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Baylor Health Care System > Physicians & Locations > Dallas > About > Baylor Dallas News > Everyday Choices Affect Bone Health

Everyday Choices Affect Bone Health 

We’ve often heard to drink milk for strong bones, but these important structures of your body are more complex than you think.

“Bone is composed of protein and a mineral matrix. The mineral matrix mainly consists of calcium and phosphate, but also a lot of alkali,” says Howard Heller, M.D., endocrinologist on the medical staff at Baylor University Medical Center at Dallas.

To maintain healthy bones, support the mineral matrix with: 

Calcium

“For postmenopausal women, get 1,200 to 1,500 mg per day,” Dr. Heller says. This includes calcium from your diet; good sources are milk, yogurt, calcium-fortified juice, cheese and ice cream. “One serving, 1.5 oz cheese or around 8 oz. of other sources, will provide 300-400 mg of calcium,” says Dr. Heller.

Vitamin D

Vitamin D increases the ability to absorb calcium, which helps mineralize bone, Dr. Heller says. Because many people are unknowingly low on vitamin D, he recommends asking your physician to include it in your next blood test. “We aim for 40 ng/mL. At lower than 20 ng/mL, you start to lose the mineral matrix, and bones turn soft.” Supplements can raise vitamin D levels, but he feels the recommended 200-400 IU of vitamin D per day is often too low. “Most people need 1,000 IU per day or more,” says Dr. Heller.
What has a negative effect on bone health?

Sodium

“Too much salt displaces calcium from the bones, where 99 percent of the body’s calcium is stored, into the urine,” says Dr. Heller.
• Animal protein. Because healthy bone matrix contains alkali, too much acid has a negative effect. Animal proteins (beef, fish, chicken, etc.) create acid in the body. Therefore, “Eating more fruits and vegetables helps protect the bones,” says Dr. Heller. “You do need protein intake, but Americans generally eat too much.”

Cola and Caffeine

Inconclusive study data indicate that cola drinks and caffeine may remove calcium from bones, possibly increasing fracture risk. “I would only be concerned if someone drinks three or more cans a day,” says Dr. Heller.
• Heartburn relievers. Proton-pump inhibitors such as omeprazole also have been associated with fracture. “Again, the studies are weak, but with these drugs available over the counter now, it’s something to be aware of,” says Dr. Heller. 

For a referral to an endocrinologist on the medical staff at Baylor Dallas, please call 1.800.4BAYLOR or go here for an online listing.