Dairy Intake and Osteoporosis

Taken directly from PCRM website:

Most Americans know that calcium is important for building strong bones, a message touted by the dairy industry for years to encourage milk consumption. But did you know there is little evidence, if any, to show that drinking cow’s milk can actually influence bone health? It’s true. Countries where dairy consumption is highest also suffer the highest rates in hip fractures and osteoporosis. (my insert also from PCRM's website: <In fact, in a 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk. Similarly, a 1994 study of elderly men and women in Sydney, Australia, showed that higher dairy product consumption was associated with increased fracture risk. Those with the highest dairy product consumption had approximately double the risk of hip fracture compared to those with the lowest consumption.>)A new study published in the British Medical Journal found that people who consumed the highest amounts of calcium, up to almost 1,200 milligrams per day in some cases, did not have a reduction in bone fractures or osteoporosis. Although calcium is important, it is not the only important component for strong bones. Calcium’s role is to build hard bones, but vitamins C and D are necessary to support the bones. Vitamin C is responsible for building the bone matrix and offering structural protection. Vitamin D serves to regulate calcium absorption. Therefore, one nutrient without the other is subject to complications, such as osteoporosis. Here are five ways to assure proper bone health over the summer:

• Get plenty of sunshine. Fifteen-30 minutes of direct sunlight per day will typically supply enough vitamin D. Feeling like you do not achieve this? Choose fortified plant milks containing vitamin D, or talk with your doctor about a vitamin D supplement. The Dietary Reference Intake for adults is typically 600 International Units (IU) per day, according to the Institute of Medicine.
  
• Eat plenty of greens and beans. Plant foods are abundant in calcium and most of them (like broccoli and Brussels sprouts) have twice the absorption rate compared to cow’s milk. Fill up on these foods and check to assure calcium intake is sufficient. For more information about calcium, click here.
  
• Stay active. There is nothing the bones appreciate more than a little bone-bearing exercise. This is one of the best ways to make sure bones stay healthy. Try to get at least 30 minutes of physical activity a day.
  
• Boost up on vitamin C. Foods rich in vitamin C include citrus fruits, red bell peppers, and spinach, but just about any fruit contains some. Vitamin C helps build the bone matrix.
  
• Limit sodium and caffeine and avoid animal protein altogether. Studies show high intake of animal protein can leach calcium from the body. Similarly, too much caffeine (more than three cups of coffee per day) and sodium (more than 2,400 milligrams per day) can do the same.