Hip/Spine Fractures
Does diet play a role?
YES indeed diet plays a role in Hip fractures in women, and probably other fractures too.
What diet reduces fracture risk?
What diet increases fracture risk?
Let’s refer to a study looking at diet and fracture risk.
The study compared Vegetarians to Pescatarians to Meat eaters.
Previous studies have found lower dietary intakes of protein, calcium, Vitamin D, and Vitamin B12 in vegetarians. However more of these nutrients have protective associations with hip fracture risk, so in this case more of these dietary nutrients is better than less.
Interesting was that the amount of dietary Calcium was similar among the 3 different groups. So it wasn’t calcium intake that was the problem. I know all we hear about in the media and traditional healthscare system is calcium, calcium, calcium, but in reality dietary and or supplemental calcium is not much of a factor in preventing bone fractures. So taking supplemental Calcium rarely improves bone mass and could throw things off balance and cause other health issues.
So what could it be?
Meat eaters tend to get more dietary protein, Vitamin D and B12 so if they absorb it well, that is a plus for their bones.
The above is my food porn pic for today.
Vegetarians tended to have lower BMI’s (Body Mass Index) which could be a big risk factor here. Generally though I don’t put too much stock in BMI as it is difficult to use when comparing different groups. In reality I usually refer to BMI as the BS index. But Vegetarians tend to be lighter, with less muscle, bone and fat mass, and lower BMI’s in general, unless they make up for it with vigorous exercise and ample supplementation
Think about this a moment.
If you have LESS bone mass to start, you probably have an INCREASED fracture risk as you age. If you have less savings in your bank account, you may run out of retirement $$ sooner….
Bone is made primarily of protein with minerals, and Vegetarians in general get less dietary protein.
Muscle mass and Bone mass tend to go together so people with lower BMI’s like many Vegetarians tend to also have lower muscle and BONE mass.
Soooo, if you have read this far, you have probably concluded that Vegetarian diets may INCREASE fracture risk in women when compared to non-vegetarians. However you can most likely decrease this risk if you are a Vegetarian by increasing your dietary intake of protein as well as increasing your muscle building, which as mentioned earlier, is usually also associated with stronger denser bones.
Also, do not wait til after Menopause to make these changes for a few reasons.
Female hormones prior to menopause help increase bone and muscle mass. The more bone you start with before Menopause the lower the risk of fracture after menopause. In simpler words, go into Menopause with a stronger denser bone foundation so even if you start losing some bone as you age, you started with more to begin with. The retirement savings analogy again….
As we age we do not appear to absorb our nutrients thru our Gut as well so it could be more difficult to get enough protein and other nutrients into our bones, even if we do everything else well.
If you want to reduce your risk of bone fractures after Menopause, do NOT be underweight going in to Menopause.
Increases in body mass reduce fracture risk.
Think about it for a second.
Who breaks bones more? Older thin people or older overweight people?
Who appears more frail? Overweight people or Underweight people?
So my best advice from everything above.
Start young and get plenty of dietary protein, do resistance and muscle building exercises so you have a stronger foundation when you are older.
Animal/Fish protein is better absorbed and utilized than plant protein, so try and get your protein from the better sources.
Not a topic for today but don’t rely on Big Pharma to provide a miracle pharmaceutical to prevent an Osteoporotic bone fracture. If you look deeply at their studies and data, you will find they barely decrease fracture risk if at all.
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Don’t forget our friend vitamin K2(helps calcium metabolism(recalcification). Grassfed fermented dairy like cheese and yoghurt are an excellent source. If you do supplement D3, look for a supplement that also has K2. Also, don’t forget magnesium which is also vital for bone health. Walk, and walk barefoot and/or with minimalist shoes as much as possible.
The bisphosphonates can be dangerous and counter productive. I believe there is research that demonstrates increased fractures from menopausal woman who are on these drugs.