Christine Palumbo, R.D.

Fruits, vegetables, milk, cheese, tomato products, flaxseed. What do these foods have in common? They are all linked to bone health. When you're young, you may take bones for granted. As you mature, you become concerned about keeping them in tip-top shape. And with good reason; low bone mass (or bone density, the amount of matter in bones) and deterioration of bone tissue structure leads to osteoporosis, which in turn puts you at increased risk for bone fractures. According to the National Osteoporosis Foundation, an estimated 44 million Americans are at risk for the condition, including 55 percent of people 50 years old and above. About 10 million individuals already have osteoporosis, and almost 34 million already have low bone mass.

Who is at risk? Both women and men are at risk for osteoporosis, especially as they age, although women are particularly vulnerable -- eight in 10 afflicted are female. In the first five to seven years after cessation of menses, when estrogen levels drop, women can lose up to 20 percent of their bone mass, generally without symptoms. The first "symptom" may be a sudden fracture, or severe back pain, loss of height or stooped posture.

Bone loss is not only reserved for older adults; young people can also be at risk. For example, the 37 year-old actress Gwyneth Paltrow recently announced that she has osteopenia (low bone mineral density). People who experience pressure to be thin, whether they work on stage as a ballerina or an actress, or whether the pressure is self- or peer-imposed, also can suffer from poor nutrition and low estrogen levels that promote bone loss.

While the majority of fractures related to osteoporosis involve the hip, spine and wrist, other bones can break as well. And it may not stop with just one broken bone; women with one hip fracture are four times as likely to suffer a second one. Even worse, fractures can lead to disability. One in five people who were able to walk easily before a hip fracture required long-term care after the event.

Promising nutrients for bone health

Emerging research suggests that certain nutrients in foods may also protect bones. While the jury is still out, there's certainly no harm in including these in your diet.

Lycopene.

Foods high in a group of plant compounds called carotenoids seem to protect bone health. A January 2009 study in the American Journal of Clinical Nutrition suggests that carotenoids, particularly lycopene, help protect older women's lumbar spine and older men's hips against fracture. Carotenoids are found in dark green leafy vegetables, and yellow, orange and red produce. Rich sources of lycopene include watermelon, tomatoes (tomato products, such as tomato sauce and canned tomatoes, contain even higher sources of lycopene,) pink grapefruit, bell peppers and guava.

Flaxseed oil.

Adding omega-3 rich flaxseed oil to the diet could reduce the risk of osteoporosis, especially for those with diabetes, according to a 2009 study of rats published in the International Journal of Food Safety, Nutrition and Public Health. Although more study is needed, it appears that omega-3 fatty acids help protect the processes of bone matrix formation and bone mineralization.

High-protein diet (benefits still unclear).

While studies suggest a high protein diet can promote wasting of calcium by spilling it into the urine, the amount of protein suggested by the USDA Dietary Guidelines (18 percent of calories, about 90 grams a day for the average person) poses no problem and appears to be beneficial, especially for older adults. In a study of 560 pre-menopausal women published in the May 2010 American Journal of Clinical Nutrition, the women who ate higher levels of protein did not suffer adverse effects on bone density.

Best Strategies for Healthy Bones at Any Age

-- Fill up on fruits and vegetables.

-- Take enough calcium. That's 1,000 mg to 1,200 mg daily for most adults.

-- Get enough vitamin D.

-- For those who already imbibe, one to two alcoholic drinks a day may help.

-- Participate in weight-bearing activity.

-- Avoid smoking.

-- Maintain a healthy weight.

-- Avoid falls.

 

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Health - Powerful Nutrition for Strong Bones