Hip fractures can often lead to other chronic illnesses, loss of independence, and premature death.
In a study from the University of Leeds, scientists found increasing their intake of protein and drinking regular cups of tea or coffee is one way women could reduce their risk of suffering a hip fracture.
They found that for women, a 25 g-a-day increase in protein was associated with, on average, a 14% reduction in their risk of hip fracture.
In a surprise twist, they also discovered that every additional cup of tea or coffee they drank was linked with a 4% reduction in risk.
The researchers noted that the protective benefits were greater for women who were underweight, with a 25 g/day increase in protein reducing their risk by 45%.
The protein could come in any form: meat, dairy or eggs; and for people on a plant-based diet, from beans, nuts or legumes.
Three to four eggs would provide around 25 g of protein as would a steak or piece of salmon. 100 g of tofu would provide about 17 g of protein.
Just over 3% of the women in the study group experienced a hip fracture.
In the study, the team did an analysis of more than 26,000 women.
The team says diet is a factor that people can modify to protect themselves by maintaining healthy bones and muscles.
This study is one of the first to investigate relationships between food and nutrient intakes and risk of hip fracture, with hip fractures accurately identified through hospital records.”
The results highlight which aspects of diet may be useful tools in reducing hip fracture risk in women, with evidence of links between higher protein, tea and coffee intakes and reduced risk.”
Proteins are the basic building blocks of life and are needed to keep cells, tissues and muscles working properly as well as contribute to bone health.
Women who are underweight may be more likely to have reduced bone mineral density and muscle mass.
Increasing intakes of several foods and nutrients, especially protein, may help reduce hip fracture risk more in underweight women than in healthy or overweight women by helping to establish or restore bone and muscle health.
If you care about bone health, please read studies that vegetarian women have higher risk of hip fracture, and these vitamins could help reduce bone fracture risk.
For more information about bone health, please see recent studies that Krill oil could improve muscle health in older people, and Mediterranean diet may help lower risk of rheumatoid arthritis.
The study was conducted by James Webster et al and published in Clinical Nutrition.
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