What can be done to reduce the risk of osteoporosis?

Here are some important dietary considerations for preventing osteoporosis:Soft drinks containing phosphates (phosphoric acid) and sugar are strongly linked to osteoporosis and low bone density because they lead to lower calcium levels and higher phosphate levels in the blood. When phosphate levels are high and calcium levels are low, calcium is pulled out of the bones. The phosphate content of soft drinks, such as Coca-Cola and Pepsi, is very high, and they contain virtually no calcium.

Refined sugar also increases the loss of calcium from bone. Regular consumption of refined sugar increases loss of calcium from the blood through the urine. Calcium is then pulled from the bones to maintain blood calcium levels, as foods containing refined sugar generally do not contain calcium.

A diet high in salt or low in potassium also causes removal of calcium from bones and increases loss of calcium in the urine. Therefore, avoid salt and eat more high-potassium foods, which include most fruits and vegetables. Adequate but not excessive protein is required for healthy bone.

Making a protein smoothie with 25 to 30 grams (g) of whey or soy protein powder is a great way to boost protein levels. Soy foods, such as tofu, soy milk, roasted soybeans and soy protein powders, may be beneficial in preventing osteoporosis. In several double-blind studies, taking 40 g of soy protein powder containing 90 milligrams (mg) of isoflavones increased bone mineral density of the spine and hips in postmenopausal women.

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