Hey all, I'm pretty new to the world of Paleo, having just read the Paleo Solution by Robb Wolf, listened to a handful of his podcasts, The Primal Blueprint by Mark Sisson, LeanGains, and other such blogs.
I've been eating paleo + goat dairy (as well as ~1T of 18% cream in my morning cup of coffee) for approximately a week now - read: NEWBIE! - and have already started to notice a difference in my skin and nails, which are growing like weeds and looking so strong and healthy!
Anyhow, two years ago I suffered from a femoral neck stress while running a marathon which later fully broke and lead to my diagnosis of osteoperosis. At the time, I was eating close to a paleo diet; very low carb, few processed foods, a lot of whole and organic foods, but likely not enough healthy fats. I still run and am addicted to "chronic cardio" marathoning, although I have toned back my mileage, increased my walking and light cardio activities and have begun a strength training regimne 2-3 days per week.
I have been put on calcium, vitamin d, and other "natural" supplements by my doctor to try and slow down my rate of bone loss, however it doesn't seem to be working and they can't put me on any osteoperosis medication as I am a 25 year old female who is looking to conceive in the near future.
My question, is whether or not a Paleo lifestyle can help slow down my rate of bone loss, or even improve my condition. Also, as I already suffer from osteoperosis, would you recommend removing dairy from my diet completely or increasing?
asked bySarah_Mae (303)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on July 01, 2012
at 04:15 AM
First of all, I definitely think a paleo diet can improve your condition.
These nutrients are really important to bone health: calcium, magnesium, vitamin D, adequate protein, and (most important IMO) vitamin K2.
The following decrease calcium absorption when consumed with it: oxalic acid, insoluble fibers, and magnesium. Some people say the same of phytic acid/phytate but I'm not really convinced it has that much of an effect.
I say keep the dairy unless you suspect you have an intolerance. But avoid eating seeds, nuts, coffee, spinach, and chocolate with it.
I wrote this answer in a bit of a rush, so ask me and I'll elaborate or provide sources for things I've said here.
on July 01, 2012
at 03:41 AM
Please see my reply to this post:
on July 01, 2012
at 05:58 AM
Hi, I have osteoporosis too (I'm 38, originally diagnosed at 31). I take magnesium, Vitamin D, High-vitamin butter oil (which contains K2 though I may separately supplement with K2 also) but no calcium. I do, however eat dairy, not masses but I do eat raw, aged cheeses, some of which (gouda for exmaple, Dragonfly put me onto this) contain K2. Foie Gras also contains masses of K2 if you like it, don't have any ethical issues with it (and can afford it!)
One thing I would say if you are trying to have kids is REALLY make sure you're vitamin levels (especially D) are high enough and do eat dairy if you tolerate it when pregnant and breast-feeding. I went from osteopenia to full-blown osteoporosis whilst carrying and then extended breast-feeding my two children. Though breast-feeding is thought to be protective of osteoporosis over the long term if all your D is flowing out in the milk (as mine was) it won't be!
As long as you keep away from oxalic acid, as Mscott says, whilst actually eating calcium, it shouldn't be a problem - I would be tempted to drop the calcium supplement and replace with food, there is a lot of controversy over their effectiveness.
Lastly, I don't know what you weight is, maybe low if you are a marathoner, but my weight was far too low in certain periods of my life, including just before I conceived my first child and I'm sure that had a negative effect. Eating 95% paleo has seen me settle at around 130 lbs (I'm a fraction under 5'8) which I maintain whilst still eating plenty. I've actually now decided I'd rather be a little heavier, even than I am now, if it means strong bones and am making sure I have plenty of good fats like butter which, if pastured, also contain K2.
Good luck with it all, I was really upset to be diagnosed so young but if you look after yourself, at 25 you may well be able to actually build some bone density back, just make sure you get enough nutrients for yourself as well as your growing babies!