how to build up bone density without dairy?
April 15, 2009 by Information On Osteoporosis
Filed under More Osteoporosis Answers
Can you answer Lily Donaldson’s question about Osteoporosis?:
because my doctor said that my vertabrae are brittle (low bone dense) and i need to build it with calcium but i have lactose intorerants. by the way, enouh calcium for 14 yr. old, 5 foot 1, 78 lbs.
Osteoporosis Screening Tool
because my doctor said that my vertabrae are brittle (low bone dense) and i need to build it with calcium but i have lactose intorerants. by the way, enouh calcium for 14 yr. old, 5 foot 1, 78 lbs.
Osteoporosis Screening Tool
Osteoporosis Feedback: one word… SILK (soy milk) you can get it at walmart… you will find it in the dairy section. you can take calcium pills.. but they might make you uncomfortable..
Osteoporosis Feedback: calcium pills… \it works for old people!
Osteoporosis Feedback: you can build up bone density simply by exercising. are you exercising? bottom line is, bone density builds with loading rates that you put on the bones. so any exercise will do, such as jogging, weight lifting. the more weight you put on (load) your bones, the more response you will get from your bones.
Osteoporosis Feedback: here is a link to a web site with many options of foods you can eat:P enjoy!
my favorite of those is soy milk:P
you can buy a very tasty one in costco. It has vanilla flavor !
Osteoporosis Feedback: I had the same problem, and kept breaking bones. Then I started taking calcium. You can get it at GNC or some place like that. Calcium citrate is the best one to get, and it will have directions on it for how much to take.
Osteoporosis Feedback: No offense but I suggest gaining weight because 78 is wayy low.
Osteoporosis Feedback: Well there is lactose free millk..although I believe the healthier choice is soy milk. I am lactose intollerant but I love soy milk and I have tried it all. There is even soy yogurt so you dont miss out on all those necessary bacterias. There are also always supliments but lets face it. Our bodies were designed to absorb nutrients a certain way and in supliments you get about 20% of what the vitamin actually contains. Just a fun little piece of advice; I am 26 and was told i should get 1000 mg’s of calcium a day. Soy is a very heart healthy way to go but so is orange juice. Try to get calcium rich products. You can get it in your bread, butter, soy ice cream…its all out there. good luck!!!
Osteoporosis Feedback: The only true way to build bone density is through weight baring exercise. You will need to do some kind of workout routine that involves lifting weight. It doesn’t have to be heavy weight, any weight will do.
If you take a calcium supplement with vitamin D and workout with weights you will be fine.
Remember, as litle as 1 minute of running a day has been shown to increase bone density in the legs.
Osteoporosis Feedback: Soy is especially good because it also helps decrease the amount of calcium you lose from the body. Avoid high salt and caffiene intakes because they increase calcium loss.
Seafood is EXCELLENT - especially cans of tuna/sardines where you can eat the little bones, which are extremely high in calcium. They’re also high in vitamin D which help increase how much calcium you absorb within a meal.
Nuts/seeds: almonds, walnuts, brazil nuts, sesame seeds, sunflower seeds
Don’t be fooled: veges & legumes often contain a lot of calcium but a lot of it cannot be absorbed due to inhibitory factors. You can still get quite a bit out of spinach though.
You should ask your doctor how intolerant you are, because some hard cheeses e.g. swiss are low in lactose so you might be ok.
Do NOT do any heavy exercise because it will NOT increase your bone density unless you have calcium available to accommodate this growth! It will only cause a high risk of bone fracture.
Osteoporosis Feedback: Actually, performing weight or resistance training is one of the best ways to boost (and preserve) bone density.
This is one of the reasons that the USDA is currently recommending that adults incorporate more resistance training into their workout regimens.
Since you are a teenager, you should consult your doctor before you begin resistance training, but based on the research, this could pay off for you long-term.
Resistance training puts physical stress on the bone tissue which triggers chemical signals to the osteoblasts (bone cells), telling them to deposit new bone. This strengthens bone over time and reduces the break down and removal of bone cells.
In terms of nutrition, there are food sources of calcium that can be tolerated by lactose-intolerant individuals. These include spinach and other dark, leafy vegetables, canned salmon (with the bones — don’t worry, they are soft and mix right in), soy milk, tofu, navy beans, shrimp, almonds, sesame seeds or tahini (sesame paste), and nori (the seaweed they wrap sushi in.)
Also, many lactose-intolerant people find that they are able to eat yogurt just fine. You might consider trying a bit to see how you respond. Yogurt is fairly high in calcium.
Source below.
Best of luck!