Not to be a Debbie Downer right out of the gate, but how about just getting the bad news out of the way?
Excessive caffeine, alcohol (more than 1-2 glasses/day), and certain diuretic medications can all increase the risk of bone loss. Even dairy – yes dairy!! – is a culprit. A 12yr Harvard study showed an increased risk of osteoporotic fractures associated with increased milk consumption. You can learn more about the “Milk Myth” in a recent episode of my Live Your Age Podcast.
Now the good news – and there is so much good news! There are 5 key nutrients to keep in mind when choosing foods that will contribute to building better bones!
Calcium from soy builds better bones.
Calcium
is a mineral that is essential for building healthy bones. But think outside the milk carton, Dolls. Calcium is available to us in many forms; nuts, nut butters, tahini, tofu, dark and leafy greens, beans, seafood (sardines, salmon), and even molasses is a terrific source of calcium. But what about milk? Dairy does provide calcium – which should be noted comes from the plants eaten by cows, so the cows are getting their calcium through vegetation – but the studies show that dairy provides little or no benefit for bone health. It comes down to absorption; while dairy might be higher according to the label on your yogurt container, it is not nearly as absorbable as the chard over in the produce aisle. To further maximize your absorption of dietary calcium, go easy on the salt since salt increases calcium loss through urine. While we’re on the subject of dairy, check out this article on how to build better bones without it.
A variety of greens support optimum bone health.
Magnesium
has a structural role in bone maintenance and is available in green leafy veggies such as spinach, legumes, nuts, seeds (including chia), and whole grains like brown rice. In general, you can count on high fiber foods to provide magnesium. Magnesium influences bone-building cells and modulates potential bone-damaging inflammation. Aim for about 500 mg per day. Together, calcium and magnesium are the dynamic duo of bone health; calcium builds healthy bones and magnesium ensures the calcium ends up in the right place.
Phosphorus
is essential in supporting bone augmentation and maintenance. You can find good sources of phosphorus in protein foods such as beans, lentils, nuts, and whole grains. Aim to avoid sodas, fast food, and pre-made frozen processed foods as they have phosphate additives which may interfere with calcium metabolism.
Potassium
plays an important role in maintaining bone mineral density, preventing bone breakdown and calcium loss through urine. You’ll find potassium in whole foods including broccoli, banana, oats, and beans.
Soy
Yes, let’s go there. Soy is so stinking controversial but here’s what I can tell you; eat the real stuff. Purchase only non-GMO and organic soy in its whole form. This means edamame, tofu, miso, tempeh, tamarind and unsweetened soy milk. A recent study found that a plant-based diet, rich in soy, reduced hot flashes by 88%. Eighty-eight percent!! That’s as much as HRT (which has a 70-90% effective rate). Soy has a number of health benefits such as reducing cholesterol, addressing menopausal symptoms, and yes – strengthening bones. Not sure how to cook tofu? I’ve got you covered! Try this tofu-broccoli-brown-rice recipe and get back to me. 😉
