Having arthritis and other risk factors increases the risk of developing osteoporosis. Get the facts on the right amounts of calcium you need to protect bone health. The chronic inflammation of autoimmune diseases such as rheumatoid arthritis and psoriatic arthritis, as well as some drugs used to treat the conditions, raise osteoporosis risks. Women lose bone mineral density faster than men until age 65, when both sexes begin to lose bone at about the same rate. For women 19 to 50 years old the RDA is mg; those older than 50 should get 1, mg a day. Men should aim for 1, mg a day until they are 70, and afterwards increase their intake to 1, mg daily. Eating calcium-rich foods–rather than taking supplements–is the healthiest way for most people to reach their RDA for this bone-protecting mineral. Most Americans are getting between mg and mg of calcium through diet alone, according to a Institute of Medicine report by the committee that sets the U.
Because several studies have connected inflammation to bone loss and fractures, researchers from Ohio State University wondered if dietary choices that contribute to inflammation are also related to declines in bone density. The team looked at the diets of , postmenopausal women enrolled in the Women’s Health Initiative and assigned each of them a dietary inflammation score based on 32 foods the women reported consuming in the three months prior to their enrollment. All the women completed dietary questionnaires and had scans to measure bone density at the beginning of the study and three and six years later. At the beginning of the study, there was less correlation than expected between baseline markers of inflammation and bone density. However, over the course of the study, women following the least inflammatory diets had lost less bone than those with the most inflammatory diets. The findings, which were published online Dec. A low-inflammation diet rich in unsaturated fats, fruits, vegetables, and whole grains is also important. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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Colorful and fresh foods are important for prevention of chronic diseases like Osteoporosis. Flavonoids and phenolics in certain foods act as natural anti-inflammatory agents. They strengthen the immune system, reduce break-down of bone and cartilage and boost overall metabolism. Interestingly, majority of anti-inflammatory foods are also good sources of calcium and vitamin D. These include broccoli, kale, brussel sprouts, collard greens, chard, black beans, chick peas, kidney beans, soybeans and citrus fruits like grapefruit, oranges, lime and lemon. Getting the right amount of calcium and vitamin D each day is also an essential part of the formula for strong bones. The best way to get calcium is from the food you eat. Foods rich in calcium are often packed with other bone-healthy nutrients, too! If you include a calcium rich food or beverage at each meal, you are likely to get all of the calcium you need. If not, speak to your health care provider to find out if a calcium supplement is right for you.