Diets that include recommended amounts of protein are associated with greater bone mass and fewer fractures when calcium intake is adequate.

Adults with limited protein intake are at high risk for bone loss and fractures. Less protein means more fragile bones. Less protein also means weaker muscles, which leads to poor balance resulting in falls.

For those with osteoporosis, an increase in falls can lead to fractures. It is not unusual to find that people who break a bone also had a deficiency of protein in their diet over a period of several months just before their fracture.

In most people who fracture, it is the inadequate consumption of protein that results in broken bones. Many studies show that women and seniors do not consume enough protein daily. In fact, in the elderly, protein deficiency may be an important indicator of weak bone health.

Rosen advises. We call proteins the building blocks of life. They give cells structure; power chemical reactions throughout the body; and build and repair skin, muscles, and bones. In bone, protein makes up a major part of the mass and volume, creating a meshwork of fibers that lay the foundation for growth.

Calcium and phosphorous form on it and stiffen up," Dr. Rosen explains. Rosen warns. To figure out how much protein you need, multiply your weight in pounds by 0.

For example, a pound person would need to eat about 61 grams of protein per day × 0. That may sound like a lot, but protein adds up quickly if you eat the right foods. For example, a breakfast of one-and-a-half cups of bran cereal with a cup of skim milk starts you out with 14 grams of protein.

A midmorning snack of half a cup of low-fat cottage cheese and some blueberries adds another 12 grams. For lunch, a small spinach salad with half a cup of cooked lentils and 3 ounces of salmon or chicken gives you another 30 grams. You get a two-for-one benefit when you eat proteins that are also calcium-rich.

Examples include canned salmon with the bones or sardines, beans, dairy products cheese, yogurt, cottage cheese, milk , leafy greens, and nuts.

And the best way to ensure healthy bones is not only eating right but also maintaining a healthy lifestyle that includes daily weight-bearing exercise such as brisk walking and weight training , limiting alcohol intake, and not smoking.

All of those lifestyle habits are linked to another benefit: warding off chronic disease. Heidi Godman , Executive Editor, Harvard Health Letter. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Each year, osteoporosis contributes to more than 2 million bone fractures in the United States.

This Special Health Report, Osteoporosis: A guide to prevention and treatment , can help you keep your bones strong and healthy, and avoid fractures. It describes how you can prevent and treat osteoporosis through diet, exercise, and medications.

You'll also find advice on the right amount of calcium and vitamin D, tips on fall-proofing your home, and help with putting together a personalized plan to preserve or boost your bone strength. Thanks for visiting. Don't miss your FREE gift.

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In a study, adults over the age of 50 who roughly ate 1. You can get protein from either animal sources or plant sources. Animal proteins tend to have a good balance of all the amino acids that we need, whereas plant proteins may lack certain amino acids.

It has been suggested that diets based on animal protein might have a negative effect on bone health. This is because animal proteins are thought to increase acid production in the body, leading to increased bone resorption and bone loss.

Some studies have seen a positive correlation between consumption of animal protein and an increase in urinary calcium excretion contributing to bone loss. However, other studies have found no evidence that consumption of animal proteins is deleterious to bone health.

What I have found is that some people thrive on a plant based diet and others feel better when they include animal proteins. It is a very individual choice that often goes beyond health issues.

My advice is that if you are going to include animal proteins in your diet, you offset any potential acidic effects by pairing the protein with servings of vegetables or fruits.

Fruits and vegetables are not only are rich in many bone building nutrients but also alkaline, which will balance out the acid in animal based proteins. It is also important to understand that the recommendation of 1.

Protein needs will vary depending on weight, age, activity level and overall health. A sedentary person will need less protein than someone who exercises several times a week. For seniors or those with acute or chronic diseases, 1. One concern of a high protein diet is kidney disease. So those with kidney disease need to watch their total protein intake as instructed by their medical doctor.

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption.

Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

You're probably familiar with the saying "All Health Begins in the Gut," which I've been emphasizing for years. As research into the gut microbiota progresses, it's uncovering a significant link Many are aware that daily nutrition is the fuel for our cells. When it comes to supporting healthy bones, the common association is often with milk and dairy products.

However, what's crucial to Amidst the various elements of our bone health plan, the crucial aspect of self-nurturing is frequently overlooked.

This includes practices like stress reduction, quality sleep, and attentive Join this webinar to discover how your digestive system and gut microbiome can impact your bone health.

Learn how enhancing the health of your "Gut System" can lead to improvements in your bone health. This is problematic for the well-being of seniors, those most susceptible to osteoporosis, and may worsen the chances of a fall. The goal is to eat enough protein to maximize muscle synthesis while still keeping a good acid alkaline balance in the diet.

The role of an alkaline focused diet in the treatment of osteoporosis is controversial and not all researchers believe acid foods contribute to osteoporosis. Other experts believe high acid eating is one of the reasons osteoporosis is so widespread in western countries.

Regardless of what current ongoing and future studies find regarding the role of acid and alkaline foods in osteoporosis we already know eating lots of fruits and vegetables is good for us.

In our low-fat world, many foods are being shunned because of their fat content. Eggs, nuts, cheese, milk and other dairy products are easy sources of protein for older adults and seniors.

One of the easiest ways to add more protein to our diet is to have it at breakfast. It has been shown that having a caffeinated coffee and either a muffin, bagel, or donut at breakfast dramatically increases insulin levels in the body 4.

Having this type of breakfast repeatedly over time, may increase your chance of developing diabetes. All of us, no matter what our age, can benefit from having some protein in the morning.

Pharmacist Kent MacLeod starts his day with a protein shake, made from high quality whey protein. Kent has provided two recipes for protein shakes below. The first is particularly interesting because it includes fish oil with protein shake. Nancy Robinson recommends the following general guidelines for keeping high acid foods balanced with alkaline foods and have designed my Eating Plan to meet these criteria:.

If you participate in a strength-training program to gain bone strength and improve balance then it is important to eat enough protein to maximize muscle synthesis while still keeping a good acid alkaline balance in the diet.

These protein recommendations may not apply to individuals who have diseases or conditions affecting protein metabolism as they should work with health care providers that specialize in their condition and can customize their protein intake and diet to their individual needs.

NutriChem Pharmaceutical has spent quite a bit of time sourcing a supplier for our own NutriChem Logical Choice Whey.

The whey they have has a particularly good dispersibility and a mild flavour. For more information, check out my Osteoporosis Guidelines. Very informative and much needed information for older people in our society.

I have been training with Margaret for over four years now and can attest to the positive effects of the correct exercises in weight control and maintainance of bone density. Hi Margaret, I greatly value your evidence-based approach in guiding me on my journey toward wellness.

I particularly appreciate your taking the time to summarize, in plain language, what would amount to extensive reading. LOSE WEIGHT. It's such a win-win formula. This evidence helps me to re-commit in my constant challenge to change my behaviour.

Do you mind sharing your morning shake recipe? Or is it on the site already. Thanks for all of the ways you help me, Jan. Hi Janis: I have asked Kent MacLeod for some protein shake recipes. He has given me two and I have provided them in a separate post. Nutrition Protein and Osteoporosis By Margaret Martin Last updated on July 3, at pm.

Table of Contents. Protein and Bone Health The concern some people have with protein and bone health is the effect protein has on acid production in the body. Protein and Ageing Research is pointing more and more toward protein needs increasing as people age.

Protein Sources All of your protein does not have to come from meat, fish, cheese and eggs. Protein and Osteoporosis: Why Protein is Important Protein is an excellent source of energy and has multiple roles in the body: muscles, hair, skin, enzymes, antibodies, hormones, neurotransmitters and for storage and transport of other molecules.

Finding the Right Balance The goal is to eat enough protein to maximize muscle synthesis while still keeping a good acid alkaline balance in the diet. How to Improve Intake of Protein In our low-fat world, many foods are being shunned because of their fat content.

Recommendations Nancy Robinson recommends the following general guidelines for keeping high acid foods balanced with alkaline foods and have designed my Eating Plan to meet these criteria: Have 1 serving of fruit or vegetable: For every ounce of meat or egg eaten.

For every cup of milk, yogurt or beans eaten. For every slice of bread or cup of pasta, grain or rice eaten. Have 2 servings of fruit or vegetables: For each ounce of cheese eaten. Protein and Strength Training If you participate in a strength-training program to gain bone strength and improve balance then it is important to eat enough protein to maximize muscle synthesis while still keeping a good acid alkaline balance in the diet.

Consult a Health Professional These protein recommendations may not apply to individuals who have diseases or conditions affecting protein metabolism as they should work with health care providers that specialize in their condition and can customize their protein intake and diet to their individual needs.

Conclusions Protein has a slight positive effect on bone mineral density, not a negative effect as previously thought. Incorporating modest amounts of protein in the diet of older adults and seniors will enhance overall health.