Osteoporosis Diet - Protein
I've read a few different conflicting articles re protein in an osteoporosis diet. Some articles say you should limit protein intake and focus more on veggies and fruit. Another article (new study) indicates you should eat more protein. Does anyone have experience with this?
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From what I've read protein is also an important part of diet for osteoporosis. I guess you just have to go with the latest information from the most reliable source. Sometimes that's not as easy as it sounds 🙂
— Patient education: Osteoporosis prevention and treatment (Beyond the Basics)
I’ve been told that the average american eats 2 to 3 times the protein needed. Decreased salt intake is important however.
I, like “sheilad1” said, believed the reports of high protein intake. It should be noted that most of those reports were geared towards 20 and 30 year olds. Very few reports deal with the older American. It has been recently reported that past age 50. You should look at almost doubling your protein intake. If you’ve ever counted your protein grams per day, I think you would be shocked at how little you are actually getting! plus, as we age, our appetites usually decrease, and we get in to a pitiful range for nutrients. When I started counting my intake of protein and calcium, I was shocked to see what I was actually taking in! The recommendation now is 25 to 30 g of protein per meal for older population. Protein is vital to help with the staggering amount of muscle loss we get as we get older.. which can also help keep you mobile and prevent falls. Sarcopenia (muscle wasting) is as devastating as any other condition and leaves you frail. Count your protein and be aware of how little you are getting! I was shocked..
A good way to add grams I found in this article.. plus it had made my exercise so much easier!
Get on the floor and try to stand up without holding on to anything!! I could not and it frightened me… Now 2 months of extra protein and added collagen,( and practice ), I can stand up without holding on to the chair! My 75 year old legs are so much stronger and balance has improved immensely.
Just count your grams per day and see if you are getting enough! Read the research on protein and older female population protein research. It is necessary to look at studies they incorporate the older demographic.
Here is a good article from AARP o protein intake for older adults.
All of the studies I've seen show that older people, and particularly women, generally eat too little protein. A lot of women start to get protein deficiencies earlier in life from cycles of dieting alternating with poor food choices. I've seen older people at my gym not make progress until they've upped their protein intake so I'm calculating protein grams after realizing how little protein I was eating.
The tricky thing is getting all the vitamins and nutrients and food categories, in sufficient amounts, that the research shows are important without consuming a much higher calorie diet. So I think a lot of this is a Hobson's choice in which we amble along and do the best that we can given current information and access to the best-quality food we can find.
Here is a protein calculator I found useful…
Thank you for posting this! What a great tool for calculating protein and all the other basic nutritional needs for our weight!!
Were you surprised by some of the amounts? Fall short of any intakes?
I was surprised at how little some of the amounts were. I was pleased to see my protein intake was in line with what they recommended. And of course I fell short of some of the recommendations but my functional medicine doctor has me on a new regime so hopefully I’ll catch up.
Thanks for sharing this.