Building Strong Bones
While compliance with the low protein diet is beneficial for our mental health (and our loved ones' sanity), it does put us at a higher risk for bone demineralization associated with osteopenia (pre osteoporosis) and osteoporosis. Osteoporosis is the state of brittle and fragile bones, generally associated with hormonal changes or lack of vitamin D and calcium. Osteoporosis can lead to broken bones, even with minimal stimulation or falls. The good news is, there are several steps one can take to prevent these kinds of adverse effects.
Creating Strong Bones
Healthy Diet
The best way for our bodies to absorb vitamins and minerals are through the foods they naturally occur in. Those with PKU generally maintain a healthy diet primarily of fruits and veggies. Unbeknownst to many people, leafy, green vegetables are a great source for calcium. Unfortunately, for us, they are also a good source of phe as well. Be sure to pay close attention to your intake. Most of the protein equivalent drink supplements are fortified with calcium as well. Below is a chart with lots of healthy, low protein sources of calcium. However, the grains, nuts, tofu, and legumes on the chart below are not acceptable for the low protein diet and please be aware of that. This was the best chart I could find to represent the most low protein options.
Supplement Calcium and Vitamin D
My dietitian recommended that I supplement with calcium and vitamin D. Generally, I am hesitant to add vitamins and minerals. New studies are showing that unnecessary vitamin supplements can lead to plaque build up in your arteries. However, there are times the benefits outweigh the risks and this would be that time. Another risk factor is living in New England in addition to my blond hair and fair complexion. This means that my body does not produce as much vitamin D as others. Vitamin D facilitates calcium absorption, which then works to build strong bones. Therefor, I supplement with calcium and vitamin D in a single pill once daily.
Physical Activity
Not just any kind of physical activity but strength training specifically. Building strong bones starts with weight lifting. If you are not interested in throwing the lead around in a cut off tee there is no need to fear. We live in a day and age where there are several other options. I started in a class titled, Body Pump, which is offered at health clubs globally through the Les Mills training program. It is empowering, energizing, and most all, beneficial for my bone health.
Note: this is not a true depiction of how much I can lift (hehe).
To summarize, discuss this with your metabolic clinic and registered dietitian. They know you better and can make an individualized plan of care to help you maintain strong bones.