Dairy intake is not directly related to a reduced risk of bone fracture, however vitamin D does have a protective capacity in this regard.
Dairy has been associated with preventing bone loss for decades. However, this statement has been disputed at present.
Despite the fact that these foods are rich in calcium, other factors such as physical exercise or vitamin D levels are more decisive when it comes to fighting osteroporosis. This disease is characterized by being frequent in women who have already passed menopause.
Osteoporosis is irreversible and it is crucial to ensure its prevention . Once the bone begins to demineralize, it does not regain lost calcium. For this reason it is important to load the deposits of this mineral early.
Dairy is not the best source of calcium
Contrary to widespread belief, there are foods that provide more calcium than dairy. Some examples are green leafy vegetables. However, it is necessary to be careful with this type of products since, if they contain high amounts of phytates or fiber, the bioavailability of the mineral could be reduced.
Be that as it may, and according to an article published in the journal Nutrition Research Reviews , the association between high consumption of dairy products and reduced bone loss has not been strongly evidenced yet. There are some indications that regular milk intake may reduce the risk of bone breakage, but this association is not scientifically sound and irrefutable.
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Vitamin D helps prevent bone loss
When looking for a prevention of osteoporosis, it is more effective than a high dairy intake to maintain optimal levels of vitamin D. This nutrient and hormone stimulates the absorption and fixation of calcium in the bones, which reduces the risk of fracture, according to a study published in the journal Osteoporosis International .
To ensure the correct levels of this vitamin , frequent exposure to sunlight is essential. In this way, the endogenous production of the nutrient is stimulated, thereby reducing the risk of developing diseases in the medium and long term.
Vitamin D can also be provided through diet. However, in food it is found in a reduced amount. Those with acceptable levels of it are blue fish , eggs and fortified dairy. Some mushrooms may even have it.
Exercise to prevent osteoporosis
Outside of diet, strength physical exercise is an effective way to increase muscle mass and bone density. Practicing sport regularly reduces the risk of fractures in the medium and long term, becoming a protective factor against osteoporosis.
For this reason, the combination of diet and exercise is a good way to prevent the development of this syndrome in menopausal women. However, this series of habits must be developed during a good part of life, not only once the pathology has begun.
Dairy is not the best solution against bone loss
Dairy products provide beneficial nutrients for the body . Many of them contain probiotics, responsible for improving intestinal health. However, as regards bone loss, this class of products does not provide a great advantage over other alternatives.
The contribution of vitamin D can be helpful. This nutrient increases the absorption and fixation of calcium in the bones, reducing the risk of osteoporosis.
It is a deficit vitamin among the population, due to the low levels of sun exposure. That is why it is recommended to optimize the diet, so that those foods that contain vitamin D are more present. In some cases, supplementation is even necessary.
On the other hand, physical exercise of strength is postulated as a protective method against bone loss. Regular sport reduces the risk of broken bones in women who have already passed menopause. A combination of diet and exercise would be the ideal plan.
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