No Bones About It: An Osteoporosis Post

We’ve all been there before, stagnant at the dinner table with moms voice in the background saying, “You can’t leave until you drink your milk and eat your veggies.” Well, turns out, you should have listened to your mother.

The latest research findings reveal that we have a relatively short window of opportunity to maximize our bone mineral acquisition (or bone density). Once we reach our mid-twenties bone density slowly decreases while bone mass continues to increase. Just to clear up some confusion, bone density occurs early in life until about our mid-twenties and it’s the composition of our bones. Bone mass is more about maintaining the strength and quality of our bone density after our mid-twenties. If you’re reading this and you are thirty or older, your body has most likely transitioned from maximizing bone density to maintaining strong bones.

I am just as guilty as the rest of us. When I was younger I was always playing a sport and busy being a teenager. Consuming adequate calcium and vitamin D daily wasn’t even on my mind.  Only 42% of teenage boys and 13% of teenage girls get the recommended daily intake of calcium per day.  However, there is some good news! While your window of opportunity may have expired to increase bone density, there are several things you can do to maintain strong bones.

Tips to strong bones:

·         Continue to consistently consume calcium and vitamin D daily.

·         Take it easy on the coffee or caffeine. Trust me, it pains me to recommend cutting back on coffee.  I am a coffee lover but excessive amounts of caffeine can increase urinary calcium losses.  However, if you consume adequate amounts of calcium through your diet, it shouldn’t be of concern.

·         Pick up those weights! Consuming calcium without exercising won’t result in maximizing bone mass, just as eating large quantities of protein won’t result in strong muscles.

·         Just as mom once said, drink your milk and eat your veggies. 

o   Sources of calcium: leafy greens such as kale, milk, yogurt, sardines, salmon, dry milk powder, and some fortified foods.

o   Dietary vitamin D typically has a more exclusive list including salmon, tuna, eggs, fortified dairy, and shiitake mushrooms.

·         Chill out on the added sodium (table salt). If you consistently eat out at restaurants or add salt to your food I’m talking to you. Sodium is important in your body but excessive amounts can not only lead to hypertension as age increases but also can increase urinary calcium excretion.

Gradually incorporate these tips into your lifestyle for long-lasting and sustainable lifestyle changes.  It’s never too late to maintain your bone density!

Sources:  Food and Nutrition Magazine – May/June 2016 Issue

SCAN  Allison Bokenkotter is a new RD in Cincinnati, Ohio.  You can find her on LinkedIn: Allison Bokenkotter.  

How Unsaturated Fats Help with Inflammation and Weight Control

Butter, bacon, whole milk or full-fat dairy have been all the rage the last 1-2 years.  Food trends have included the popularity of the Paleo diet and Bulletproof coffee.  Both of these trends coincide with research about the role of fat in our diets.  Fat plays several roles.  It adds flavor and satiety to meals.  It’s important in hormone regulation.  It also adds Calories. 

Let’s talk about both, with a bit of chemistry and a bit of nutrition included.

ScienceDaily defines unsaturated fat as: “…a fat or fatty acid in which there is one or more double bond in the fatty acid chain.”  In layman’s terms, it’s liquid at room temperature (with the exception of the avocado).  Sources include: avocados, nuts, soy, canola and olive oils.  Saturated fat is another type of fat that consists of single bonds and is notably solid at room temperature.  Saturated fat can be found in animal products (dairy, meat, eggs, butter and coconuts). 

In Frontiers, research shows: “A diet high in saturated fat can make your brain struggle to control what you eat, says a new study. Consuming fish oil instead of lard can make a significant difference, the study shows” (Science Daily, 2016).  In regards to inflammation, the American Journal of Clinical Nutritionhad a recent article in July of “more than 5,000 people, investigators have found that greater intake of nuts was associated with lower levels of biomarkers of inflammation, a finding that may help explain the health benefits of nuts” (American Journal of Clinical Nutrition, 2016).

The important part to focus on is the overall diet and to consider swapping out a few servings of saturated fat for unsaturated fat as needed.  It probably won’t hurt to throw in a few servings of nuts on a weekly basis if you’re concerned about inflammation.

References:

Brigham and Women's Hospital. "Frequent nut consumption associated with less inflammation: Five or more servings of nuts per week or substituting nuts for animal proteins tied to a healthy profile of inflammatory biomarkers.." ScienceDaily. ScienceDaily, 29 July 2016. <www.sciencedaily.com/releases/2016/07/160729110930.htm>.

Frontiers. "Fish oil vs. lard: Why some fat can help or hinder your diet." ScienceDaily. ScienceDaily, 29 July 2016. <www.sciencedaily.com/releases/2016/07/160729132910.htm>.

Gina Volsko MS, RDN, LD is an Ohio based dietitian, health data nerd and weightlifting convert.  You can follow her on Instagram @weightlifting_wife.