For Strong Bones, Break Your Dairy Addiction
World Osteoporosis Day, (20 October), is a good time to bone up on osteoporosis and take steps to reduce your risk of broken bones and fractures. But before you race to the store to buy cows’ milk, know that it matters not only how much calcium you consume but also how much of it the body absorbs and how much is lost through other processes. If you want to build and maintain strong bones, dumping dairy products and eating a wholesome vegan diet is a good place to start.
Dairy products contain a significant amount of protein and sodium, but studies suggest that high protein intake from animal foods can have a negative effect on bone health and sodium can increase calcium loss.
Most research shows no benefit to dairy consumption for bone health . A 12-year Harvard study of 77,761 women found that those who drank milk two or more times a day actually broke more bones than did women who rarely drank milk.
People living in countries with the lowest calcium intake rates tend to have fewer fractures than do those living in countries with higher rates.
Because vegans don’t consume the excessive protein found in meat, eggs, and dairy products, they are able to process calcium more efficiently than meat-eaters can. And vegans tend to eat more fruits and vegetables, which help stave off osteoporosis because they contain calcium, magnesium, potassium, vitamin K, and other nutrients needed for healthy bones.
Moringa, seeds such as sesame, amaranth leaves, oranges, fenugreek, okra, leafy greens, beans, almonds, broccoli, butternut squash, figs, oats, and soy are especially good sources of calcium and other essential nutrients.
Vitamin D, which helps the body absorb calcium, isn’t naturally present in many foods, but it is added to some common products. You can get vitamin D – without the fat and cholesterol found in cows’ milk – from fortified soya and rice milks, orange juice, cereals, supplements, and of course, sunshine.
If you exercise, refrain from smoking, eat plenty of fruits and vegetables, and cut salt, meat, cheese, and cows’ milk out of your diet, you can reduce your risk of osteoporosis. Weaning yourself off dairy products will also help animals and the environment.
