In a study from the University of Leeds, scientists found that increasing 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 linked to, on average, a 14% reduction in their risk of hip fracture.
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.
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.
In the study, the team examined data from more than 26,000 women.
The recommended protein intake in the UK is 0.8 g per kilogram of body weight per day, a limit some nutritional experts believe is too low.
As the study revealed, people who had a higher protein consumption had a reduction in the risk of hip fracture.
However, intakes of protein that are very high—where intake is greater than 2 to 3 g of protein/kg body weight/day—can have negative health effects.
The team also found tea and coffee both contain biologically active compounds called polyphenols and phytoestrogens which may help to maintain bone health.
If you care about pain, 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 wellness, please see recent studies that Krill oil could improve muscle health in older people, and Jarlsberg cheese could help prevent bone thinning disease.
The study was conducted by James Webster et al and published in Clinical Nutrition.
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