The American Society for Nutrition has just published more evidence confirming that a high-sodium, low-potassium diet is linked to a greater risk of osteoporosis in older people. Urbod Nutritionist, Amanda Michie, explains why:
“Consumption of sodium chloride or table salt in the West far exceeds the body’s requirements. A diet high in Sodium chloride induces acidity of body fluid. With age, the kidneys are less effective at excreting an excess acid load from the body and therefore stores of calcium (which have an alkalising effect) in the bone are used to rebalance the pH levels. Ultimately this can lead to weakening of the bones and osteoporosis.”
Fruit and vegetables contain the correct balance of sodium and potassium in line with the body’s physiological requirements so extra salt is not needed unless living in a hot climate or exercising excessively where there is an increased loss of sodium via sweating.
Postmenopausal women who are at more risk of developing osteoporosis due to the decline in oestrogen should especially adopt a low sodium diet and aim to consume 4-5 portions of fruit and vegetables per day. A diet rich in green leafy vegetables and legumes is beneficial for menopausal and postmenopausal women for several reasons but notably for their phytoestrogen, calcium and magnesium content which are important for maintaining healthy bones.
See below for more information on phytoestrogens.
Amanda works for Urbod as a Nutritionist in their clinics in the City and Canary Wharf.
