Women’s Health / Bone Health

Strong, healthy bones are the foundation for lifelong vitality and independence. The bone mass you attain early in life—before age 30 or so—may be the most important determinant of bone health as you get older. Eat well now to help prevent osteoporosis—a bone-thinning condition that often results in fractures and even loss of stature with age.
Note: The following information is not a substitute for discussing your nutrient and general health needs with your physician or health care provider.

Although osteoporosis occurs more commonly in women after menopause, osteoporosis is hardly a disease that only effects the elderly. It can occur in young women, especially those who continually follow low-calorie diets, and in men. Osteoporosis results from a combination of genetic and lifestyle habits. There are, however, positive steps you can take to prevent or lower your risk of osteoporosis:

• Eat a nutritious diet with calcium-rich foods and vitamin D, which is needed for the absorption of calcium. Vitamin K and minerals such as magnesium are also important for bone health.
• Walk, dance, hike, climb stairs or enjoy other weight-bearing activities. Bones need to be used to be strong.
• Stop smoking, if you haven't already.
• Moderate your intake of, or avoid, alcoholic beverages and caffeine.
• Encourage your teenage daughter to eat well now. Teens concerned about weight and image can choose from the many low-fat dairy products available, and trendy cartons now make drinking milk hip, not childlike.
• Remind the men in your life that they also can be at risk for thinning bones. Research has determined that dried plums may have helped prevent bone loss in an animal model of male osteoporosis due to a hormone deficiency that accompanies aging.

Calcium—a nutrient of concern
The Dietary Guidelines for Americans, 2005 identified calcium as a nutrient of concern for adults, children and adolescents. A key recommendation is to consume 3 cups daily of low-fat or fat-free milk or equivalent milk products. Other sources of calcium include breakfast cereals and fruit juices specifically fortified with calcium; canned fish with soft bones, such as salmon, sardines and anchovies; dark-green leafy vegetables, such as collards and turnip greens; soy-based beverages with added calcium; and tofu made with calcium sulfate (check the ingredient list). Some women also choose to take a "calcium with added vitamin D" supplement.

Fruits—including dried plums—and bone health
Although studies focus on calcium’s role in osteoporosis, research is examining the positive link between eating fruits and vegetables and bone health. To help neutralize acids created by digestion and metabolism, cells draw minerals out of bone, which can lower bone density. Researchers think that potassium and magnesium, found in some fruits and vegetables, may help neutralize this acid and help deter or slow bone loss. In addition, fruits and vegetables provide nutrients that act as enzymes or co-factors in building bone, and their non-nutrient compounds, such as phytochemicals, might also help play a role.

Research conducted at Oklahoma State University discovered that dried plums may help prevent bone loss in an animal model of postmenopausal osteoporosis. In addition, dried plums may have helpd restore bone mass after the loss had already occurred in the animals. Based on these promising findings, the researchers conducted a small clinical trial with postmenopausal women not on hormone replacement therapy (HRT). Women who ate about 12 dried plums daily experienced an increase in biomarkers that measure the rate of bone formation.

Exactly what is responsible for dried plums’ effect on bone health is not known. The whole dried fruit, with multiple nutrients and bioactive compounds, may be responsible for the promising results observed in both male and female animal models. Currently, a larger clinical trial to determine the effect of dried plums on bone mineral density in postmenopausal women is underway.

Sources:
www.healthierus.gov/dietaryguidelines
www.mypyramid.com
Arjmandi, B.H. et. al. "Dried Plums Prevent Ovariectomy-Induced Bone Loss in Rats." JANA 4, no. 1 (2001): 50–56.
Arjmandi, B.H. et. al. "Dried Plums Improve Indices of Bone Formation in Postmenopausal Women." Journal of Women's Health and Gender-Based Medicine 11, no. 1 (2002): 61–68.
Smith, B.J. et. al. "Dried Plum Prevents Bone Loss in a Male Osteoporosis Model via IGF-I and the RANK Pathway." BONE 39, no. 6 (December 2006).