As women age and their oestrogen levels naturally drop, they are at risk of an increased bone loss which can eventually result in osteoporosis – brittle bone disease. An interesting study tested the effect of daily prune consumption on postmenopausal women’s bone health over a period of six months. They were otherwise healthy and not on hormone replacement therapy.
The journal Osteoporosis International has recently published a review of studies on bone health and acid-alkali balance in the body. Everything we eat forms either acids or alkalis when digested and there has been much debate about whether acid-forming foods, such as meat, cheese, sugar and alcohol, can result in weaker bones.
Results of a long-term study showed that milk consumption during adolescence will not protect you from fractures and poor bone health later in life. We all know the dairy industry want us to believe we need milk and keep telling us it’ll help our bones but it’s simply a lie. In fact, the researchers found that men consuming high amounts of milk during adolescence had a higher risk of hip fracture in adulthood.
We’ve known for a long time that diets high in fruit and vegetables are good for you. A study examining the relationship between diet and hip fracture risk recently confirmed that they are also best for your bones. The Singapore Chinese Health Study is population-based and enrolled over 63,000 men and women aged 45-74 years between 1993 and 1998 in Singapore. Their diet has been repeatedly assessed over the years and two dietary patterns have been identified - the vegetable-fruit-soya pattern and the meat-dim-sum.
The results of a 19-year-long study of 61,433 women showed that consuming more than the recommended daily amount of calcium did not offer any protection from osteoporosis and hip fractures. Women who consumed at least 750mg calcium per day (recommended daily dose is 1,000mg) were not at a higher risk of osteoporosis or fractures than women consuming more. The rate of hip fracture was even increased in those with high dietary calcium intakes. The best plant sources of calcium include: nuts and seeds (especially sesame seeds), green leafy vegetables, beans, figs, apricots, molasses.