Dairy Products Do Not Help Prevent Bone Loss, According To Studies

Dairy intake is not directly related to reduced risk of bone fracture. However, vitamin D has a protective capacity in this regard.
Dairy products do not help prevent bone loss, according to studies

Dairy products have been associated with preventing bone loss for decades. However, recent studies have challenged this claim.

While these foods are high in calcium, other factors such as exercise and vitamin D levels are more critical when it comes to fighting osteoporosis. This disease is characterized by being common in women who have already gone through menopause.

Osteoporosis is irreversible and it is essential to ensure its prevention. Once bone starts to demineralize, it doesn’t recover lost calcium again. For this reason, it is important to load deposits of this mineral early.

Dairy products are not the best source of calcium

Unlike more general beliefs, there are foods that provide more calcium than dairy products. Some examples include green vegetables. However, it is necessary to be careful with this type of product, because when they contain high amounts of phytates or fibers, the bioavailability of the mineral can be reduced.

In any case, according to an article published in the journal Nutrition Research  Reviews,  the association between a high consumption of dairy products and a reduction in bone loss has not yet been strongly evidenced. There is some evidence that regular milk intake may reduce the risk of bone breakage, but this association is not scientifically sound and irrefutable.

osteoporosis
Osteoporosis is a lack of calcium density in the bone, and is a common problem in menopause.

Vitamin D Helps Prevent Bone Loss

Maintaining optimal vitamin D levels is more important to preventing osteoporosis than a high intake of dairy products. This nutrient and hormone stimulates the absorption and fixation of calcium in bones, which decreases the risk of fracture, according to a study published in the journal  Osteoporosis International.

Frequent exposure to sunlight is essential to ensure the correct levels of this vitamin. In this way, the endogenous production of the nutrient is stimulated, thus reducing the risk of developing diseases in the medium and long term.

Vitamin D can also be provided through the diet. However, it is found in a small amount in foods. Those with acceptable levels are oily fish, eggs and fortified dairy products. Some mushrooms can also contain it.

Exercises to prevent osteoporosis

In addition to diet, exercise is an effective way to increase muscle mass and bone density. Regular practice reduces the risk of fractures in the medium and long term, becoming a protective factor against osteoporosis.

Therefore,  the combination of diet and exercise is a good way to prevent the development of this disease  in menopausal women. However, this series of habits has to develop for a good part of life, not just once the pathology has started.

exercise outdoors
Exercise and exposure to sunlight are effective habits for preventing osteoporosis.

Dairy products are 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, when it comes to bone loss, this type of product does not offer a great advantage over other alternatives.

Vitamin D intake can help. This nutrient increases the absorption and fixation of calcium in bones, reducing the risk of osteoporosis.

Much of the population has a deficit of this vitamin due to low levels of sun exposure. Therefore, it is recommended to optimize the diet, so that foods containing vitamin D are more present. In some cases, supplementation is necessary.

On the other hand, strength exercise is recommended as a protective method against bone loss. Regular practice reduces the risk of broken bones  in women who have already gone through menopause. A combination of diet and exercise would be the ideal plan.

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