Fit Fare

All too often we are blind-sided by the media, led to believe that one food, one product, one vitamin or mineral is the answer to our very health and existence. In reality, our bodies are quite complex, requiring a healthy lifestyle and various nutrients to operate optimally. Yes, it is true that people who are milk allergic, lactose intolerant, vegan, or otherwise dairy averse, can pursue strong bones without reaching for that quart of milk.

Since strong bones are a priority for people of all ages, starting with the habits of young children, here are some bone-healthy bites to keep in mind:

Exercise – Use it or lose it is the name of the game. Our bones need impact to constantly rebuild. Weight bearing exercises are a top priority for building and maintaining strong bones.

Practice Dietary Balance – Calcium is very important, after all, when combined with phosphorous it composes approximately 80% to 90% of the mineral content of our bones. Yet, the real challenge comes not so much in getting enough calcium, but actually keeping that calcium in our bones. Magnesium, fluoride, iron, zinc, copper, sodium, vitamin K, and antioxidant vitamins (such as vitamins C and E) each play a vital role in calcium absorption and retention. A diet rich in fruits, vegetables, nuts, grains, and beans should provide an adequate array of these essential vitamins and minerals. If calcium is still a concern, check out this milk-free calcium chart for ideas beyond dairy, or if you prefer, there is information on selecting calcium supplements.

Absorb Some Vitamin D – Vitamin D is crucial for your body’s use of calcium, yet aside from mushrooms, fortified foods, and a small handful of other sources, it can be difficult to obtain enough in our diets. Luckily, our best source of Vitamin D is right above our heads; approximately 15 minutes of sunlight on the skin per day is typically enough to meet Vitamin D needs. If you obtain little to no sun exposure, consider a multi-vitamin that contains Vitamin D.

Eat More Fruit – Yes, fruit. It would be interesting to see superstars trade in their milk mustaches for pitchers of freshly squeezed orange juice, wouldn’t it? This could be a future reality, as a 2006 study out of Texas A&M University cited citrus as a potential key to osteoporosis prevention. In a controlled study, they fed an abundance of orange and grapefruit juice to a group of lab rats. The results showed a surprising improvement in bone density. The researchers believe this success was due to the high concentration of antioxidants in the juice, but more research is on the way.

Have a Handful of “Dried Plums” – A study out of Oklahoma State University indicated that post-menopausal women who consume moderate quantities of prunes (just 12 per day) have increased rates of markers of bone formation. (In other words, they are showing signs of new bone growth, which is a good thing.) If the beneficial results continue, dried plums may have the potential to produce clinically significant increases in bone mass. Furthers studies are currently underway at the Florida State University College of Human Sciences. While these studies have focused on the primary risk group for osteoporosis, it seems the opposite sex need not feel left out of the prune frenzy. Scientists at the University of Oklahoma believe dried plums may also help prevent skeletal deterioration in men.

Keep Vices to a Minimum – Alcohol, caffeine, salt and smoking have all been linked to some bone weakening:

• Alcohol is believed to weaken your bones by reducing the body’s ability to build new bone and replace normal losses. Of course, water is best, but if you must indulge, doctors suggest no more than 1 or 2 servings of beer, wine, or liquor per day.
• Several studies have shown a strong link between high caffeine intake and accelerated bone loss. If you need that jolt, try to keep it to one or two cups a day of caffeinated beverages.
• While some sodium is typically required, removing that little saltshaker from the table may be a wise move. By keeping sodium intake to between one and two grams per day, you will retain more calcium. Sodium hides in processed foods, so stick to whole and natural foods whenever possible.
• Just in case you need one more reason to quit the habit, there is a strong link between smoking and a higher risk of fracture and calcium loss.

Understand Your Medical History - Steroid medications, such as prednisone, and hormone imbalances have been indicated as potential causes of bone loss and fractures. If this may be a concern for you, consult your doctor.

To incorporate some of the above ideas into your diet, try one of these easy beverages ideas from my collection of dairy-free and vegan recipes:

Strawberry-Orange Smoothie

1 cup chopped fresh or frozen strawberries
1 cup orange juice (not from concentrate)
1 medium banana
10 cubes ice (optional)
Directions:

In a blender, combine strawberries, orange juice, banana, and ice cubes. Blend until smooth. Pour into glasses and serve.

Rich Chocolate Smoothie

1/4 cup pitted prunes (4 or 5 medium prunes)
1 ripe banana (sliced and frozen for a cool delight)
1 cup chocolate rice, almond, or soymilk (calcium and vitamin D fortified if you wish)

Blend all ingredients until smooth. If desired, add ice while blending to create a thicker, shake-like beverage.

Photo credit: Scott Bauer, USDA