Bone-building drugs are widely used to slow down bone loss but they aren’t always the best option, according to a University of Illinois study. Supplements and foods — some of which may surprise you — provide greater benefits.
The study analyzed 219 articles in scientific journals to find what really does protect us against bone loss as we live longer. Researchers found that medications — drugs known as bisphosphonates (Fosamax is one) — increase the quantity, but not necessarily the quality of bone. As a result, the drugs don’t always protect against bone fractures.
"I suspect that many doctors reach for their prescription pads because they believe it's unlikely that people will change their diets," says Karen Chapman-Novakofski, Ph.D., R.D., a University of Illinois professor of nutrition and co-author of the study.
A greater likelihood of hip fractures and infections in the jaw bone are side effects of bisphosphonates, notes the study, which was published in the journal Nutrients. It recommends that the drugs be used only if diet and supplements don't correct low bone mass.
These findings put the ball in our own court, rather than our doctor’s or pharmacist’s. But it isn’t all that difficult to feed our bones the right way.
The Good News
Researchers found that calcium and vitamin D from supplements and foods do improve the quantity and quality of bone, resulting in fewer fractures. Certain foods also have a bone-protecting effect for other reasons.
Good foods for bones include:
• Protein sources low in sodium Too much sodium, as is typical in processed and fast foods, speeds up bone loss. Good protein sources include fresh meats (but not processed ones such as hot dogs), fish, seafood, eggs, and beans. When using canned beans, rinse the beans to reduce sodium or buy low- or no-sodium versions. Get more details on how to avoid hidden sodium here.
• Lots of fresh fruits and vegetables These contain magnesium and potassium, which protect bones. Find good sources of these minerals here.
• Dairy products Milk and yogurt are our richest sources of calcium. However, cheese is usually high in sodium so if you like it, view it as a treat or buy low-sodium varieties. To add flavor, use spices and herbs instead of salt.
• Salmon This fish offers a winning combination: It’s rich in calcium, vitamin D, and magnesium (as well as heart-healthy fats).
Vitamin D is difficult to get in sufficient amounts in food. For example, an 8-ounce glass of milk contains only 100 IU (international units, the standard measure of the vitamin). Yet most nutritional experts recommend getting at least 1,000 IU daily. Supplements are an easy solution.
Calcium supplements are also a good option, but so is milk. An 8-ounce glass contains 300 mg of calcium, approximately one-third the daily requirement for most adults, or one-quarter of the daily total for postmenopausal women.
All in all, you might have noticed that what’s good for bones is also good for your heart and waistline. Add some vitamin D supplements and perhaps some calcium supplements, and your bones will thank you.
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