Love your Bones!

May is Osteoporosis Awareness and Prevention month. Getting enough calcium is, of course, a big part of osteoporosis prevention - but there are other aspects of your diet that you need to pay attention to as well if you want strong, healthy bones. Now is a good time to take note of some startling facts about the disease:

Did you know that a high protein diet may increase your calcium requirement?
"Studies done in the 1960s and 70s found that vegetarians had higher bone density than meat eaters and for a long time it has been thought that high-protein diets thinned the bones. The generally accepted explanation is that proteins leave an acidic residue when they are digested. In order to balance the pH of the blood, calcium is leached from the bones, resulting in a loss of bone density. On the other hand, more recent studies have shown that protein consumption can increase the absorption of calcium, but only when calcium intake is high. So the real culprit may not be a high-protein diet but rather a diet that is both high in protein and low in calcium"

If you are a big meat eater, make sure to get at least the recommended amount of calcium, which is 1,000 to 1,500mg a day for adults. That doesn't mean that you have to go out and buy a 1,500mg calcium supplement. Simply figure out how much calcium you get from your diet and then make up the difference with a supplement. Or, even better, increase your intake of calcium rich foods!

If you are a vegetarian or near-vegetarian, don't be lulled into thinking you don't need to worry about bone health. Take care to get enough calcium (especially if you don't eat dairy), as well as vitamins D and K, which are often found in (and best absorbed from) protein foods.

Did you know that a high intake of carbonated fluids (such as sodas) over time can increase your chances of osteoporosis?
"Researchers at Tufts University, studying several thousand men and women, found that women who regularly drank cola-based sodas -- three or more a day -- had almost 4% lower bone mineral density in the hip, even though researchers controlled for calcium and vitamin D intake."
Phosphoric acid, a major component in most sodas, may be to blame. Phosphorus itself is an important bone mineral, but if you're getting a disproportionate amount of phosphorus compared to the amount of calcium you're getting, that could lead to bone loss.

Whether you are 5 years old or 50, you should take charge of your health and make sure you are getting enough calcium in your diet...your body will thank you in the long run!

Click here to link to The Food and Nutrition Information Center - a leader in food and human nutrition information dissemination since 1971.

Of course diet is one important way to start taking care of your health; other ways include Acupuncture and Chinese herbs. Whether for smoking cessation, weight loss, energy rejuvenation or for releasing tension +/or pain, Acupuncture and Chinese herbs can help you start taking care of your body as a whole!
Call Aiyana Acupuncture and Chinese Herbs at 212-894-0767 for a free 15 minute consultation!

Posted by: Sharon A. Wyse L.Ac.