Among many of my friends, many of whom are women of a certain age, one topic seems to dominate our conversations about health: bones.This makes sense because 20% of American women Osteoporosis affects people 50 and older, and more than half have detectable bone loss (osteopenia). For men, the corresponding figures are lower: 4% and a third. Worldwide, one in three women over 50 and one in five older men will suffer an osteoporotic fracture — the hip, wrist, one or two vertebrae. Another reason for the endless debate about bones is confusion about how best to strengthen bones and whether diet and supplements actually make a difference.
Diet research has always been a mess, with wildly inconsistent results on nutrition and bone health. But gradually some clarity emerged. As we make resolutions about what to eat for the coming year, it’s useful to look at new data on vitamin D and recent research on coffee and other foods.
Bone is a dynamic tissue that is constantly replenished with new cells. Calcium is a key nutrient for building bones, and vitamin D allows the gut to absorb calcium from the foods we eat, so doctors often recommend D supplements to counteract age-related bone loss. Today, more than one-third of American adults age 60 and older take this vitamin.
But to the surprise of many, a huge study published last summer in New England Journal of Medicine It was found that taking vitamin D for five years did not reduce fracture rates in healthy adults aged 50 and over.This result is based on early detectionled by the same team, D supplementation does not increase bone density (or, for that matter, reduce the risk of cancer or heart disease). an editorial Along with the fracture study it’s time for medical experts to stop marketing these pills and stop doing so many blood tests for vitamin D levels.
“Food and occasional sun exposure may provide adequate vitamin D for healthy adults,” said endocrinologist Meryl LeBoff of Brigham and Women’s Hospital in Boston, who led the study. But LeBoff emphasizes “healthy” adults. The study did not focus on those who already had osteoporosis and/or were taking medication. Such people are best off continuing to take extra vitamin D and calcium, she advises.
What helps all of us maintain strong bones?the simple answer is foods high in calciumSuch as dairy productsSardines And Tofu. Recommended by health department Much more calcium than most of us typically get: 1,300 mg per day for kids ages 9 to 18 who build bone density throughout their lives, 1,000 mg per day for kids ages 19 to 50, and 1,000 mg per day for kids after age 50 Women and men over age 70 need 1,200 mg per day. Federal surveys show that only 61 percent of Americans and half of children reach these goals, and admittedly, it takes some work. For example, you’d need to eat at least three cups of plain yogurt or nearly nine cups of cottage cheese each day to get 1,200 mg of calcium. It’s best to get it from food, LeBoff says, “because there are so many other nutrients, and your absorption lasts longer than taking pills.”
For those of us who like to start our day with coffee, drinking it in moderation may help our bones.Although very high levels of caffeine — say, six to eight cups of coffee — can lead to calcium lost in urine, a glass or two seems to have a beneficial effect. A study led by Ching-Lung Cheung at the University of Hong Kong linked three digestive byproducts of coffee to increased bone density in the lumbar spine or upper thigh. “Coffee intake, if not excessive, should be safe for bones,” he says. “If you’re still concerned, add milk!”
Alcohol is also best in moderation. Excessive alcohol consumption can disrupt the body’s production of vitamin D and interfere with hormones that promote bone health. Carbonated water, on the other hand, is falsely maligned: it doesn’t weaken bones, despite evidence that cola and soda might.
Another key factor in bone health is the calories you burn rather than the calories you take in. Weight-bearing exercise stimulates bone formation throughout life. And you don’t have to lift dumbbells. Just support your own body weight while walking, running or jumping. So, while you’re trying to find better nutritional options, add more exercise to your New Year’s resolution menu.
