MORE PROTEIN, FEWER FRACTURES?
New Study Reveals Impact on Hip Fracture Risk in Women
Hip fractures have long been a significant concern for women suffering from osteoporosis.
Today, fresh insights from a recently published study in Clinical Nutrition have changed that conversation.
The large-scale study spans 20 years and delves into how protein intake impacts hip fracture incidents in women.
The study presents some fascinating discoveries. Firstly, it suggests an inverse relationship between protein intake and hip fractures in women; more protein equals fewer fractures. Specifically, for each 25g per day increase in protein intake, the risk of hip fracture decreases by 14%.
Furthermore, underweight women demonstrated a staggering 45% reduction in hip fracture risk with a similar protein increase. Intriguingly, the source of the protein—plant or animal—did not affect the outcome. One small caveat, though, the study did not investigate the effects of extremely high protein intake.
Protein is a critical building block for the collagen matrix of our bones. Having an ample protein supply is crucial to supporting bone remodeling, strengthening, and maintenance.
Recommended Protein Intake
The recommended daily protein intake stands at 0.8 grams per kilogram of body weight. However, research suggests doubling this recommendation helps maintain healthy muscle mass. With this increase (an additional 25 grams), according to the study, you may reduce your risk of hip fracture by 14%.
Examples of 25g Protein Portions
Unsure of what 25g of protein looks like on your plate?
Here are some examples:
- 3 eggs
- 3 ounces of chicken
- 1 cup of Greek yogurt
- 6 ounces of tofu
Considering these findings, it may be time to reevaluate and possibly track your protein intake.
The data suggests a potential for powerful results by adding a little more protein to your daily diet, energy permitting, particularly for women prone to hip fractures.
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