Bone Up On Your Protein
 
Mother Knows Best
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Do you remember your mother telling you to finish your glass of milk before you could be excused from the dinner table? Did she also tell you to finish your plate of spinach if you wanted muscles like Popeye? Good old Mom; she was right, you know! Research has always supported the health benefits of including calcium and certain nutrients into our daily meals. Research findings also support the role protein plays for living a healthy life style. As we age, keeping adequate amounts of protein in our diets is necessary for bone health.
 
The Bony Facts
 
Bone is a living tissue and it’s responsible for supporting and protecting other organs as well as storing minerals and helping us with movement. As we age, it is inevitable that we feel the effect of daily stress and wear and tear. For example, your back might ache after a night’s sleep, a knee might throb after a daily jog. Mother Time, you can’t stop her from visiting, but you can prepare for her arrival. Being proactive is one way to insure your bones will last a life time. To prevent bone weakness and density loss, consuming the right amount of protein, as well as exercise and a living a healthy life style is recommended.
 
What Is Osteoporosis?
 
One reason it’s important to intake daily protein is to prevent bone disease. Osteoporosis is a disease that is more common in women, but men can be at risk too.
 
According to the US Department of Health & Human Services and the Office of the Surgeon General, each year an estimated 1.5 million individuals suffer a fracture due to bone disease. Osteoporosis is called a silent disease because people often don’t know they have it until they break a bone. As we age our bones lose density or mass. As a result, bones become weak and may break more easily. The facts presented by the Surgeon General suggest a serious problem.
 
Here are just a few findings, according to the Us Dept. of Health & Human Services:
  • Roughly 10 million individuals over age 50 in the United States have osteoporosis of the hip. An additional 33.6 million individuals over age 50 have low bone mass or “osteopenia” of the hip and thus are at risk of osteoporosis and its potential complications later in life.
  • Due primarily to the aging of the population, the prevalence of osteoporosis and low bone mass is expected to increase. By 2020, one in two Americans over age 50 is expected to have or be at risk of developing osteoporosis of the hip; even more will be at risk of developing osteoporosis at any site in the skeleton.
  • Osteoporosis does not affect everyone to the same degree. Women, especially older women, are more likely to get the disease than are men. An estimated 35 percent of postmenopausal White women have osteoporosis of the hip, spine, or distal forearm. That said, men, especially elderly men, can and do get osteoporosis.
  • Osteoporosis does not affect everyone to the same degree. Women, especially older women, are more likely to get the disease than are men. An estimated 35 percent of postmenopausal White women have osteoporosis of the hip, spine, or distal forearm. That said, men, especially elderly men, can and do get osteoporosis.
    •
 
Osteoporosis puts you at a greater risk of breaking a one from a minor fall, bending to pick up something or a simple sneeze. These minor accidents or everyday movements can cause a fracture and this is serious. Like your mother told you, the best time to build strong healthy bones is when you’re young, but it is never too late to begin a healthy diet that includes the right amount of calcium and protein. Scientists have found that protein can decrease your chances for developing bone disease, like Osteoporosis. Some of these studies reported that protein will help protect bone density loss. Here are just two studies that show the benefits of protein for healthy bones.
 
 
Studies on Protein intake; effects on bone density and bone loss
 
  • Osteoporotic Fractures Research Group. Am J Clin Nutr. 2001; 73(1):118-22
 
This research study was conducted over a 7- 10 year period and followed 1000 elderly women. The study found increase bone loss and risk of hip fracture in those with a higher ratio of animal protein to vegetable protein in their diet. The scientists concluded that protein requirements were necessary for maximizing bone health, but most of it should be derived from green vegetables, beans, nuts and seeds, more than an animal source.
 
  • Devine A; Dick IM; Islam AF; Dhaliwal SS; Prince RL Protein consumption is an important predictor of lower limb bone mass in elderly women. Am J Clin Nutr. 2005; 81(6):1423-8.
 
This study compared protein intake with bone mineral density in the heel in 75 year old women. They discovered at a later age, a higher range of protein intake (above 80 grams a day) contributed to better bone density. Their study supports the importance to insure adequate intake of protein as we age.
 
Scientists also recommend eating vegetable protein sources like beans, nuts, seeds, and green vegetables. This is the most favorable source of protein to insure bone health. Vegetarian diets should be designed so that adequate protein intake is consumed. Grains, rice and potato are not enough. Experts also say that supplements or some animal products may help in maintaining muscle and bone mass. It will also prevent frailty, but diets should be designed for the elderly. Animal products should not be the major source of protein in the diet.
 
What if you’re not a vegetable lover?
 
Besides getting protein from vegetables and animal products, Profect, a protein beverage, can support a healthy lifestyle too. In fact, it has been recommended for some medical patients who have specific protein needs. Protica Research states:
 
“Profect provides critical nutrition. It may be administered orally or via feeding tube. Orally, it can be consumed by itself as a ready-to-drink beverage. It may be mixed with other foods, beverages(any temperature), or supplements. Profect protein therapy is recommended for patients when high-density nutrition (i.e. maximum grams of protein per fluid ounce), low glycemic index, low allergen content, high bioavailability, or excellent palatability is a critical requirement.”
 
As we age, sometimes it is harder for us to digest the protein in our diet. That is why Profect Protein Beverage may be a great alternative!
 
Conclusion
 
Protein should be a part of our daily diet for many health benefits, including good bone health. Animal products should not be the only source of protein. Green vegetables, beans, nuts and seed provide a great source, especially for the elderly. Protein supplements can be included in our maintenance program, but it alone does not insure good bone health. Vitamin D and other nutrients are often recommended because they help as we age in our digestive efficiency. They also maximize the absorption of nutrients that we have in our diet. Exercise will help to maintain muscularity in later years.
 
Make no bones about it; our bones are living tissue that helps us function daily. Our organs, and other tissues and body parts rely on it for support and functioning. Like our appearance, with time the bones change and it’s a natural process that can’t be prevented.
 
From the time we are born, our bones are changing. The loss of bone density is inevitable but we can insure a lengthy life of good bones if we start on a diet of protein that could very well include Profect liquid protein.
 
Sources
 
Profect Research: http://www.protica.com/products.htm
 
 
1Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. JADA, 2003; 103(6) 748 – 765.
 
U.S. Department of Health and Human Services, Public Health Service. Healthy People 2000. Washington (DC): U.S. Government Printing Office; 1991. USDHHS Publication No. (PHS)91-50212.
 
U.S. Department of Health and Human Services. Healthy People 2010. Washington (DC): January 2000.