A cross-sectional study has linked dietary acid load with osteoporosis in postmenopausal women. This finding strongly reinforces the foundational principles of Save Our Bones’ 80/20 pH-balanced diet.
In this article, we’ll review the details of that study. You’ll learn about the strengths of cross-sectional studies, the impacts of dietary acid load, and the relationship between diet and bone health.
The study identifies characteristics shared by postmenopausal women who have osteoporosis that are not found in women with stronger bones. You can use this knowledge to change your behaviors, and by doing so, strengthen your bones.
All About The Study
A cross-sectional study published in the journal Food Science And Nutrition in 2022 examined the diets and bone health of postmenopausal women.
For a cross-sectional study, researchers collect data from a wide variety of individuals at a single point in time. Because the data acts like a snapshot, the study process does not influence the behavior of the participants.
This study’s participants included 232 postmenopausal women between 50 and 65 years of age. Of those women, 124 had normal bone mineral density (BMD) and 108 were diagnosed with osteoporosis using DXA scans.1
Each participant’s dietary acid load was calculated using a semiquantitative food frequency questionnaire that covered the prior year. A semiquantitative food frequency questionnaire collects information about portion sizes, specified either as standardized portions or a choice of a range of portions. This provides more information than a nonquantitative questionnaire, which asks how frequently the participants eat each type of food but not the portion size.
This set of study methods is highly reliable, making this study particularly useful for assessing the impact of diet on osteoporosis.
Synopsis
A cross-sectional study of 232 postmenopausal women used DXA scans and semiquantitative food frequency questionnaires to assess the impact of diet on osteoporosis.
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About Dietary Acid Load
The key finding in this study linked osteoporosis and a high Dietary Acid Load (DAL).1
When our digestive system breaks down the food we consume, it releases the compounds and molecules that comprise that food. Some compounds will have an acidifying or alkalizing effect on our body; they are acid or alkali precursors.
Our kidneys eliminate excess acid through urine, and the measurement of this excreted acid is called net endogenous acid production (NEAP).
The effect of a specific food or an entire diet on NEAP is called potential renal acid load (PRAL). Every food has a PRAL score that indicates whether it will acidify or alkalize the serum pH. This makes it possible to assess a diet for its impact on dietary acid load.
A diet with a high potential renal acid load (PRAL) score will correlate with a high net endogenous acid production (NEAP) level, which indicates a high Dietary Acid Load (DAL).
The authors of this study used the food frequency questionnaire completed by each participant to assess their PRAL, NEAP, and DAL.
Synopsis
The key finding in this study linked osteoporosis and a high Dietary Acid Load (DAL). DAL was assessed by calculating the potential renal acid load (PRAL) score of each participant’s diet. The PRAL score is used to calculate the net endogenous acid production (NEAP) of each diet, which in turn reveals the Dietary Acid Load (DAL).
Differences In Dietary Acid Load Correlated To Osteoporosis
The study authors found that women with osteoporosis had higher PRAL and NEAP scores compared to those with normal bone mineral density (BMD). The researchers noted that the participants with low BMD scores ate a diet that was lower in potassium, magnesium, and calcium than the women with normal BMD.
The likelihood of osteoporosis increased by three percent with a one-unit increase in PRAL score. Those odds increased by four percent with increasing NEAP scores, up to a single unit of change.
The authors’ conclusions were extremely clear:
“The risk of osteoporosis was 65% and 72% higher in the women with the PRAL and NEAP scores above the median compared to the group with the scores below the median, respectively. These findings imply that dietary patterns that produce high DAL can have a detrimental effect on bone health.”1
Synopsis
The authors found that high PRAL and NEAP scores correlated with a significantly higher risk of osteoporosis. High Dietary Acid Load has a detrimental effect on bone health.
Dietary pH-Balance Is The Basis Of Bone Strength
The authors of this study validated one of the foundational principles of the Save Our Bones approach to reversing and preventing osteoporosis.
A high dietary acid load weakens bones because the body will remove alkalizing minerals from bone tissue to maintain a healthy pH balance. Without a pH-balanced diet, your bones are under constant assault.
The study authors stated that “a high-acidity diet can increase the risk of osteoporosis and fractures related to decreased bone density, while consumption of alkaline-producing foods can prevent acid-dependent bone loss.”1
This fact is foundational. On it, we can build a diet that supports strong and healthy bones- – which is as the Save Institute explains in the program.
Synopsis
High-acidity diets weaken bone, while the consumption of alkaline-producing foods can prevent bone loss. This is the foundation of the Save Our Bones approach to a bone-healthy diet.
What This Means To You
This study is another reminder that what you eat each day can make a meaningful difference to your bones.
But knowing that you should eat a more pH-balanced diet is one thing.
Knowing what to put on your plate tonight is another.
That’s where many people get stuck. They start wondering which foods to combine, whether they have to give up the meals they enjoy, or how much time they’ll have to spend planning and preparing “bone-healthy” meals.
Fortunately, eating for your bones doesn’t have to feel restrictive or complicated.
The Save Our Bones approach is based on balance, not deprivation. You don’t have to eliminate every acidifying food. Instead, you can begin making simple choices that tilt your meals toward a healthier balance.
And sometimes the easiest way to make that happen is simply to have pH-balanced recipes and a plan for putting them together.
That’s why we created Bone Appétit.
It includes more than 200 pH-balanced recipes for breakfasts, lunches, dinners, snacks, smoothies, and even desserts, so you don’t have to continually ask yourself, “What should I make?”
You can simply choose something that sounds good, or if you want a full plan, you can follow the 30-Day Meal Planner that comes with Bone Appétit.
So if you’ve understood the principles of the pH-balanced diet but have ever wondered how to turn them into actual meals, I invite you to take a look at Bone Appétit.
You may discover that supporting your bones can taste a lot better – and feel a lot easier – than you expected.
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References
1 https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.3102
Thankyou once again for the profound insights you provide into how the things we eat affect the strength of our bones. Absolutely invaluable.
Over the years! Since 2007, Your research has kept ne on track.
Back in 1994 I was diagnosed with cervical & lumbar deterioration.
I have always headed to alternative medicine, even though I worked as a Nurse & midwife.
In 2007 I had a Bone density scan revealing Osteopenia/ Osteoporosis.
I have been sticking as close as possible to your regime.
18mths ago I had another BD scan.
The findings were similar to the first.
I felt this was a good result!
I am 85yrs now.
I still walk everyday & do exercises.
I have known people who have taken those drugs & have suffered many of the side effects.
Your program is far preferable!
A Healthy mind & healthy body is really what we should all aim for.
Thank you Vivian .😃
Thank you so much for sharing your inspiring story! Naturally maintaining stable bone density at 85 is wonderful, and having your health and mobility at this stage of life is something to celebrate.
It has been an absolute honor to walk alongside you on this journey since 2007. Thank you for being such a wonderful part of the Save Institute family and for sharing your encouragement with us!
Hi Vivian. About 6 years ago I had alkaline water installed throughout my entire house including showers I also take Dyln water bottle everywhere I go. They have a filter in them that makes any water alkaline. I’m wondering what your thoughts are about this thank you any opinions you may have
Michele
I admire your dedication to taking proactive steps for your health, Michele!
While eating a pH-balanced diet rich in fruits and vegetables is vital for bone health, drinking alkaline water is actually a different story. Our stomachs need a strong acidic environment to break down food and absorb essential minerals like calcium and magnesium. Drinking alkaline water can neutralize that stomach acid, making it harder for your body to absorb those vital bone-building nutrients.
Because you already have the system in place, there is no need to worry. A simple middle ground is to avoid drinking the alkaline water for 30 to 60 minutes before and after your meals so your natural stomach acid can do its job properly. Plain reverse osmosis or distilled water is ideal around mealtimes.
Thank you again for being a part of the Saver community!
Thank you so much for this information. I was wondering if you could share a list of acidic foods as well as a list of alkaline foods.
Thanks again!
You’re welcome! The Osteoporosis Reversal Program has a long and complete list of acidifying and alkalizing foods. As a general rule, animal proteins, most grains and legumes are acidifying while most vegetables and fruits are alkalizing. I hope this helps!
I can’t help thinking that a balanced diet, with plenty of protein, calcium-rich foods and enough fruit and vegetables to get the minerals we need is sufficient. And that is backed up in this study – https://www.mdpi.com/2072-6643/12/7/1986 – which says that plenty of protein is good for bone density and doesn’t cause problems with acidity.
Without a doubt, protein is essential for healthy bones, Jenny. You can still consume plenty of animal protein and balance it with alkalizing side dishes. You can also use protein powder and eat plant-based foods that contain good amounts of protein.
I’m on Prolia. Does this mean that calcium cannot be taken from my bones to alkalise the acidity?
Prolia basically deactivates osteoclasts and does not affect they way your body would react to an acid serum pH.
You can read more about Prolia here:
https://saveourbones.com/prolia-denosumab-review/
I shall keep your review on Denosumab in mind. The Romosozumab has taken me from a place of uselessness to hope. My hope is that Prolia will take me compound the improvement and allow me to have corrective treatment and quality of life.
I also had the same question as one other writer,with regard to what foods are
conducive to a appropriate alkali/acid balance. You mentioned the “ORP”. what does that mean? Is it another report or program that I have to buy?
Kathie, I don’t see anything called ORP, can you tell me where you saw it, I don’t know what it is either.
Kathie, the ORP is the short version of the Osteoporosis Reversal Program 🙂
Are the Save Trainer work-outs meant to be done daily or every other day since they are strength training in nature?
Mary, SaveTrainer offers a large variety of workouts besides strength training, such as posture and flexibility, balance and coordination, yoga, and even meditation and stress relief. So you can basically alternate the different kinds of workouts if you wish to exercise on a daily basis 🙂
Please list foods (and an estimate of the amounts) which are good for giving ones body what it needs to maintain a good ph balance.
Thank you so much!
I’ve followed save our bones since several years a go when I was in a bad card accident. So far, I think I’m doing pretty well but am always open and looking for ways to improve.
Mary Lou,
I’m so glad you’ve fully recovered from the car accident!
In the ORP, foods are listed under the alkalizing and acidifying categories. And as I wrote in the ORP, it’s about the acid/alkaline balance when selecting those foods:
“As you will read in the next section, the ideal pH balance for bone health is achieved by eating eight out of ten foods from the alkalizing group and therefore, only two from the acidifying group. First of all, I’d like to clarify that the 80/20 balance also works as a percentage. This means that you don’t have to eat 10 foods in every dish or even at every meal. For instance, a 4 to 1 balance can work just the same, because 1 is 20% of 5. A dish consisting of lettuce, tomatoes, carrots and onions with turkey and vinaigrette dressing is an example of a 4 to 1 combination. Because all foods except the turkey are from the alkalizing list, you can “mix and match” the 4 alkalizing foods to suit your taste.”
I hope this helps!
I follow your Newsletter and want to reverse my bone loss without taking Prolia. I have only been on it 5 months and I want to stop taking it because of the bone pain in my shins and the itching all over. Am I in danger if I stop taking Prolia? I get your newsletter and enjoy following it. You are up to date with our bone information. Women need the information you provide.