Research Tips
January 26, 2009To reduce the bone loss generally seen during weight loss, consume a diet high in protein, milk products, and calcium.
J Nutr. 2008 Jun;138(6):1096-100
February 3, 2009
Strong bones require both adequate dietary calcium and protein. Milk products and calcium fortified soymilk are good sources of both nutrients.
J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.
February 11, 2009
Research shows that moderate to high protein intake has positive effects on bone health. Along with calcium, vitamins D and K, it is important to consume reasonable amounts of high protein foods.
Annu Rev Nutr. 2008;28:131-55
February 17, 2009
Frequent “heartburn” is medically known as Gastroesophageal Reflux Disease or GERD for short. Because frequent use of common GERD medications may lead to increased bone loss over time, it is important to consume a diet rich in calcium.
Nutr Rev. 2008 Feb;66(2):103-8.
April 1, 2009
Calcium is a key nutrient for bone health, but it is not the only important nutrient for bones. Adequate protein along with magnesium and vitamins D and K may be equally important for maintaining strong bones.
J Nutr. 2007 Nov;137(11 Suppl):2507S-2512S.
April 17, 2009
During pregnancy, the developing fetus requires about 30,000 milligrams of calcium for its skeleton. Much of this calcium is drawn from the mother’s bones. Consuming adequate amounts of high calcium foods before and during pregnancy can help to maintain bone quality.
J Mammary Gland Biol Neoplasia. 2005 Apr;10(2):105-18.
May 6, 2009
Studies of a French drug called strontium ranelate have shown that it treats osteoporosis as effectively as other common drugs used to boost bone density. In the U.S., this drug is not available, but dietary supplements are sold that contain strontium.
J Endocrinol Invest. 2005;28(8 Suppl):50-7.
May 18, 2009
A woman's bones are designed to handle the demands of pregnancy as long as her diet has an adequate supply of all nutrients - especially calcium.
Salud Publica Mex. 2009;51 Suppl 1:S100-7.
June 24, 2009
A large research study in China found that the women in rural counties with a dairy industry had significantly higher bone density associated with their greater consumption of milk products.
Am J Clin Nutr. 1993 Aug;58(2):219-27.
July 16, 2009
Omega-3 fatty acids can benefit joint health. Good food sources include fatty fish such as salmon, herring and sardines. Plant sources include flaxseed oil, walnuts and canola oil. Supplemental fish oils or algae oil also provide omega-3 fatty acids and generally show more benefit than plant-oil sources.
Am Fam Physician. 2004 Jul 1;70(1):133-40.
July 31, 2009
Nutrition is important in the prevention of osteoporosis. By eating a variety of foods you are more likely to consume the many vitamins and minerals needed for bone health.
Br J Nutr. 2009 Jun;101(11):1581-96.
August 7, 2009
A high-protein diet increases the loss of calcium in the urine. But a diet that is slightly low in protein decreases the absorption of calcium. Overall, consuming a diet slightly greater in protein than the current recommendation is best for bone health.
Nutr Metab (Lond). 2009 Mar 13;6:12.
August 17, 2009
It is a common misconception that protein from animal foods weakens bones. When the recommended intake of calcium is consumed, protein, including protein from animal foods, actually improves bone density. Milk is especially good because it is a high-quality protein source that also provides plenty of calcium.
J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.
August 24, 2009
Joint pain and inflammation in older people often occurs due to cartilage loss and damage from wear and tear. To help maintain joint health, consume adequate vitamin C and protein to support cartilage formation and drink plenty of fluids.
Crit Rev Food Sci Nutr. 2005;45(3):145-64.
September 23, 2009
Several nutrients influence bone health, including protein, magnesium, vitamins D and K, and, of course, calcium. These and other nutrients work together to maintain strong bones.
J Nutr. 2007 Nov;137(11 Suppl):2507S-2512S.
October 21, 2009
Research shows that maintaining bone-mineral density with age requires a diet that provides adequate protein as well as calcium.
Annu Rev Nutr. 2008;28:131-55.
October 24, 2009
Chronic joint pain is one of the most common medical complaints. Consuming enough omega-3 fatty acids helps to relieve some types of joint pains. Fish and algae oils show the most benefit. Some plant oils like flax, walnut, and canola also may help.
Am Fam Physician. 2004 Jul 1;70(1):133-40.
October 30, 2009
To prevent a resurgence of early 20th-century rickets in children, it is important to support bone health with adequate vitamin D. When substituting rice or soy milk for cow's milk, make sure that the products are fortified with vitamin D.
Pediatrics. 2001 Apr;107(4):E46.
November 2, 2009
The painful condition of osteoporosis is increasing as our population ages. Milk products are an easy way to meet bone calcium needs. If you don't consume milk products, make sure your food choices include other well absorbed sources of calcium.
Am J Clin Nutr. 1994 May;59(5 Suppl):1238S-1241S.
November 15, 2009
Besides adequate hydration, the omega-3 fatty acids EPA and DHA may help to decrease joint pain. Key sources of these include fatty fish such as salmon and sardines and supplements of fish or algae oils.
Am Fam Physician. 2004 Jul 1;70(1):133-40.
December 8, 2009
Strontium is a mineral that can benefit bone strength. However, foods are not a good source of this mineral. In Europe, the drug strontium ranelate is sold as an effective and well-tolerated osteoporosis treatment. Currently, in the U.S., strontium is only available in dietary supplements.
J Endocrinol Invest. 2005;28(8 Suppl):50-7.
January 17, 2010
Research shows that dietary protein has a positive influence on bone health, reduced hip fracture risk, and promotes post-fracture recovery. Of course it is important to remember everything in moderation.
Annu Rev Nutr. 2008;28:131-55.
January 27, 2010
To avoid the bone loss generally seen during weight loss, consume a diet high in protein, milk products, and calcium.
J Nutr. 2008 Jun;138(6):1096-100.
February 3, 2010
Adequate dietary protein is as essential as calcium and vitamin D for bone health and osteoporosis prevention. Too much protein, however, may compromise bone health. It is all about balance.
J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.
February 12, 2010
Research shows that protein from animal foods does not harm bone density unless the overall diet is low in calcium. When the recommended intake of calcium is met, protein, including animal protein, can actually improve bone density.
Annu Rev Nutr. 2008;28:131-55.
March 6, 2010
Preventing joint problems is easier than fixing them. Adequate daily intake many nutrients, including water and protein, helps to maintain good levels of synovial fluid in joints.
Hand Clin. 1987 Aug;3(3):325-36.
March 27, 2010
Calcium-fortified orange juice provides about the same amount of absorbable calcium as milk. For best results for bone health, choose fortified orange juice that also contains vitamin D.
Can Fam Physician. 2005 September 10; 51(9): 1205–1206.
April 5, 2010
Falling is always a concern for older individuals. Research on vitamin D supplementation showed a reduced risk of falling in women taking 700 IU of vitamin D per day over a three year period.
Arch Intern Med. 2006 Feb 27;166(4):424-30.
April 29, 2010
Preventing osteoporosis starts in adolescence and young adulthood. It is particularly important to have adequate calcium intake and physical activity to prevent bone fractures later in life.
J Am Coll Nutr. 1999 Oct;18(5 Suppl):406S-412S.
May 23, 2010
It is possible to choose vegetarian foods that meet calcium needs. However, including dairy products can make it easier to get enough calcium for bone health.
Am J Clin Nutr. 1999 Sep;70(3 Suppl):543S-548S.
June 13, 2010
Drugs that supply the mineral strontium are widely used in Europe for the prevention and treatment of osteoporosis. In the U.S. strontium is available only in the form of dietary supplements.
J Endocrinol Invest. 2005;28(8 Suppl):50-7.
June 17, 2010
Maintaining strong bones requires an adequate intake of many nutrients. In addition to meeting the need for nutrients like calcium and vitamin D, consuming adequate protein also benefits bones.
J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.
August 4, 2010
Although dietary protein tends to increase the loss of calcium in the urine, dietary protein also enhances the absorption of calcium. Overall, adequate protein benefits bone health.
Nutr Metab (Lond). 2009 Mar 13;6:12.
August 11, 2010
Inadequate intake of omega-3 fatty acids can aggravate arthritis. Consuming fish and algae oils can provide these food components and benefit overall joint health.
Am Fam Physician. 2004 Jul 1;70(1):133-40.
September 9, 2010
A woman's bones are designed to handle the demands of pregnancy as long as her diet has an adequate supply of all nutrients (especially calcium).
Endocrinology. 2010 Mar;151(3):886-95.