Is a Plant-based Diet Good for Osteoporosis?
Did you know that 53 million people in the US either have osteoporosis or are at risk of it? It’s something that can be avoided if we’re cautious from an early age. And yes, diet plays a big role in that, so the question remains: is a plant-based diet good for osteoporosis?
Osteoporosis, which is a condition of the bones, has a somewhat complicated relationship with a plant-based diet. This is mainly because of the fact that most plant-based diets are free of dairy. The general consensus is that to get strong bones, one needs to drink a lot of milk.
On the contrary, diet and osteoporosis go much deeper than dairy. As a result, your whole diet plays a role when it comes to the prevention and treatment of this disease. There’s growing research that supports a plant-based diet’s positive effect on people who are at risk of osteoporosis and those who already have it.
What is Osteoporosis?
Osteoporosis is a condition of the bones, where they become weak and brittle. Bones contain small spaces inside them, which get bigger over time with osteoporosis. As a result, the bones get weaker and are susceptible to fracture. In other words, bone density reduces.
Osteoporosis is not something you’ll get overnight, in fact, it takes years to develop. You may not see any symptoms until the damage is done, and you break a bone. In many people with this condition, the bones can get so fragile that they can break even when they are walking or even standing.
Debunking a Common Osteoporosis Myth: Many people assume only women get it, as they are at high risk. Yes, they are at high risk, but men also get osteoporosis in old age, if not as much as women.
Osteoporosis Symptoms
The symptoms of this condition are hard to identify at an early stage. You may not know until you reach a stage where the bones have been compromised and gotten weak. Nevertheless, there are a few early signs:
- Brittle nails
- Only light grip on things
- Receding gums
When osteoporosis gets severe, you may experience the following symptoms:
- Back pain
- Loss of height
- Bone breaks easily
- Slouchy posture
Osteoporosis Causes and Risk Factors
There’s quite an extensive list of causes and risk factors for osteoporosis. Some are beyond your control, while others are mainly environmental. Here’s what may put you at risk of getting osteoporosis:
Age
Age is the number one risk factor for osteoporosis. The body breaks down old bones and makes new bones throughout one’s lifetime. At a young age, the new bones are made faster than old bones take to break down. The reverse is the case at an older age, typical after 30.
So as you grow old and your bone mass reduces because of faster loss, you may be at risk of developing this condition. Usually, age is combined with other risk factors.
Sex
Women are at a much higher risk of getting osteoporosis than men. Women who have gone through menopause have an even higher risk. This is because estrogen depletes after menopause, and it’s responsible for protecting bones in women. Also, women’s bones are thinner and less dense than men’s, to begin with.
Race
Your race may also play a part in osteoporosis risk, as data indicates. Whites and Asians are comparatively at a higher risk of losing bone density with age.
Thyroid Problems
Hyperthyroidism can cause osteoporosis because it results in too much thyroid hormones, which, in turn, results in bone loss.
Family History
If your family has a history of osteoporosis, you may also be at risk.
Small Body Frame
Men and women both with small body frame already have less bone mass growing up. That puts them at risk of developing osteoporosis.
Poor Diet
A poor diet, particularly one that’s deficient in calcium, can be responsible for causing osteoporosis. Calcium is an important mineral for bone health. Consistently low levels of calcium over the years can significantly reduce bone density.
Smoking
Smoking also is a risk factor for osteoporosis as it causes loss of calcium. When calcium levels drop, it causes bone density to reduce.
Sedentary Lifestyle
Those who have a sedentary lifestyle and have no physical activity of any kind negatively impact their bone health. Weightlifting, cardio, and even dancing can reduce the risk of osteoporosis by keeping you active.
Steroids
Corticosteroid medications have been associated with the risk of developing osteoporosis, especially if you’ve been on them for a long time.
Other Medical Conditions
Some medical conditions can increase the risk of osteoporosis by weakening your bones. These conditions include cancer, rheumatoid arthritis, lupus, kidney disease, liver disease, inflammatory bowel disease, and celiac disease.
How is Osteoporosis Diagnosed?
Doctors usually start by taking your medical history and completing a physical exam. They may also take blood and urine tests to look for conditions that may cause bone loss, and subsequently, osteoporosis.
The main diagnosis comes from a bone density test called bone densitometry. It’s basically an X-ray that measures the bone density of wrists, spine, and hips.
Is a Plant-based Diet Good for Osteoporosis?
A plant-based diet may just contain all the right elements that can prevent and treat osteoporosis. Whether you’re at risk or not, a plant-based diet will promote healthy bones. Similarly, for those who have been diagnosed, this diet may prevent the condition from getting worse, at the very least.
Prevention
If you go by all the milk advertisements, it seems like milk is all you need to keep bones healthy. While milk is rich in calcium, it’s in no way a free pass on osteoporosis. This is merely a misconception because what you essentially need is a well-balanced diet that strengthens bones from the very start.
Even though plant-based diets don’t have dairy, they contain myriads of foods that are rich in calcium. Take, for example, phytates, which are compounds found in legumes, beans, and seeds. As this video by Dr. Michael Greger explains, phytates can help prevent osteoporosis by improving bone density. He cites multiple studies that linked high levels of phytates with higher bone density, most importantly in post-menopausal women who are traditionally at high risk.
In another article, Dr Michael Greger also compared plant-based protein with animal-based protein for calcium absorption. He debunks the theory that meat can reduce bone density, but outlines that plant-based protein is still much better for calcium absorption as well as protecting the muscle mass.
Even if we accept for a second that dairy is the ultimate solution for improving bone density, it doesn’t make up for the fact that dairy consumption is associated with other serious health problems. The saturated fats in dairy increase the risk of heart disease, diabetes, and Alzheimer’s disease. Also, some research has shown that milk may not be so good for bones, after all.
In comparison, a plant-based diet does not pose these threats and provides the daily calcium intake you need. Postmenopausal women need all the more calcium and Vitamin D, which vegetables and fruits can provide plentifully.
Moreover, plant-based diets are also immensely helpful in preventing and treating thyroid problems, including both hyperthyroidism and hypothyroidism.
Treatment
So what about those who have been diagnosed with osteoporosis? Does a plant-based diet help them prevent exacerbation of the condition and possibly cure it? Absolutely!
If a poor diet can cause osteoporosis, a good diet can help treat it. If you get osteoporosis, your number one goal is to prevent your bone density from deteriorating. Proper nutrition, especially calcium intake and Vitamin D intake, are extremely crucial. A plant-based diet can ensure that you get a well-balanced nutrient intake, and with certain foods, you can easily increase calcium intake.
For instance, almonds have been found to positively impact bone-creating cells. Research shows that almonds have a protective effect against osteoporosis. Similarly, they can help maintain bone density by improving the formation of new bone cells in patients with osteoporosis.
In elderly osteoporosis patients, the worst effect of the condition is hip fracture. Many elderly people break their hip from falls and end up in nursing homes. Some just never bounce back from it as it’s so severe and practically snatches their mobility. A plant-based diet can help prevent that, and a study has shown that.
In a study published in the Journal of Nutrition, researchers looked at dietary patterns and the risk of hip fractures in people over 50. There were essentially two food groups, one with meat and one plant-based. They found that a plant-based diet reduced the risk of hip fractures, whereas meat containing diet did not provide any benefits as such.
There’s enough evidence to suggest that a plant-based may just be the best option for people with osteoporosis. It provides the essential nutrients that your bones need so that they don’t get weaker.
What to Eat for Better Bone Health?
If you think you’re at risk for osteoporosis or you have it, you may want to focus on foods that increase bone density. There are plenty of plant-based foods that are great for bones. But it’s important to note that diet alone may not be enough. You should also make some lifestyle changes.
Dr. Dean Ornish’s diet is already proven for reversing heart condition. It may also be good for treating osteoporosis. However, they also focus on increasing physical activity and making other healthy lifestyle changes. All those efforts will compound with your diet and deliver great results in terms of bone health.
Vegetables and Fruits
Both vegetables and fruits are great for bones, but vegetables even more so. They are great for increasing bone mineral density. Not only are they rich in calcium, but they also contain antioxidants that protect bones from damage.
Beet greens, leafy greens, and collards are specifically great for improving bone health. The more you eat of these, the healthier your bones will be.
For children and young adults, yellow and green vegetables can increase bone mineralization, according to a study. It will essentially keep their bones strong even later in life.
Increase Protein
Protein is vital for your bones because your bones are basically half protein. Also, protein helps in the absorption of calcium. So you want to get the required amount of protein every day. Beans, legumes, and soy are great sources of protein and the most healthy since they are whole foods.
Protein intake in post-menopausal women can promote higher bone density, according to one study.
Vitamin D
Vitamin D is also important, along with calcium, so make sure to get ample sunlight as it’s the best source of Vitamin D. However, you can also take in the form of food that’s fortified with Vitamin D. You may also take Vitamin D supplements, especially women.
Can You Reverse Osteoporosis?
Osteoporosis is not completely curable, but it can be reversed. Even if you can maintain your current bone density and stop it from getting worse, you’ve essentially reversed the condition. It takes tons of effort and unwavering commitment, but it’s possible.
Maintaining a healthy weight, getting plenty of calcium, and exercising is the key to protecting osteoporosis from further weakening your bones. As you know, a plant-based diet can also reduce the risk of fracture, which is a major complication of the condition.
A plant-based diet will help you immensely in reversing your condition. Even if your osteoporosis is severe, it’s never too late to make a change. Start small, and transition slowly towards a whole-food plant-based diet. You may just see results in a matter of weeks.
Wrap Up
Is a plant-based diet good for osteoporosis? It does seem to check all the requirements. From weight management to fortifying calcium intake, this diet is inherently good for your bones. It also provides all the other minerals that are second to calcium for bone health.
Don’t forget about exercise as it will go hand in hand with your diet. Resistance training, in particular, will keep your bones strong. Try to lift weights a few times a week to strengthen your bones. Contrary to popular belief, resistance training isn’t just for muscles, it’s also good for bones.
