It was also noted that caffeine can collaborate with this lower bone mineral density (BMD) trend since they found that women who drank dark cola-based beverages had a 4% lower BMD in the hip, even when researchers controlled for calcium and vitamin D intake.
Some of the steps the article recommended to take in order to boost bone health are to:
- Cut out one or two cans a day (depending on how much you drink). The Tufts study indicates that it might help to switch to a non-cola soda (like Sprite or Mountain Dew).
- Better still, for every soda you skip, reach for a glass of milk or fortified orange juice instead. Not only will you be cutting back on any harmful effect from the soda itself, you'll be adding calcium. (If you're a diet soda drinker worried about calories, here's a plus: fat-free milk has even more calcium than higher-calorie whole milk.)
- Have a breakfast cereal fortified with calcium -- and pour milk on top.
- Add milk instead of water when you prepare things like pancakes, waffles, and cocoa.
- Add nonfat powdered dry milk to all kinds of recipes -- puddings, cookies, breads, soups, gravy, and casseroles. One tablespoon adds 52 mg of calcium. You can add three tablespoons per cup of milk in puddings, cocoa and custard; four tablespoons per cup of hot cereal (before cooking); and 2 tablespoons per cup of flour in cakes, cookies and breads.
- Take a calcium and vitamin D supplement if you aren't getting enough calcium (1000-1300 mg, depending on your age) in your diet.
- Get plenty of weight-bearing and resistance exercise.
You can add dry milk to any of those foods and you won't taste it? Do people who are lactose intolerant have to worry about dry milk? Great blog Melissa
ReplyDeleteThis is a great question Nicole! Does heat treatment affect lactose content? Can't wait to read your answer Mel!
ReplyDeleteIs powdered milk also fortified? I haven't purchased any for years. From MayoClinic "some studies suggest that drinking more than one soda a day — regular or diet — increases your risk of obesity and related health problems such as type 2 diabetes." My husband off and on has drank lots of diet soda. He doesn't have osteopenia as far as we know but the diet soda did affect his water retention so he basically gave it up.
ReplyDeleteHey Nicole! So I researched lactose intolerance diets and most recommended to "Watch out for non-dairy commercial products that may contain lactose" and "If the ingredient list includes any of the following ingredients, it has lactose or milk products: whey, curds, milk by-products, dry milk solids, and nonfat dry milk powder".
ReplyDeletehttp://www.healthcastle.com/herb_lact.shtml
Wow you wouldn't think that so much food can lead to all that bad stuff. How come you want to add more milk then water in some of your meals?
ReplyDeleteDairy products contain hormones that tell the human body to grow which could add to the already serious obesity problem. Americans consume more calcium than any other peoples but have the highest numbers of osteoporosis. Physical inactivity is definitely a problem, However, Do you think this had to do with the high Phosphoric acid intake or all of the processed foods we eat?
ReplyDelete