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Eating More of This Delicious Food Can Help Reduce the Risk of Fractures and Falls As You Age


Calcium intake has always been linked to stronger bones. We take supplements and aim to keep our levels high to stay healthy. But it might be time to start turning to dairy for even more bone protection.

A new study by the BMJ reports that eating dairy products rich in calcium and protein reduced the amount of falls and fractures in older adults. The randomized controlled trial was done on adults living in residential care. Researchers in Australia, the Netherlands, and America ran the trial done in Australia.

The major finding of the study was that upping dairy intake, in foods such as milk, yogurt, and cheese, helped reduce the risk of fractures by 33 percent. Older adults in residential care often have low calcium and protein intakes, leading to weak bones and a higher chance for falls. They’re especially prone to hip fractures, which the study found were reduced by 46 percent, while falls were reduced by 11 percent.

Researchers specifically looked at the recommended daily calcium and protein intake measurements. They made sure the participants were nearing the recommended 1,300 mg of calcium through dairy products. This was important since the calcium intake for most older adults in care homes is typically under 700 mg.

The study suggests that depending on your dietary needs, supplements don’t always have to be the answer if you’re low on calcium. Researches said that improving our calcium and protein intake through dairy products “is a readily accessible intervention that reduces risk of falls and fractures” in older adults.

While not all of us might fit into this category, we can start early and keep our bones healthy by turning to dairy products. That means eating more milk, yogurt, and cheese in your daily life if you can. It might save you from a dreaded broken hip in the future!

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