Nutrition for Bone Health

Calcium
When you think bone health, what is the first nutrient you think of? I’m going to go out on a limb and guess that you said Calcium! Yep, calcium is crucial for bone health. It is the key component of hydroxyapatite, which makes of the mineral matrix that keeps you teeth and bones sturdy and strong. Our bones are also constantly breaking down and building up – and in order to properly build, they need adequate amounts of calcium. This “adequate amount” ranges from 1,000mg- 1,300mg per day depending on age and gender and mainly comes from dairy products, almonds, leafy greens, tofu, beans, lentils, and some fish fish.

Vitamin D
Now, while calcium is the key component in bone, it pretty much is no good without its partner in crime, vitamin D. Vitamin D is needed for calcium absorption, so no matter how much calcium you eat (or drink), your body isn’t absorbing much of it if you lack vitamin D. Vitamin also helps in that bone remodeling (breakdown and building) process I mentioned.

Vitamin D has become a pretty hot nutrition topic recently. In fact, vitamin D deficiency is on the verge of becoming a global public health issue. Why? Well, if you are reading this post right now, you are likely sitting inside staring at a computer or phone screen as opposed to soaking up the sun’s UV rays. Our primary source of vitamin D comes from the sun so the decreased time spend outdoors and the increased use of sunscreen that have been seen around the globe are causing vitamin D deficiency rates shoot through the roof!

There are a few food sources of vitamin D, including fortified dairy products, some fatty fish, and mushrooms, but these can’t really provide enough to meet our need of 600-800 IU per day (and most people need up to 2,000 IU per day if they are deficient).

Exercise
The final key player in bone health isn’t a nutrient; it is exercise!- specifically weight-baring exercise. Simply carrying the weight of your skeleton in activities like walking, running, jumping, and stair climbing all help in that formation of strong bones. Not to mention, exercise improves strength and balance, which can help decrease risk of falls and broken bones.

Other Nutrients
In addition to these top three, researches have also found that low vitamin C and vitamin K levels also put people at risk of poor bone mineralization. On the other hand, people who had diets high in fruits and vegetables were found to have stronger bones… just one of the millions of reasons to eat more fruits and veggies!

Controversy
A few studies have found that high calcium intake, greater than the recommended daily intake doesn’t provide any additional benefit when it comes to bone mineral density. There have also been associations between high calcium intake (especially from supplements) and heart disease risk. Moral of the story- more calcium isn’t always better.

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“Should I be eating dairy?”

 

When people find out I am studying nutrition the questions immediately start pouring out, and the topic of dairy is one of the most popular. There is tons of research on both sides, so I’ll try to sum it up for you.

Evolution and Intolerance

The number 1 argument against dairy is that it isn’t “evolutionary” for humans to consume the milk made from other animals. While it is true that humans are the only species to do this, people have been consuming animal dairy products for hundreds of years, and some research shows that our genes have changed and adapted to accommodate the dairy products we consume.

While some genes may have changed, over 75% of the world’s population is still intolerant to the natural sugars in dairy (also known as lactose intolerance). This is likely due to reduction of lactase production (the enzyme used to digests those sugars) that naturally occurs as we age. Why does it decrease with age? Probably because in distant human history, people didn’t have much dairy in their diet after they stopped breast-feeding.

Calcium and Bones

Because dairy is the optimal food for growing animals, it is packed with beneficial nutrients like calcium, vitamin D, protein, phosphorus, and some B vitamins. Dairy products often get the spotlight for calcium content and bone health – which they should since it can be extremely difficult to meet our daily calcium needs from food without dairy. Several studies have shown that people who consume dairy have improved bone mineral density, and have lower risk of osteoporosis and bone fractures. But, other studies have shown that people who are lactose intolerant often have higher bone mineral density and lower risk of osteoporosis. Confusing, right?

More and more research is showing that we should really be focusing on vitamin D when it comes to bone health, but I’ll save that post for another day.

Healthy Fat

While the research on bone health is still “up in the air”, it is pretty well proven that dairy can provide a lot of healthy fats that can decrease heart disease and stroke risk. But there is a disclaimer that comes with this one. The nutrient composition of dairy can differ depending on what the dairy producing animals eat. We only see these healthy fats when dairy comes from animals that were grass fed or pasture raised. And don’t forget, you only get these healthy fats if you buy dairy products with fat in them – low fat and skim won’t have them.

Hormones and IGF-1

Finally, the infamous hormones that people are concerned about. Dairy has been shown to increase a hormone called insulin-like growth factor (IGF-1). IGF-1 is responsible for cell growth – which can be a good thing and a bad thing. It is great for healing damaged tissues and building muscle, but it also means it might help the growth of cancerous cells (that’s why so many people say that dairy causes cancer). While there are few and inconclusive studies showing dairy may increase prostate cancer risk, there are several studies showing dairy can decrease colorectal cancer risk.

In addition to cancer, IGF-1 is also the suspected hormonal link between dairy and acne, headaches, low energy, inhibited weight loss, and many more.

Conclusions

So back to the original question “Should I be eating dairy?”

Do you have digestive symptoms (like abdominal pain, flatulence, and diarrhea) after eating dairy? If you do, avoid it. You can try lactose-free dairy products be those can also cause trouble sometimes.

Do you have any symptoms of hormone imbalances (like acne, headaches, low energy, inhibited weight loss, or mood swings)? If you do, try eliminating dairy and see how you respond. Maybe it will help, maybe not, but it is worth a try.

Other than that, it is really personal preference. While there are some potential health risks, the evidence isn’t conclusive and none of the studies were gold-standard clinical trials. If you aren’t sure, maybe you try to eliminate it for a week or two to see if you feel any different and then make your decision. Remember, everyone is different so just because your neighbor won’t touch a piece of cheese doesn’t mean you shouldn’t have any either.

However, nutritionally, if you choose not to eat dairy, I would suggest a daily calcium + vitamin D supplement, especially if you are under the age of 30.

Airport Snacking

Last Friday I packed my backpack and hopped on a plane to New Jersey to spend the weekend at a family gathering. My parents and brother were flying home 4 hours before my flight back to school so as I had a good chuck of time to wander the Newark airport. As I explored the terminal, I realized that an airport is pretty much one long hallway trying to give you a heart attack. No matter what airport you are at, or which terminal you are in, you probably won’t get to your gate before passing a McDonalds,Cinnabon, Burger King, or Auntie Anne’s Pretzels, (or all of the above!). It can be hard to avoid these cheap, unhealthy restaurants when so many hours are spent at airports just sitting around and waiting.

With all the hype of healthy eating recently, it is getting easier and easier to find healthy foods in the airport, but I personally like to pack my own snacks. Here are some of my flying favorites:

  1. Apples: I am kind of an apple-aholic so I usually have an apple with me wherever I go. Apples are easy to throw in your bag last minute and don’t require any utensils to eat.
  1. Red Peppers: Having sliced red peppers on hand is a great way to pack in some vitamin C while you are traveling. Planes are covered in germs so getting the extra immune boost will help prevent you from getting sick. Why red peppers? They actually have almost 3x the amount of vitamin C you would find in an orange!
  1. Yogurt: Yogurt is a good source of protein, which can keep you energized during those long hours in the air. Watch out though; I once got my yogurt confiscated at security because TSA said it was a liquid! Now I try to bring a small enough cup that it fits in my quart size liquids bag.
  1. Water: High altitudes can lead to dehydration so it is critical to drink lots of water while traveling. I hate using tiny airplane bathrooms so I try to drink lots of water before and after I land. And, of course, my water usually has a wedge of lemon in it for an extra vitamin C boost!

Did your flight get delayed and you need some more substantial food? Burger King has a grilled chicken sandwich, and most fast food places also have grilled chicken salads for a healthier option.

Also, don’t forget to stay active on travel days. Instead of sitting at your gate waiting to board, go for a walk through their airport. You are going to be sitting for the next several hours on the plane so you might as well keep yourself moving while you can!