Dairy Does Not Help Prevent Bone Loss According To Studies
Dairy products have been associated with preventing bone loss for decades. However, this claim is currently being disputed.
Despite the fact that these foods are rich in calcium, other factors such as physical exercise or vitamin D levels are more decisive when it comes to fighting osteoporosis. This disease is characterized by being frequent in women who have already passed menopause.
Osteoporosis is irreversible and it is crucial to ensure its prevention. Once bone begins to demineralize, it does not regain lost calcium. For this reason, it is important to load the deposits of this mineral early.
Dairy is not the best source of calcium
Contrary to popular belief, there are foods that provide more calcium than dairy. Some examples are green leafy vegetables. However, it is necessary to be careful with these types of products since, if they contain high amounts of phytates or fiber, the bioavailability of the mineral could be reduced.
Be that as it may, and according to an article published in the journal Nutrition Research Reviews , the association between high dairy consumption and reduced bone loss has not yet been strongly evidenced. There is some evidence that regular milk intake may reduce the risk of bone breakage, but this association is not scientifically sound and irrefutable.
Vitamin D helps prevent bone loss
When seeking to prevent osteoporosis, more effective than a high intake of dairy products is to maintain optimal levels of vitamin D. This nutrient and hormone stimulates the absorption and fixation of calcium in the bones, which reduces the risk of fracture, according to a study published in the journal Osteoporosis International .
To guarantee the correct levels of this vitamin, frequent exposure to sunlight is essential. In this way, the endogenous production of the nutrient is stimulated, thereby reducing the risk of developing diseases in the medium and long term.
Vitamin D can also be provided through diet. However, it is found in a small amount in food. Those that present acceptable levels of it are oily fish, eggs and enriched dairy. Some mushrooms can even have it.
Exercise to prevent osteoporosis
Outside of diet, strength training is an effective way to increase muscle mass and bone density. Playing sports regularly reduces the risk of fractures in the medium and long term, becoming a protective factor against osteoporosis.
For this reason, the combination of diet and exercise is a good way to avoid the development of this syndrome in menopausal women. However, these series of habits have to develop during a good part of life, not only once the pathology has begun.
Dairy is not the best solution against bone loss
Dairy products provide beneficial nutrients for the body. Many of them contain probiotics, responsible for improving intestinal health. However, when it comes to bone loss, this class of products does not provide a great advantage over other alternatives.
Yes, the contribution of vitamin D can be helpful. This nutrient increases the absorption and fixation of calcium in the bones, reducing the risk of osteoporosis.
It is a vitamin deficient among the population, due to the low levels of sun exposure. Therefore, it is recommended to optimize the diet, so that those foods that contain vitamin D are more present. In some cases, supplementation is even necessary.
On the other hand, strength physical exercise is postulated as a protective method against bone loss. Regular sport reduces the risk of bone breakage in women who have already gone through menopause. A combination of diet and exercise would be the ideal plan.
