Some research has suggested that beer may be “better for bone health” than other kinds of alcohol because some kinds of beer have high levels of the mineral silicon.
Beverage options that are better choices include calcium and vitamin D-fortified juices, plain or chocolate milk, or flavored waters. While caffeine is widely believed to have some health benefits, it is also proven to deplete calcium from bones.
According to an Australian study recently published by the European Journal of Clinical Nutrition, red wine contributes to stronger bone health in older men. The researchers found links between improved bone mineral density (BMD) and red wine consumption in men aged 50 to 80.
In particular, heavy alcohol use decreases bone density and weakens bones' mechanical properties. These effects are particularly striking in young people (and animals), but chronic alcohol use in adulthood can also harm bone health.
The ingredient — dietary silicon — is especially prevalent in hops, but also in barley and wheat. Since silicon is most readily available in hops, it's no surprise that IPAs — with their hoppy goodness — are the best type of beer for bone health when it comes to dietary silicon content.
It's important to know that alcohol can also increase the risk of falls in older adults who have osteoporosis. This leads to fractures, which are the most serious consequence of osteoporosis.
There are abundant data to show that too much alcohol is detrimental to health, including bone health, and a J-shape or U-shape relation explains the association between alcohol intake and other chronic diseases (1).
However, if you are going to drink, having red wine in moderation is a healthier choice than other alcoholic drinks. This is due to its high levels of antioxidants called polyphenols, which have been linked to better heart and gut health.
Milk. Calcium is the bone-building darling in a glass of milk, but the beverage also naturally contains other nutrients that benefit bone health, including vitamin D, magnesium, and phosphorus.
The safest strategy is eating a diet that's low in salt and rich in fresh and minimally processed whole grains, fruits, and vegetables. Include enough calcium and vitamin D from foods, and supplements if necessary, and be sure to limit caffeine and carbonated drinks.
Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label.
A lifelong lack of calcium plays a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss and an increased risk of fractures. Eating disorders. Severely restricting food intake and being underweight weakens bone in both men and women.
High doses of caffeine (800 mg) can double the amount of calcium lost in the urine.
6) Therefore, to reduce risk of osteoporosis, adequate calcium and vitamin D intake, as well as moderate coffee consumption (up to 3 cups/d) is advised particularly in older adults.
Pale-colored malts may be the better choice if you want to strengthen your bones, since these had more silicon than the darker beers, like the chocolate, roasted barley and black malt. Non-alcoholic beers had the lowest silicon levels of any of the brews tested.
The results show that beer indeed is a significant source of bone-building silicon in OSA form. The study analyzed 100 commercially available beers for their silicon content and found the average silicon content ranged from 6.4 to 56.5 milligrams per liter (mg/L). There is no recommended daily intake for silicon.
Malbec. As an especially thick-skinned variety, Malbec claims higher antioxidant levels than other red wines especially in terms of resveratrol. This variety has two to four times the amount of anti-inflammatory, health boosting antioxidants than other popular red wines like Cabernet Sauvignon and Merlot.
Resveratrol in red wine
Some research shows that resveratrol could be linked to a lower risk of inflammation and blood clotting, which can lower the risk of heart disease. But other studies found no benefits from resveratrol in preventing heart disease.
In women, chronic alcohol exposure can trigger irregular menstrual cycles, a factor that reduces estrogen levels, increasing the risk for osteoporosis. Also, cortisol levels may be elevated in people with alcoholism. Cortisol is known to decrease bone formation and increase bone breakdown.
Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
Eating for healthy bones
But if you don't feel like eating much some days, it's still important to try to stick to a healthy, balanced diet. For healthy muscles and bones, you need calcium, vitamin D and protein: calcium keeps our bones and teeth healthy. vitamin D helps our bodies to absorb calcium.
The bone-building phase in young adults -- at its speediest -- takes three to four months, and it may take a lot longer if you have osteoporosis or are older. So you won't be seeing big changes on any bone density tests after your first week of working out. Bones change slowly -- but they do change.