Good Bone Diet

Osteoporosis is not an inevitable process of ageing but a culmination of several diet and lifestyle imbalances earlier in life. According to surveys, soft drinks and other sweetened beverages have largely substituted milk intake contributing to inadequate calcium intake by children and teenagers. The estimated amounts of calcium fall to as low as half the daily needs. This means that children do not consume enough calcium to allow for maximum mineralisation of bones through their teens, sowing seeds for future osteoporosis.  

Calcium deficiencies are also common in chronic dieters, smokers, post-menopausal women or those who have undergone hysterectomy, alcoholics, anorexics or bulimics. This puts them at a higher risk of developing osteoporosis.  

Calcium levels in the body are also sensitive to certain other factors. Excessive intake of certain nutrients like protein, vitamin A and sodium inhibit calcium absorption. Other constituents of food like fibre, oxalates (spinach, rhubarb, almonds, chocolates), phytates (found in wheat bran) and alcohol also limit absorption of calcium. Many common medicines including antacids, steroids, diuretics interfere with calcium metabolism.

Besides preventing osteoporosis, calcium is needed for maintaining blood pressure, clotting blood, transmission of nerve impulses and heart rhythm, and immunity. It may also help in reducing pre-menstrual symptoms. High calcium intake seems to reduce the risk of colon cancer. More recently, calcium has also been found to be useful in weight loss.

Food is the best source of calcium but calcium supplements and calcium-fortified foods can fill the gap, ensuring that the daily calcium requirement is met. The amount needed from a supplement depends on how much calcium is consumed from food sources. Most calcium supplements are effective and calcium carbonate is least expensive. It is generally believed that calcium citrate/lactate/gluconate may be more easily absorbed than calcium carbonate. Read labels regarding safety, potency and purity of the supplements. Avoid natural sources that may contain heavy metals such as lead, mercury or cadmium (bone meal, dolomite, oyster shell). Also, avoid consuming iron supplements with calcium, as it interferes with iron absorption.  Any medication to be taken on an empty stomach should not be taken with calcium supplements.

Once osteoporosis has set in calcium supplementation cannot increase bone density and instead helps reduce further bone loss. Supplements must be consumed under professional supervision, as excessive calcium intake (more than 2500 mg/day) may cause constipation, intestinal bloating, flatulence and kidney stones. For optimal utilisation of calcium, it is important to take adequate levels of nutrients including vitamin D, phosphorus, zinc, manganese, magnesium, and boron, together with exercise.
The writer is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: “To be healthy should be the ultimate goal for all.”