Promoting Lifelong Bone Health: Limiting Bone Loss

A normal part of the bone–recycling process is the breakdown and release of calcium and other minerals into the bloodstream. These minerals are filtered through the kidneys and lost through the urine. Minimizing this loss is a smart strategy for protecting bones. 

How to limit bone loss:

Limit salty foods. Researchers have known for a long time that higher salt (sodium) intake leaches calcium from the bones.¹¹ Lowering salt intake reduces bone breakdown and calcium loss. Try replacing salty snack foods and canned goods with added sodium with low–salt versions, and reduce or eliminate salt use when cooking and dining. It takes about a week for your palate to adjust. Then you will be surprised at how delicious food is without the added sodium.

Avoid animal protein. Animal products—meat, fish, eggs, and cheese among others—make the blood more acidic. The body responds by pulling calcium and other minerals out of bones to neutralize the acid and sending it out in the urine. Building your diet from fruits, vegetables, grains, and legumes is a good way to reduce this excess calcium loss and protect bones.

In 1992, researchers from Yale University studying animal protein intake and hip fracture rates in 16 countries around the world found that those with the highest meat, fish, egg, and dairy product consumption had the most fractures.¹² They speculated that protein from animal products might stimulate bone breakdown and encourage calcium loss from the body. Since then, other researchers have confirmed this observation.^13,14

Avoid smoking. Smokers excrete more calcium than non–smokers. A study of identical twins showed that if one twin was a long–time smoker and the other was not, the smoker had a 40 percent higher risk of a bone fracture.¹⁵

Limit caffeine intake. The caffeine in sodas, coffee, and other beverages and foods slightly increases the loss of calcium from the body.¹⁶ Make water your beverage of choice.