Two things that both reduce bone density arrive in the same decade for a gluten-free woman. Menopause, when falling estrogen speeds up bone loss for several years. And, for those with celiac disease, a history of poor absorption of calcium and vitamin D, which is why lower bone density is common at diagnosis and improves, but does not always fully recover, on a gluten-free diet (Zanchetta et al., 2016).
Nobody can change either fact. What is within reach is the plan around them.
Calcium from food
The reference intake for women over 50 is 1,200 milligrams a day. On a gluten-free diet the usual sources are all still available; the trick is making them daily rather than occasional.
Plain yoghurt, about 300 milligrams a cup. Milk or a calcium-fortified plant milk, about 300 a cup; check the fortified milk is labelled gluten-free. Hard cheese, about 200 milligrams per 30 grams. Tinned sardines or salmon with the soft bones, 250 to 350 a tin. Tofu set with calcium, about 250 per half cup. Kale, bok choy, and broccoli, 50 to 100 a cup cooked. Almonds, about 75 a handful.
A yoghurt at breakfast, cheese or sardines at lunch, tofu or greens at dinner, and a glass of fortified milk gets close to the number without a supplement. Whether you need one on top is a question for your healthcare provider.
Vitamin D, tested not guessed
Calcium is not absorbed well without vitamin D, and vitamin D is hard to get from food and hard to get from a Colorado winter. It is also one of the nutrients most often found low in people with celiac disease. This one I would not guess at: ask for a blood level and let the number decide the dose. Taking a large amount without knowing your level is not safer than taking none.
Load
Bone responds to being asked to carry something. Walking helps; carrying groceries, climbing stairs, and, most of all, lifting something heavy enough to be an effort two or three times a week helps more. Resistance training in postmenopausal women is one of the better-supported ways to slow bone loss and, importantly, to keep the muscle that prevents falls. If you have never lifted, a few sessions with a qualified trainer to learn the movements is money well spent.
What to ask for
If you have celiac disease and have never had a bone density scan, ask whether one is appropriate; many guidelines suggest it at or after diagnosis. If you are past menopause and have not had one, the same question applies. The scan is quick, and the answer shapes everything else.
Calcium-aware, every day. The free 5-Day Gluten-Free Reset builds yoghurt, sardines, tofu, and greens into the week. Nothing to count, nothing to weigh. Get the free guide.
From a celiac herbalist and food educator.
References
Zanchetta MB, Longobardi V, Bai JC. Bone and celiac disease. Current Osteoporosis Reports. 2016;14(2):43–48.
National Institutes of Health, Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals.
Howe TE, Shea B, Dawson LJ, et al. Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database of Systematic Reviews. 2011;(7):CD000333.
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This content is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Gil Gavrilovic is a Holistic Health Practitioner and Herbalist and is not state-licensed, state-certified, or state-registered as a Colorado health-care professional. Always consult your healthcare provider before making changes to your health routine.
