Did you know that when you lose weight you are jeopardizing
your bone health?
Weight reduction diets are becoming more and more a trend in the region. Every day you hear of people following a certain diet to lose a few kilos.
Part of the weight lost during dieting is bone loss. Weight loss diets that are not adequate in calcium content may lead to calcium resorption from the bones and thereby bone loss. This is particularly true during fad dieting, or dieting without professional advice which is not accompanied by adequate calcium intake and regular exercise, both of which help to build bone mass.
Weight reduction diets are becoming more and more a trend in the region. Every day you hear of people following a certain diet to lose a few kilos.
Part of the weight lost during dieting is bone loss. Weight loss diets that are not adequate in calcium content may lead to calcium resorption from the bones and thereby bone loss. This is particularly true during fad dieting, or dieting without professional advice which is not accompanied by adequate calcium intake and regular exercise, both of which help to build bone mass.
How does an unbalanced diet affect
bone health?
o Skipping meals: most people when they want to cut down on their calories
start skipping meals. Usually the first meal to go is breakfast, the meal that
is usually packed with calcium
o Calorie restriction: Recent studies found a direct link between severe calorie
restriction and osteoporosis. Following an extreme weight loss diet for as
little as five months caused significant bone loss. It was also shown that
women who diet regularly on these extreme diets had bone mineral content as much
as 16% lower than women with normal eating habits.
o Unbalanced food groups: Most of these extreme fad diets are based on the
consumption of certain food groups for a prolonged period of time. These diets
are very low in calories, and most of the time deficient in certain types of
nutrients. They do not include dairy products which make them poor in calcium
and also they tend to eliminate the essential nutrients the body needs to
effectively absorb calcium.
o Disrupted estrogen levels: Prolonged strict weight loss affects estrogen levels in the
body which affects bone health. Estrogen is known for its beneficial effect on
bone health. Women at higher risk are post menopausal women and teenagers.
- Post-menopausal women, according to a recent study, are at
a higher risk of losing bone when on severe caloric restriction, because they
tend to be less active, they have less estrogen production, and they consume
less calcium especially during dieting.
- Teens are mostly concerned as they tend to follow fad
diets. They are also at a critical age of bone building, so severe weight loss
could lead to estrogen deficiency and cessation of menstruation. This could
cause serious damage to their bone health.
When you are on a diet, don’t starve
yourself!
o Consult a dietician: Your dietitian will surely help you make healthy food
choices, and implement a varied and balanced diet plan that fits your lifestyle
and needs.
o Cut calories not calcium: calcium in weight loss will help preserve your bone mass,
and aid you in losing weight.
o Include 3 dairy per day: when on a weight loss diet make sure to get your 3 daily
servings of milk and dairy.
o Put realistic goals: set a target weight you can reach, so you don’t get
frustrated.
o Exercise regularly: bones are like muscles they grow stronger with exercise.
Remember: A healthy eating plan coupled with
exercise will help you reach your weight loss goal and preserve your bones!
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