Binge drinking could impair the bone-healing process after a fracture, according to a new study in mice.


"In addition to contributing to bone fractures, alcohol also impairs the healing process[1] . So add this to the list of reasons why you should not abuse alcohol," study researcher Roman Natoli, M.D., Ph.D., a resident physician in the Department of Orthopaedic Surgery and Rehabilitation at Loyola University Chicago Stritch School of Medicine, said in a statement.


For the study, presented at the American Society for Bone and Mineral Research's annual meeting, researchers fed mice either salt water (as a control) or alcohol (equivalent to three times the legal driving limit).


They looked at the mice's bone healing after they were fed and found that the mice that were given the alcohol had less mineralization of the callus (the tissue at the ends of broken bones), meaning not much new bone was forming, compared with the mice fed the salt water.


Researchers also found that oxidative stress levels were higher in the mice fed alcohol, as well as levels of an oxidative stress-decreasing enzyme. Levels of OPN, a protein known to play a role in recruiting stem cells to the site of a bone fracture, were lower in the mice fed the alcohol.


This isn't the first time alcohol has been shown to be bad for bone healing. The researchers previously found that alcohol negatively affects genes linked with bone health in a 2008 study in the journal Alcoholism: Clinical and Experimental Research.


"We found that the expressions of certain genes important for maintaining bone integrity are disturbed by alcohol exposure[2] ," study researcher John Callaci, Ph.D., said in a statement.



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  • Soy


    Soy foods are protein-rich, dairy-free ways to up your calcium intake. The average adult needs about <a href="http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/" target="_hplink">1,000 milligrams of this essential nutrient every day</a>. A half-cup serving of tofu fortified with calcium (<a href="http://www.cookinglight.com/eating-smart/nutrition-101/calcium-magnesium-vitamin-k-00400000055855/page7.html" target="_hplink">not all brands are prepared this way</a>, CookingLight.com points out) contains about <a href="http://ndb.nal.usda.gov/ndb/foods/show/4817" target="_hplink">25 percent of that</a>. A cup of soybeans contains <a href="http://ndb.nal.usda.gov/ndb/foods/show/3229" target="_hplink">261 milligrams of calcium</a>, plus 108 milligrams of magnesium (more on that later).




  • Fatty Fish


    Milk, cheese, yogurt and tofu won't do you much good without your daily dose of vitamin D, which helps the body absorb calcium.

    Most adults need about <a href="http://ods.od.nih.gov/factsheets/VitaminD-QuickFacts/" target="_hplink">600 international units (IU) of vitamin D each day</a>, according to the National Institutes of Health. Research shows that women who get more than 500 IU a day are <a href="http://www.womenshealthmag.com/nutrition/get-stronger-bones " target="_hplink">40 percent less likely to fracture a hip</a>, <em>Women's Health</em> reported. A three-ounce serving of <a href="http://ndb.nal.usda.gov/ndb/foods/show/4529" target="_hplink">sockeye salmon clocks in at nearly 450 IU</a>, a can of <a href="http://ndb.nal.usda.gov/ndb/foods/show/4531" target="_hplink">sardines contains 178 IU</a> and three ounces of <a href="http://ndb.nal.usda.gov/ndb/foods/show/4566" target="_hplink">canned tuna totals about 70 IU</a>.




  • Fortified Cereal


    A number of breakfast options come <a href="http://www.huffingtonpost.com/2012/07/15/get-vitamin-d_n_1671396.html#slide=1221629" target="_hplink">fortified with a punch of vitamin D</a>. For maximum bone benefit, look for a cereal brand with at <a href="http://www.cookinglight.com/eating-smart/nutrition-101/calcium-magnesium-vitamin-k-00400000055855/page11.html" target="_hplink">least 10 percent of your recommended daily intake</a>, CookingLight.com suggests.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/27927484@N00/6414517921/" target="_hplink">S John Davey</a></em>




  • Almonds


    Nuts -- like olive oil -- are rich in healthy fats and part of the typical Mediterranean diet, although the new study found a stronger relationship between healthy bones and a diet enriched with olive oil than a diet enriched with nuts.

    A one-ounce serving of almonds contains <a href="http://www.huffingtonpost.com/2012/04/25/calcium-food-sources_n_1451010.html#s903289&title=Almonds" target="_hplink">80 milligrams of calcium</a>, but it also packs nearly <a href="http://ndb.nal.usda.gov/ndb/foods/show/3697" target="_hplink">80 milligrams of magnesium</a>, another <a href="http://www.cookinglight.com/eating-smart/nutrition-101/calcium-magnesium-vitamin-k-00400000055855/page12.html" target="_hplink">key player for strong bones</a>. The average adult needs around <a href="http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_hplink">300 to 400 milligrams a day</a>, according to the NIH.




  • Leafy Greens


    Vitamin K "<a href="http://www.womenshealthmag.com/nutrition/get-stronger-bones#ixzz23dNgSqxC" target="_hplink">enable[s] certain bone forming proteins</a> to do their job," Sarah Booth, Ph.D., director of the Vitamin K Laboratory at Tufts University in Boston told <em>Women's Health</em>. Eating more of this vitamin, found predominantly in foods like kale, spinach and Swiss chard, is linked to a lower risk of hip fracture, the magazine reported.

    Most adults should aim to get at least <a href="http://www.iom.edu/Home/Global/News Announcements/~/media/Files/Activity Files/Nutrition/DRIs/DRI_Vitamins.ashx" target="_hplink">90 to 120 micrograms a day</a>, according to the Institute of Medicine. Just one cup of <a href="http://ndb.nal.usda.gov/ndb/foods/show/3050" target="_hplink">raw kale contains 547</a> and a cup of <a href="http://ndb.nal.usda.gov/ndb/foods/show/3233" target="_hplink">spinach has 145</a>.




  • Potatoes


    Some research suggests that a <a href="http://jn.nutrition.org/content/138/1/164S.full.pdf" target="_hplink">potassium-rich diet</a> may counteract some of the decline in calcium absorption seen in the typical Western diet.

    The average adult needs about <a href="http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity Files/Nutrition/DRIs/5_Summary Table Tables 1-4.pdf" target="_hplink">4,700 milligrams of potassium</a> a day. One medium sweet spud with skin has <a href="http://ndb.nal.usda.gov/ndb/foods/show/3555" target="_hplink">542 milligrams</a> and a medium white potato with the skin has <a href="http://ndb.nal.usda.gov/ndb/foods/show/3152" target="_hplink">751 milligrams</a>.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/veganfeast/3662019664/" target="_hplink">Vegan Feast Catering</a></em>




  • Bananas


    Bananas are a well-known potassium gold mine, but don't often make lists of foods for healthy bones. However, at <a href="http://ndb.nal.usda.gov/ndb/foods/show/2260" target="_hplink">422 milligrams for a medium fruit</a>, they're not to be ignored.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/rinses/3602799397/" target="_hplink">(rinse)</a></em>




  • Fortified Orange Juice


    Your favorite brand probably makes a variety of OJ fortified with both calcium and vitamin D, which can give your bone health a morning boost. But it may deliver even more bang for your buck: Studies have also shown that orange juice in general <a href="http://www.health.com/health/gallery/0,,20365458_12,00.html" target="_hplink">might help the body <em>absorb</em> calcium</a>, Health.com reported.

    <em>Flickr photo by <a href="http://www.flickr.com/photos/22201094@N08/4335046859/" target="_hplink">ecooper99</a></em>




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