A couple of headline-grabbing studies recently reminds us of the importance of context. An association is not causation and everything we do can have an effect on our overall health.
Relying on one thing to keep you fit and healthy is not going to do it. Especially when it comes to keeping our bones healthy.
The first headline
“Vegetarians are at higher risk for hip fractures” grabs your attention. No one wants to break a hip and fear always sells.
If we look at this study there are a number of things the headlines don’t capture. First the actual numbers. During this study, there were 26,318 women and 822 hip fracture cases in over 20 years. So 3% of the study fractured a hip in more than 20 years. In the general population 1 in 3 women and 1 in 12 men will fracture a hip. While this study found that after adjusting for age, vegetarians were the only group that had a higher risk of fracture, that doesn’t prove being a vegetarian is bad for your bones.
Second, it might prove that dairy is bad for your bones since vegetarian diets do include dairy. A Swedish study showed that high milk intake was associated with higher fracture risk in women.
Third, in this study, the vegetarians had the lowest Body Mass Index (BMI) weighing less than the meat eaters. Lower BMI is related to lower body weight, lower muscle mass and lower bone density. Losing muscle mass is associated with bone loss.
Finally, the participants self-reported their food intake. This is inconsistent at best. People tend to over-report their “good” foods and under-report their “bad” choices. We aren’t that good at remembering our food choices.
The positive, this study reinforces the fact that we need to be aware of our food choices. That all diets including vegetarian diets, which include dairy, require variety and attention to nutrients to be healthy options.
Vitamin D
What about Vitamin D? The latest research published in the New England Journal of Medicine proclaims that Vitamin D and Omega 3 supplements don’t prevent fractures.
Personally, I wouldn’t think so.
Why?
Because this is the kind of silo-type thinking that gets people confused. It is a mixed message. Of course, Vitamin D won’t prevent a fracture, unless by some miracle it prevents you from falling. I haven’t heard this to be a positive side effect of taking vitamin D.
Do you know what does prevent falls? Of course you do.
It also maintains muscle mass and improves bone density.
Taking a Vitamin D and calcium supplement, along with specific strength training exercises and a healthy diet improves muscle and bone health. BTW this also is critical for preventing falls which cause fractures.
A study from the Endocrine study proves that diet is only one component of bone health. Christian Muschitz, M.D., of St. Vincent Hospital Vienna and the Medical University of Vienna in Vienna, Austria says,
“Veganism is a global trend with strongly increasing numbers of people worldwide adhering to a purely plant-based diet. Our study showed resistance training offsets diminished bone structure in vegan people when compared to omnivores.”
Dr Christian Muschitz
Bones and diet
The researchers in this study also found that there was no difference in bone health when comparing omnivores to people following a vegan diet as long as they did resistance training.
To maintain bone health exercise is critical as well as eating lots of vegetables, including sources of calcium, vitamin K, and D as well as reducing alcohol consumption.
Remember that good health is not reliant on one thing. If you see a headline that sounds too good, or bad, to be true, it might not be telling the whole story.
Change your mind, change your health,
Shayla
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