Authors: Karen Webb B.P.T, MCPA & Dr. Darien Lazowski, Ph.D., B.Sc.P.T.
Source: Body Basics for Bones
Lactose intolerance
Lactose is a natural sugar in all milk products and is normally digested easily in the body. People who have lactose intolerance cannot digest, or break down, this sugar properly and as a result, must often avoid milk or milk products. If you have lactose intolerance, consult your doctor or registered dietitian for calcium and milk alternatives. Many lactose intolerant people use tablets or drops, that when chewed after drinking/eating dairy products or added to regular milk, will help them digest lactose. These tablets and drops are available at most drugstores. Ready-to-use, lactose-reduced milk is also now available in most grocery stores. Calcium-fortified soy milk is also a good alternative. There are many different brands and flavours of soy milk now available and the quality and flavour has improved greatly over the past few years due to the increase in popularity of soy products.
Phosphorus
Phosphorus is another important mineral for bone and tissue growth and is found in almost all foods, especially meat, fish, poultry, dairy products, eggs, peas, beans and nuts. North American adults usually take in twice the recommended dietary allowance in their diets and as a result, phosphorus deficiency is rare.
Magnesium and other micronutrients
A healthy and nutritious diet is an important part of a healthy lifestyle. There is no existing evidence that supplementing the diet with essential fatty acids, fibre, magnesium, copper, zinc, iron, phosphorus, or manganese will have any beneficial effect on bone or osteoporosis. Consult a dietitian with any concerns you may have about your diet and meeting your nutritional needs.
Salt intake
Most of the salt in the North American diet is hidden as food additives such as monosodium glutamate. Eating large amounts of protein-rich foods, in combination with a low calcium intake can also lead to significant calcium loss. Salty foods also make your body lose calcium and as a result, most North Americans face this risk due to our high-salt diets. It is important to know that 2100 mg of sodium per day is more than adequate. Some simple ways to control your salt intake is to favor fresh foods, go easy on fast foods; convenience foods as well as anything canned or processed, and only add salt during cooking.
Monitor your caffeine and alcohol intake
People who ingest high amounts of caffeine from drinking a lot of coffee, tea or colas often lose more calcium than those who do not rely on caffeine. More than four cups of coffee per day or equivalent is associated with increased risk of hip fracture in both men and women. So try cutting down on, or eliminating, your caffeine intake by choosing to drink one of the many available decaffeinated coffees or teas instead. Heavy consumption of alcohol can also cause, or increase the risk of, osteoporosis even if you have no other risk factors.
This content is excerpted from Body Basics for Bones.
