WEIGHT CONTROL IN CASE OF OSTEOPOROSIS: TOO MUCH PROTEIN
Protein is one of the building-blocks in your body, a vital daily nutrient needed among other things, for the formation of new tissue, the production of antibodies to resist infections and for normal blood clotting. Osteoporosis can develop from either a lack of protein or too much.
In the average British diet, 66 per cent of protein comes from animal sources and 33 per cent is derived from plants. Most people are brought up believing that plenty of protein builds strong bones, whereas studies indicate that vegetarians (particularly those eating eggs and dairy products) have denser bones. While children, pregnant women, athletes and convalescents under the care of dieticians have special requirements for daily protein, people on average eat twice as much protein as they really need. Large quantities can be harmful, accelerating extensive calcium loss in the urine, particularly in osteoporotic women or those at risk of developing it in later years.
Excess protein puts a strain on the kidneys, increases body fat, and makes your body lose calcium, weakening bones and tooth-supporting tissue. Absorption of calcium seems to be best when protein intake is moderate: for a moderately active woman, no less than the World Health Organization recommendation of 29 grams of protein, and no more than the D.H.S.S. recommendation of 54 grams of protein per day.
In a study at Creighton University, Nebraska, a group of women each with an average protein intake of 50 per cent more than the recommended amount had an increased daily loss of calcium in their urine – a deficit leading to an annual loss rate of 1 per cent of their bone mass.
Protein is found mostly in meats, poultry, fish and dairy products – but don’t cut back on dairy products as they are important sources of calcium. Many health experts suggest that, if you eat meat, have it no more than three times a week and keep portions small. By having hearty savoury casseroles of vegetable protein combinations, not only will you be counteracting bone loss, you’ll be increasing fibre and reducing intake of fats and phosphorus.
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