Balanced Diet Bolsters Bones

A diet high in protein and cereal grains can trigger calcium excretion and thus weaken bones. The problem is that protein and cereal grains promote changes in acid-base balance, which in turn increases calcium excretion. This process becomes more of a concern as we get older, but you can help counteract it by eating more fruits and vegetables, which increases the alkali content of the diet and strengthens bones. These findings come from a study at Tufts University and Northeastern University with 171 men and women age 50 and older to test the effects of changing the alkali content of the diet with pills. The study participants were randomized to receive placebo or doses of potassium bicarbonate, sodium bicarbonate or potassium chloride for three months. The investigators found that bicarbonate appeared to help limit calcium excretion and bone resorption (the process by which bone is broken down). Although more research is needed to confirm these findings, the researchers suggested that supplementing with bicarbonate, which is “safe and well tolerated” might help reduce bone loss and the risk of fractures in older adults. Or, better yet, you could increase your intake of fruits and vegetables, which has the same effect and provides phytonutrients as well.