Bodyweight Training, Yoga
North Americans have high intake of dairy. Yet, they also have a high frequency of osteoporosis. Many factors affect bone density, including calcium intake, calcium absorption, and weight bearing exercise.
Excessive protein in the North American diet has a negative affect on bone density. The excess protein creates acidity in the bloodstream. The acidity causes bone calcium to dissolve. This may partially explain the bone density loss despite the high intake of calcium.
Vegans should not assume that they are at low risk for osteoporosis because of lower protein intake. Vegans must pay attention to 3 areas for healthy bone density:
1. Calcium intake and absorption:
Identify the foods that have high content and absorption of calcium. Here are some examples, based on the research of Dr. Connie Weaver (adapted from B. Davis and V. Melina, Becoming Vegan):
Cow’s milk is shown for comparison.
It is recommended that vegans consume non-dairy drinks that are fortified with calcium and vitamin D, such as almond, rice, soy, or coconut milk.
A word of caution about spinach and Swiss chard: these 2 vegetables contain high levels of oxalic acid. Oxalic acid lowers the absorption of calcium. Therefore, steam your spinach and Swiss chard to break down the oxalic acid and facilitate calcium absorption.
Smoothies are a great way to consume plenty of green vegetables. Have green smoothies for breakfast.
2. Vitamin D is needed for the absorption of calcium. Many non-dairy milk drinks are fortified with vitamin D. If you don’t consume enough non-dairy milk, then take a vitamin D (vegan) supplement.
3. A minimum of 30 minutes of daily exercise is required for healthy bones. Weight bearing exercises are highly recommended for building healthy bone density.
If you are woman older than 50 years, make sure that you are consuming 1200 to 1500 mg of calcium daily; this includes the calcium in your daily diet and supplement.
Emotional stress causes release of cortisol in our bodies. Research has shown that elevated cortisol causes bone loss. So, remember: a happy you contributes to healthy bones.