Protein Goes Straight to Your Hips - Making Them Stronger
Mature adults may want to consider consuming more protein to help them avoid hip fractures. This is the finding of a study conducted by researchers from the Institute of Aging Research of Hebrew SeniorLife, an affiliate of Harvard Medical School.
The study findings were published May 5, 2010 in the online version of Osteoporosis International journal.
The researchers looked at the data of 976 participants from the Framingham Osteoporosis Study. The participants included 576 men and 370 women with an average age of 75, all with no previous history of hip fracture.
During the study period, the participants completed food frequency questionnaires. The researchers used this data to determine protein intake.
They found that participants in the lowest 25% of dietary protein intake (less than 46 grams daily) had approximately 50% more hip fractures than those with the highest intakes (70 grams or more daily).
Previous studies have shown that protein helps increase bone mineral density, which lowers fracture risk. In addition, the researchers believe protein helps to build muscles in the legs, decreasing the likelihood of falling and fracturing a hip.
Along with protein, beans, seeds and nuts have been shown to keep bones strong. To maintain healthy bones, it is also important to incorporate enough calcium in your diet.