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December 2009
Protect Your Bones: Balancing Acids in Your Body
Bone health is essential in minimizing the risks of osteoporosis and fractures related to this disease, especially as we age. Diet and lifestyle play a role in bone health. We know that calcium and vitamin D are key nutrients linked to bone health. Researchers from Tufts University have found a potential link between bone health and the acid/base balance of our diet. Let’s take a closer look...
Acid/Base Balance
As we age, acid tends to build up in the body, due to the inability to excrete acid. The body wants to keep the acid/base levels balanced. Bone will be broken down to release minerals (calcium and phosphate) along with alkaline salts to bring the body back into balance. This causes loss of calcium, weakening of bones and increases in fracture risk.
Diet Connection
Foods we eat have an impact on the acid/base balance in the body. When food is broken down and metabolized, the by-product of metabolized food may create acid or base. Cereal grains and foods rich in protein can cause an excess of acid compound to the body, whereas fruits and vegetables will add an alkaline compound. When it comes to bone health, the alkaline compounds are desirable since they reduce the breakdown of bone and the loss of calcium.
Keep Your Bones Strong–At any age food choices and lifestyle can slow the natural process of bone loss. By consuming plenty of produce each day, you can help maintain acid/base balance for better bone health. Aim for at least 5 servings of produce each day. If you are trying to lose weight or are a diabetic, focus on vegetables rather than fruit. This adds another piece to the puzzle to keep bones strong. Calcium and vitamin D are still essential, in addition to the following:
- Maintain a healthy weight.
- Keep as active as possible.
- Try to include weight-bearing activities such as dancing, walking.
- Moderate consumption of caffeinated beverages and alcohol (women 1 beverage per day and men 2 or less).
- If you are on medication, check with your pharmacist in regards to alcohol intake.
- Check with you health care professional if you need a dietary supplement along with a bone density scan.
- If you smoke, stop.
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