Predicting experimentally-derived failure load at the distal radius using finite element modelling based on peripheral quantitative computed tomography cross-sections pQCT-FE : A validation study Hongyuan Jiang Dale L. Sophie Liabeuf Keith McCullough Daniel G. Whitney Daniel Whibley Inflammation, fracture and bone repair Florence Loi Luis A.
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Nutrition for bones
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Brent Richards. Laura M. Calvi David Scadden Use the chart below for examples of the different types of food you should be eating every day. Recent research has found that olive oil, soy beans, blueberries and foods rich in omega-3s, like fish oil and flaxseed oil may also have bone boosting benefits.
While additional research is needed before the link between these foods and bone health can definitively be made, the many overall health benefits of these foods make them excellent choices to add to your diet. Studies have also shown that a moderate intake of certain alcoholic and non-alcoholic beverages like wine, beer and tea may also be good for your bones.
More research is also needed to better help us to better understand the relationship between these drinks and bone health.
While beans contain calcium, magnesium, fiber and other nutrients, they are also high in substances called phytates. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in fresh water. Many older adults do not get enough protein in their diets and this may be harmful to bones. However, special high protein diets that contain multiple servings of meat and protein with each meal can also cause the body to lose calcium.
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For example dairy products, although high in protein, also contain calcium that is important for healthy bones. Eating foods that have a lot of salt sodium causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label.
Aim to get no more than 2, mg of sodium per day. Other foods with oxalates are rhubarb, beet greens and certain beans. Like beans, wheat bran contains high levels of phytates which can prevent your body from absorbing calcium.
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The wheat bran in other foods like breads is much less concentrated and not likely to have a noticeable impact on calcium absorption. Drinking heavily can lead to bone loss. Limit alcohol to no more than 2 — 3 drinks per day.
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Coffee, tea and soft drinks sodas contain caffeine, which may decrease calcium absorption and contribute to bone loss. Choose these drinks in moderation. Drinking more than three cups of coffee every day may interfere with calcium absorption and cause bone loss.
Some studies suggest that colas, but not other soft drinks, are associated with bone loss.