regularly, whereas in the non-exercise group BMD decreased.

Another study published in the American Journal of Epidemiology highlighted that ‘continued participation in
impact sports is beneficial for the skeletal health of males’.

Finally, this study in Pediatrics in 2000 showed that while exercise had a significant bearing on hip BMD, the intake of calcium did not.

Examples of exercises that are beneficial includes:

• Weight baring activities such as running, walking, climbing and skating
• Resistance/strength training: weight training, weight machines, resistance bands and water training are all great for your bones
• Back strengthening exercises – help improve posture and reduce stress on your spine

Vitamin D is also found to be important, as it controls the body’s use of calcium. It can be found in cereals and fortified soy milk – however, exposure to sunlight for fifteen minutes per day enables the body to provide it’s own ample supply.

Some calcium is helpful, however, as noted in the Harvard article:

Studies suggest that high calcium intake doesn’t actually appear to lower a person’s risk for osteoporosis…While they (long-term studies) do not question the importance of calcium in maximizing bone strength, they cast doubt on the value of consuming the large amounts currently recommended for adults…balance studies – which examine the point at which the amount of calcium consumed equals the amount of calcium excreted – suggest that an adequate intake is 550 mg/day

This level of calcium can easily be attained through a varied, vegetarian/vegan diet. According to the PCRM:

Broccoli, Brussels sprouts, collards, kale, mustard greens, turnip greens, and others are loaded with highly absorbable calcium and a host of other important nutrients. While these foods have a smaller amount of calcium per serving compared to dairy products, they have more calcium per calorie, and the calcium they contain is absorbed nearly twice as well as the calcium in cow’s milk.

The PCRM, Harvard health and also Osteoporosis Australia recommend avoiding the following too:

• Smoking
• Too much animal protein
• Salt and salty foods
• Caffeine

See, milk is not the be all and end all of osteoperosis prevention

In fact, the Harvard paper and the PCRM also go as far as to suggest that we should actively avoid milk in our diets. See here, here and here!

Sources and more information:
- Mayo Clinic
- MedScape
- The National Osteoporosis Foundation
- Harvard School of Public Health
- Weaver CM, Plawcki KL. Dietary calcium: adequacy of a vegetarian diet Am J Clin Nutr 1994;59:1238S-41S

Note: This blog is only my opinion. It is not medical advice or diagnosis. Only opinions based upon our own personal experiences or information detailed in medical/academic journals or other publications is cited. WE DO NOT OFFER MEDICAL ADVICE or prescribe any treatments. Please consult with a medical professional before making any diet or nutrition changes. Refer to our full disclaimer for more information.