Diet and Bone Health

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Bone is a living tissue that is constantly broken down and replaced. Osteoporosis occurs when the creation of new bone tissue no longer keeps pace with the removal of older bone tissue.

When this happens, bones become weak and brittle, making them highly susceptible to fracture from even mild stresses such as bending over or coughing.

Osteoporosis is a major public health concern affecting elderly populations, particularly post-menopausal Caucasian and Asian women.

Your risk of developing osteoporosis is affected by heritable factors beyond your control as well as non-heritable factors that you can control, most importantly nutrition and physical activity.

Recently, a study reviewed the most recent clinical studies to determine what impact, if any, dietary patterns had on bone health and the risk of developing osteoporosis.

For this review, published in the January 2017 issue of Advances in Nutrition, the authors analyzed the results of 49 large-scale clinical studies conducted in more than 20 countries around the world.

Although many clinical studies have been conducted that have established links between the intake of individual nutrients and individual foods on bone health and osteoporosis, the authors focused on studies of overall dietary patterns, believing that these studies provide more useful information for guiding public health policy and consumer choices.

According to the authors, “describing and quantifying diet through dietary patterns enables the study of the entire diet, rather than individual foods or nutrients; hence, assessing dietary patterns is the preferred approach to explain the association between overall diet and bone health.

Upon reviewing the current evidence, the authors found that dietary patterns stressing the intake of fruits, vegetables, whole grains, poultry, fish, nuts, legumes, and low-fat dairy products showed a beneficial impact on bone health.

In addition, dietary patterns associated with good bone health also limited the intake of soft drinks, fried foods, meat, processed foods, sweets, and refined grains.

These healthy dietary patterns, which include the Mediterranean diet, Healthy Eating Index, and Alternative Healthy Eating Index, led to a decreased risk of osteoporosis as well as bone fracture among the elderly.

The authors believe that their findings warrant further studies and clinical trials using standardized approaches and measurement techniques in order to more accurately evaluate the impact of dietary patterns on bone health and the risk of osteoporosis.

In conclusion, the authors believe “early integration of the bone-beneting dietary pattern into health promotion initiatives would improve bone mineral accrual and maintenance during early years and reduce the risk of osteoporosis and subsequent fractures later in life.”

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Black Friday Weekend Health & Fitness Tips: Recover From The Food Coma & Shop Healthfully

We found these great tips from the Beauty Bean and wanted to share. These are great for ANY marathon day of Holiday shopping!

By Liz DiAlto

This holiday weekend, cure your Thanksgiving hangover (whether it’s food induced, alcohol induced or a combo of the two!) with these bounce back tips:

Start out your day with a large, room temperature glass of water with lemon. Stick with room temperature so the body doesn’t have to expend extra energy to heat cold water to body temperature and add some lemon because, although it tastes acidic, once it interacts with the body it turns alkaline. (Without boring you with the exact science, the gist is that disease cannot live in a high alkaline-low acid body, so starting off your day by nudging your pH back in the alkaline direction is a smart move!)

Need a little detoxifying? Add a pinch of cayenne pepper to that water.

Eat a healthy, balanced breakfast. We recommend an egg white omelette with some green veggies in there, green juice, oatmeal with almonds or walnuts or an apple with almond or natural peanut butter.

Wear sneakers. We’re all about fashion and style, but this is the Olympics of shopping days and you need to get your priorities straight. To maximize your ability to bob and weave in and out of aisles, sale racks and precarious line situations and to minimize the aches, pains and blisters at the end of the day, sneakers are the pick.

Park as far away from the entrance as possible. Not only do you waste precious shopping minutes and risk unnecessary parking lot confrontations (we believe you, you signaled first!) by trying to find a great parking spot, but also you miss out on the opportunity to get in a bit more fitness (perfect for countering that extra helping of Thanksgiving pie!).

Don’t you dare stand still on that escalator, miss! And while you’re at it, take the stairs if that’s an option.  Since you’re probably not waking up early for a pre-shopping workout, (if you are: high five to you and we apologize for underestimating you!) be efficient and get fit while shopping (even more so when you’re carrying bags!).

Stay hydrated and beware of the food court. We know it would be asking a lot to suggest packing a healthy lunch, but you should definitely keep a bottle of water on hand.  If you find yourself in the food court, steer clear of fast foods, fried foods and super high sodium foods. We know, food court chinese food is so good, but the day for overindulging was yesterday, so make better choices today.

Healthy foods that travel well!

Squat over the toilet. Use good form, squeeze your glutes, abs in nice and tight and feel that burn (you think we’re kidding, but this may be your only chance at toning that booty today!)

Make the most out of your time in line. Again, this may be your only time for toning today so think about contracting your core muscles as if you were holding a plank (without holding your breath) for 30-60 seconds at a time, squeeze your glutes for counts of five, alternating between contracting and relaxing and, if you don’t mind looking a little silly, do some calf raises.

Happy Holidays and Happy Shopping!

How to stick to your fitness goals throughout the holidays!