Should we eat dairy products to fight against the onset of osteoporosis after menopause? “According to the latest recommendations of the French Society of Rheumatologytwo to three servings a day of dairy products improve bone strength and reduce the risk of osteoporosis“, says Dr. Martine Perez to Top Health. ANSES recommends 800 mg of calcium per day for an adult and 1,200 mg for a child or a person over 55 years of age. Finally, the National Health Nutrition Plan recommends that seniors consume 3 to 4 dairy products per day.
A recent study carried out in nursing homes in Great Britain notably highlighted a 33% reduction in fractures, and in particular a 46% reduction in hip fractures, when the number of dairy products was increased. 2 to 3.5 per day, compared to an unchanged diet. And this regardless of the dairy product consumed: yogurt, milk, cheese.
Dairy products provide calcium and protein
Dairy products have the advantage ofprovide both calcium and quality protein, the two essential ingredients for bones. Contrary to what has been said and written, the fact of consuming dairy products – with the exception of butter – does not increase cholesterol levels.
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For people who, by taste, do not consume dairy products, a calcium supplementation may be judicious (water enriched with calcium, food supplements, etc.). Experts also recommend protein consumption in the prevention of osteoporosis. Proteins also play a role in muscle building and reduce the risk of falls, and therefore fractures, in the elderly. In addition, for people deficient in vitamin D, supplementation should be considered.
