Dieting and Osteoporosis Pt. 2

I got a little sidetracked yesterday, but here’s the rest of what I learned about dieting and osteoporosis that I was going to share.

First of all, if you are on any of the drugs that are supposed to help build bone mass, please do your research or talk to your doctor. My mother was on Fosomax and it turns out it was a good thing we kept forgetting to give it to her. I have taken her off it completely and her doctor when I spoke to him about it, wasn’t at all surprised nor did he argue with me about it. Many of these drugs are being found to just make the bone harder, not actually help rebuild, causing complications with women’s jaw bones when they go to the dentist, etc. For more info see my blog at

Now for the other stuff. I don’t know how many of you have heard high homo-cysteine levels are the true predictor of strokes vs. cholesterol levels, but it turns out high levels aren’t good for your bones either. Both men and women are twice as likely to suffer from hip fractures when their homo-cysteine levels are elevated. Supplements of folic acid, vitamin B-6, vitamin B-12 and either choline and/or betaine can lower elevated homocysteine levels. By contrast diets high in fatty meats and particularly processed meats like hot dogs, sausages, bologna and pepperoni markedly increase the level of homo-cysteine in the blood for several hours after every high protein meal. Fasting homo-cysteine levels and LDL levels are also elevated in people who eat more fatty animal products and fewer whole grains, fruits, vegetables and nonfat dairy products.

This one’s a tough one for me. Caffeine, especially in women who don’t get the recommended daily allowance of calcium, is a culprit in the loss of bone mass density. I drink a pot before anyone in the house is even awake, which is probably one of the reasons my BMD is already in trouble. The lifetime intake of the amount of caffeine in as little as 2 cups of coffee per day is associated with decreased BMD in older women. It’s also important to make teenagers aware of their dietary choices to protect them in the future. A diet high in meat, with the regular use soft drinks instead of nonfat milk as a beverage, will likely reduce peak bone mass in the young and increase the risk of developing osteoporosis in later years.

A diet of potassium rich fruits and vegetables is also reported to help reduce bone loss. For many this isn’t really an option as some of the prescription drugs for high blood pressure warn against extra potassium. The drug itself causes your body to collect potassium in your system, so be sure to read the warnings on the labels.

Many trace minerals are essential for maintaining bone density. The American diet is so full of white flour, sugar, refined carbohydrates, and refined fats and oils, that we generally don’t get the amount of trace minerals necessary. Here again are where more fruits and vegetables help fill the bill. Whole grains, legumes and dark green vegetables are the best dietary sources of magnesium and supply trace minerals and other factors that may improve bone health.

We all try to switch to more fruits and vegetables when we decide it’s time to lose weight, but there are so many other reasons to do it, the weight really is more of the “icing on the cake” and should happen as a natural side effect. Right now is the season to take advantage of so many wonderful fruits and vegetables that are fresh and make such great snacks. Have you tried getting in your “9 fruits and vegetables” (it used to be 5) a day? There’s hardly room or time to be eating all the “wrong” stuff. LOL.

For more info on magnesium of vitamin D deficeincies, see my blog at

Disclaimer: I am in no way a healthcare provider of any  kind and the stuff I pass on here is only from my own research. You should always consider consulting your physician if you plan on making dietary changes.


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