Dairy Products Do Not Help Prevent Bone Loss

We have been associating dairy products with preventing bone loss for decades. However, this claim has now been refuted.

Although these foods are rich in calcium, other factors such as exercise and levels of vitamin D are more important in the fight against osteoporosis. This disease is characterized by being common in women who are already menopausal.

Osteoporosis is irreversible and it is important to prevent it. When bone begins to demineralize, it does not regain the lost calcium. For that reason, it is important to have this mineral at high levels from the start.

Dairy products are not the best source of calcium

Contrary to popular belief, some foods provide more calcium than dairy products. These are, for example, leafy vegetables. However, you will need to be careful with this type of product because they contain large amounts of phytates and fibers so that the bioavailability of the mineral may be reduced.

In any case, and according to an article published in the  Nutrition Research Reviews Journal  , the link between a high intake of dairy products and a reduced bone loss has not yet been proven enough. There are some indications that a regular intake of milk can reduce the risk of bone fractures, but this connection has not been scientifically proven.

Osteoporosis is a lack of calcium in the bone and it is a common problem associated with menopause.

Vitamin D helps prevent bone loss

When trying to prevent osteoporosis, it is more effective to maintain optimal levels of vitamin D rather than a large intake of dairy products. This nutrient and hormone stimulates the uptake and fixation of calcium in the bones, reducing the risk of bone fractures, according to a study published in the  Osteoporosis International Journal.

To guarantee the correct levels of this vitamin, frequent exposure to sunlight is paramount. By doing so, it promotes the internal production of nutrients, which reduces the risk of developing diseases in the medium and long term.

Vitamin D is also available through the diet. However, it is only present in small amounts of food. Those with acceptable levels are oily fish, eggs and fortified milk. Some fungal families may even contain it.

Exercise to prevent osteoporosis

In addition to diet, exercise to increase physical strength is an effective way to increase muscle mass and bone density. Exercising regularly reduces the risk of bone fractures in the medium and long term, which becomes a crucial factor against osteoporosis.

For this reason  , the combination of diet and exercise is a good way to prevent the development of this syndrome  in menopausal women. However, you should get used to these habits early, not after you have been diagnosed with it.

Sports and exposure to sunlight are effective habits for preventing osteoporosis.

Dairy products are not the best way to prevent bone loss

Dairy products provide nutrients that are beneficial to the body. Many of them contain probiotics, which are responsible for improving the health of the intestines. When it comes to bone loss, however, this food group does not have a greater advantage than the alternatives.

Vitamin D can help. This nutrient increases the uptake and fixation of calcium in the bones, which reduces the risk of osteoporosis.

It is a deficiency of vitamin that is common in the population, due to low levels of exposure to sunlight. It is therefore recommended that you adjust your diet and get a greater intake of foods with vitamin D. In some cases, a dietary supplement is even necessary.

One of the best recommendations is to exercise to increase physical strength as a protective method against bone loss. Regular exercise reduces the risk of bone fractures  in women who have already undergone menopause. A combination of diet and exercise would be the ideal plan.