While many think of osteoporosis as a disease of women, while older women have the highest risk, we can get it. Men and women and all races.

Today we look at osteoporosis basics and new findings that remind us of the risk among men. We’ll end with some strategies that may reduce your risk of bone loss.

Osteoporosis basics

Our bones are dynamic — we constantly make new bone tissue and destroy the old. We made new bone faster than breaking it down in our younger days, increasing bone mass.

The bone-building process begins to slow in our early 20s, and we hit our peak bone mass by 30. After that, we lose bone mass faster than we make it.

Your chances of developing osteoporosis hinge on how much bone mass you achieved in your younger years. Bone mass peaks in our 20s and hinges on inherited genetics and ethnicity.

To my young readers: Do what you can to optimize your bone mass while you are young. Bank that bone mass for late in life. I’ll give you some tips at the end.

Osteoporosis: Fixed risk factors

Here are some of the factors that can make you more likely to develop osteoporosis or significant bone loss:

Age. As we observed above, bone density peaks around age 30. After that, you experience bone loss.

Gender. Women over age 50 have a higher risk. Compared with men, women are four times more likely to develop osteoporosis, as females have thinner bones and longer lives. But remember: Men can get significant bone loss, too.

Family history. Inherited genetics play a role: If your parents or grandparents had osteoporosis (or hints of it, such as a broken hip after a minor fall), your risk is likely higher.

Bone structure and body weight. Petite and thin women have a higher risk of osteoporosis. Thin men have a higher risk than men with larger body frames and higher weights.

Broken bones. If you have a history of bone breaks, you may have a higher risk.

Ethnicity. White and Asian women are more likely to develop osteoporosis than others.

Certain diseases. Rheumatoid arthritis and other conditions can raise your risk of osteoporosis. The risk of osteoporosis is higher in people who have some medical issues, including:

• Celiac disease
• Inflammatory bowel disease
• Kidney or liver disease
• Cancer
• Multiple myeloma
• Rheumatoid arthritis

Osteoporosis: Modifiable risk factors

Let’s take a look at some modifiable risk factors. We begin with this observation — osteoporosis is more common among individuals who have too much (or too little) of certain hormones.

For example, lower levels of sex hormones can cause weaker bones. With a drop in estrogen levels at menopause, the risk of osteoporosis rises among women. Some treatments for breast cancer (aromatase inhibitor pills) and prostate cancer can lead to more bone loss.

Making high thyroid hormone levels can accelerate bone loss. In addition, overactive parathyroid or adrenal glands lead to a higher chance of getting significant bone loss.

Some medicines, such as long-term steroids (for example, prednisone), can lift your chances of getting osteoporosis. Finally, smoking and heavy drinking — don’t do it.

Bone loss and men

I don’t think about osteoporosis when I think about my health. I don’t have any factors that put me at high risk. But am I being too casual about it? A new study reminds us that men get osteoporosis too.

Here are the new study findings:

Men with high body fat levels have lower bone density and appear more likely to experience a bone fracture than those with normal body fat levels.

Researchers from the University of Chicago Medicine (USA) analyzed bone mineral density and body composition of nearly 11,000 individuals under 60 years.

Listen to study author Rajesh K. Jain, M.D.: “We found that higher fat mass was related to lower bone density, and these trends were stronger in men than women. Our research suggests that the effect of body weight depends on a person’s makeup of lean and fat mass and that high body weight alone is not a guarantee against osteoporosis.”

Full disclosure: The study authors report receiving no external funding.

Dr. Jain wonders if we health care providers should consider osteoporosis screening for those with high body weight, also taking into account other risk factors.

So what can we do to try to reduce our risk of osteoporosis?

Osteoporosis — How can you reduce bone loss risk?

I often talk about aerobic-type exercise. But we probably should focus as well on bone-strengthening activities. Webmd suggests these weight-bearing activities:

• Aerobics
• Stair climbing
• Dancing
• Jogging
• Tennis and other racket sports
• Running
• Tai chi
• Walking
• Water aerobics
• Yoga

I do various weight-bearing and strength-training sessions for most days of the week, aiming for 30 to 40 minutes.

But strength training is more than these formal activities. We build bone and muscle when we do activities such as lifting bags of groceries or small children.

Some benefit from lifting weights, but I find bodyweight movements more appealing as I age. I prefer pushups to bench presses and have recently begun using elastic resistance bands.

Vitamin D and calcium

Vitamin D and calcium promote bone density. We can generally absorb the calcium we need from our diet with vitamin D. Consider some sun — to make reasonable vitamin D levels, we need to get some sun on most days of the week. Of course, remember the recommendations for sun exposure and skin cancer risk reduction.

While you won’t get a lot of vitamin D from food, some options in the dietary realm include liver (a hard pass for this writer), fatty fish such as salmon or mackerel, eggs, or foods fortified with vitamin D.

Can we get enough vitamin D through food? Ask a knowledgeable health care provider if you might benefit from vitamin D supplements.

According to WebMD folks, most adults should get about 1,000 milligrams of calcium daily. But if you’re a male over 70 or a female over 50, you should aim for 1,200 milligrams.

Good sources of calcium include:

• Low-fat dairy products
• Dark green leafy vegetables
• Canned salmon or sardines with bones
• Soy products, such as tofu
• Calcium-fortified cereals and orange juice

If you take supplements, please be careful — too much can lead to kidney stones, poor muscle tone, constipation, and other problems.

The National Academies of Sciences, Engineering, and Medicine recommends that total calcium intake from supplements and diet combined be no more than 2,000 milligrams daily for people older than 50.

Other osteoporosis avoidance strategies include avoiding smoking, drinking alcohol in moderation (if at all), and dodging excess caffeine.

That’s it for today. Thank you for joining me. I hope you have a joy-filled day. As for me, there is little vitamin D coming from that orb in the sky on this cloudy Seattle day.

[The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.]

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Eggs are nature’s perfect food. However, most people think nothing of throwing out eggshells, not realizing the full health benefits found within the hard casing. When dried and ground into a powder, eggshells are an excellent source of natural calcium, around 40% according to Healthline, and deliver cost savings to your wallet.

Eggshell composition

In addition to calcium and protein, eggshells also contain small amounts of other minerals, including strontium, fluoride, magnesium, and selenium. Just like calcium, these minerals play a role in bone health.

Directions for eggshell powder

Before diving into the instructions, ensure you are using farm eggs — direct from an actual farm. Why? Factory farmed eggs have been processed using a sterilized solution and may be harmful to ingest the residue.

1. Wash the farm eggs before cracking (otherwise, you will have chicken poop in your food)
2. Throw eggshells onto a baking sheet.
3. Place in a preheated oven at 250-degree Celsius or 482 Fahrenheit.
4. Bake eggshells for 20 minutes to kill the potential for salmonella.
5. Remove eggshells from the oven and cool.
6. Use a mort and pedestal or an electronic grinder until eggshells are a fine powder.
7. Store powder in a secure container in a cool, dry place.

The eggshell powder has a long shelf life, and you can continue to use it within six months and beyond.

Personal Testimonial

I’m in my mid-forties. Gasp! Middle age! As a woman, I must consume ample calcium to ensure I maintain bone density in this critical time of life. How much is enough? Harvard Medical School explains:

Like many women, you may have memorized the minimum daily calcium requirement — 1,000 milligrams (mg) a day for women ages 50 and younger and 1,200 mg for women over 50 — and followed it faithfully in an effort to preserve your bones.

Three to five times a week, I consume a nutrient-dense deep green smoothie and place a level teaspoon of eggshell powder inside. The powder is flavorless. Given I have incorporated the practice of eating eggshell powder for the last four months, my nails and hair are visibly healthier. I also feel peace of mind knowing my body is receiving essential nutrients allowing me to remain durable — well into my golden years. Over the last two months, I sprinkle a 1/4 teaspoon into my dog’s food once a day. Astor’s nails are healthy and growing at a rapid rate!

Egg facts

Did you know that eggs direct from a farm do not need to be refrigerated? Farm eggs have a built-in natural protective coating and are nature’s way of preserving the eggs. The opposite is true of sterilized factory-farmed eggs, and the protective layer removed, requiring refrigeration.

Resources

• Healthline: https://www.healthline.com/nutrition/eggshells-benefits-and-risks
• Dr. Axe: https://draxe.com/nutrition/eggshell/
• Pete and Gerry’s Organic Eggs: https://www.peteandgerrys.com/blog/diy-eggshell-calcium-powder
• National Library of Medicine: https://pubmed.ncbi.nlm.nih.gov/15018022/

Credit to my Mom, Sheila Beasley, who continues to teach me the wonders and bounties of our natural world, a life long learner of the incredible health benefits sitting outside our doorstep.

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Traditionally, the foods thought to be the richest in calcium were mainly dairy-based and there has been historically strong media messaging surrounding the benefits of milk.

Some plant-based diets, like some forms of vegetarianism, include dairy products. Others like veganism, do not. There is frequently concern that decreasing or eliminating the intake of animal products will lead to deficiencies in important nutrients.

Here, I am going to break down some common calcium concerns and review which plant-based foods offer the most calcium!

Why do we need calcium?

Calcium is an essential nutrient. It is one of the main elements that make up bone. It also plays an important role in muscle contraction as well as sending signals between cells.

This messaging between cells allows for nerve conduction, blood vessel contraction, and the release of certain hormones. Calcium also acts as a chemical stabilizer for enzymes in the body. This allows for important chemical reactions to take place.

Can you have too much or too little calcium?

Yes. If we don’t get enough calcium we are at higher risk for conditions like osteoporosis. Low calcium levels are not always due to inadequate intake, however.

Problems with the parathyroid or deficiencies in other minerals like magnesium can also contribute to depleted calcium levels.

It is difficult to get too much calcium from the foods you eat, although you can get an excessive amount from taking supplements. Certain health conditions, like kidney problems, can also put you at risk for having too much calcium in your body.

Excess calcium can increase your chances of developing kidney stones as well as having calcifications form in other parts of your body.

How much do we need?

The average adult needs about 1,000 milligrams of calcium a day. For adults over 70 years of age, that number increases to about 1,200 milligrams a day.

Bioavailability

There is no question that both dairy and plant foods contain calcium that our bodies can use. However, what does get called into question is how available that calcium is to our bodies.

What this comes down to is something called bioavailability.

Bioavailability is defined as the degree to which a substance is absorbed or made available to use.

It is an important concept to understand when you are working towards achieving a balanced diet.

Each nutrient constituent of food has a certain bioavailability and that bioavailability is based upon several factors. These factors include:

• The form in which the nutrient exists in the food
• The other elements found in the food
• Your body and any medical conditions you may be facing
• Medications you may be taking

The bioavailability of plant-based calcium varies depending on which plant source you choose. Certain plant-sources are higher in chemicals called oxalate and phytate.

Phytate and oxalate can decrease the amount of calcium that can be absorbed from the food. Certain foods like spinach and wheat bran have higher levels of these substances.

Calcium Champs

Plants are indeed capable of providing you with calcium! Additionally, they tend to provide an astounding amount of vitamins, minerals, and fiber. Here is a list of plant-based foods that are calcium superstars.

Tofu prepared with calcium sulfate– 434 milligrams per 1/2 cup

White beans– 81 milligrams per 1/2 cup

Broccoli-31 milligrams per 1/2 cup

Bok choy– 79 milligrams per 1/2 cup

Dried Figs– 61 milligrams per 1/4 cup

Kale– 47 milligrams per 1/2 cup

Oranges-60 milligrams in 1 medium orange

Keep in mind that the above measurements may not be a typical serving size. For example, one serving of broccoli is usually one full cup. This means that for several of these foods, you will likely be getting quite a bit more calcium than is listed!

Also, whether foods are raw or cooked, and how they are cooked also affects how much calcium they will ultimately provide.

Final Thoughts

Calcium is a vitally important element in our diets. Without it, our bones can deteriorate and many of our important chemical reactions can be stalled.

Armed with the knowledge of which plant foods provide calcium, you can tailor your intake to get adequate amounts. What is important to remember about nutrition is that foods work in synergy. We do not eat in a vacuum!

The truth is we don’t know every detail about how nutrients are absorbed yet. But we do know that it is vital that we receive all of our nutrients from a variety of sources.

I want to be clear that dairy sources of calcium are still good sources of calcium. However, the benefits of leaning into a more plant-focused diet are innumerable and there are plenty of plant-based foods that are excellent sources of calcium!

Find out more: https://lpi.oregonstate.edu/mic/minerals/calcium#food-sources

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