For Strong Bones, Break Your Dairy Addiction
World Osteoporosis Day (20 October) is a good time to bone up on osteoporosis and take steps to reduce your risk of fractures. But before you race to the store to buy cows’ milk, know that it matters not only how much calcium you consume but also how much of it the body absorbs and how much is lost through other processes. If you want to build and maintain strong bones, dumping dairy products and eating a wholesome vegan diet is a good place to start.
Dairy products contain a significant amount of protein, especially sulfur-containing amino acids (like methionine and cysteine) that, when metabolised, produce sulfuric acid. To neutralize this acidity and maintain the body’s normal pH, the body uses alkaline minerals—especially calcium. If there isn’t enough calcium readily available in the blood, the body draws it from the bones, where most of the calcium is stored.
Over time, this acid-buffering process can cause a loss of calcium from the bones, weakening them and potentially increasing the risk of osteoporosis or bone fractures.
In fact, a 12-year Harvard study of 77,761 women found that those who drank milk two or more times a day actually broke more bones than did women who rarely drank milk.
Because vegans don’t consume the excessive protein found in meat, eggs, and dairy products, they are able to process calcium more efficiently than meat-eaters can. And vegans tend to eat more fruits and vegetables, which help stave off osteoporosis because they contain calcium, magnesium, potassium, vitamin K, and other nutrients needed for healthy bones.
Moringa, seeds such as sesame, amaranth leaves, oranges, fenugreek, okra, leafy greens, beans, almonds, broccoli, butternut squash, figs, oats, and soy are especially good sources of calcium and other essential nutrients.
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Vitamin D, which helps the body absorb calcium, isn’t naturally present in many foods, but it is added to some common products. You can get vitamin D – without the fat and cholesterol found in cows’ milk – from fortified soya and rice milks, orange juice, cereals, supplements, and of course, sunshine.
If you exercise, refrain from smoking, eat plenty of fruits and vegetables, and cut salt, meat, cheese, and cows’ milk out of your diet, you can reduce your risk of osteoporosis. Weaning yourself off dairy products will also help animals and the environment.
