Kefir Kommunity

Dairy products have long been considered the Holy Grail for bone health. And yet, study after study reveals no decrease in fracture risk with higher consumption of milk and cheese. What’s the deal? 

It turns out bones don’t simply soak up dietary calcium like a thirsty sponge. For that, you need a strong population of healthy bacteria in your gut, as well as a host of other nutrients such as Vitamins D, K and magnesium.

A recent Journal of Applied Nutrition study found that when women ages 48 and older took a probiotic supplement for at least eight weeks, their bone density was 36% higher compared to those who didn’t take the supplement.

That means we can now add bone health to the mile-long list of benefits of probiotics (others include enhanced immunity, improved Crohn’s and IBS symptoms, reduced yeast infections and antibiotic-related diarrhea, less severe lactose intolerance and more.)

Some more strong-bone tips:

Build an anti-inflammatory, bone-friendly diet Limit meat, sugar, soda, booze and packaged products, while increasing fruits and vegetables. And cook up some salmon: In a 2011 American Journal of Clinical Nutrition study, its omega-3 fatty acids combatted bone loss when consumed three times or more per week.

Step away from the salt shaker Sodium promotes calcium loss in the urine.

Work it out Weight-bearing activity (think jogging, walking, dancing, tennis, basketball, strength-training) is one of the best ways to build bone density.

Don’t forget your D Calcium needs Vitamin D – produced by the body when exposed to sunlight – to function properly.

Osteoporosis risk factors:

• Female
• Caucasian or asian
• Petite
• Low weight
• Family history (mother, grandmother or daughter)
• Late onset of menstruation (after age 15) or early menopause
• History of an eating disorder or skipped periods due to low body fat
• Smoking
• Alcohol use (more than seven glasses of wine or beer or 7 oz pure alcohol per week)