Our pH balance is not something that concerns us on a daily basis. Generally we just let our bodies get on with it, after all drawing an even line between acidity and alkalinity is not really our responsibility…we think. But pause a moment, and remember that this balance is essential for many bodily functions, including bone health – and when disrupted can lead to adverse effects across many aspects, including the skeletal system. Bone loss, together with ensuing fractures, and even osteoporosis, can be directly affected by a continuing imbalance.
The connection between your pH balance and the health of your bones
Your bones are a vital component in neutralising excess acid in your system. When the body’s pH becomes too acidic, it tries to compensate by using alkaline minerals to neutralise the excess acid. One of the primary sources of these alkaline minerals is bone, which contains significant amounts of calcium, magnesium, and other minerals. If the body is in a state of acidosis, it will leach calcium and other minerals from the bones to buffer the blood’s pH and maintain homeostasis. Over time, this leaching process weakens the bones, making them more brittle and susceptible to fractures and osteoporosis.
Diet and pH: the Acid-Alkaline balance
It’s no surprise to know that diet plays a key role in maintaining the body’s pH balance. Certain foods, when metabolised, produce acidic by-products, while others produce alkaline by-products. A diet rich in acid-forming foods, such as: processed meats, refined sugars, and refined grains, can increase the acid load on the body. Conversely, a diet high in fruits, vegetables, legumes, and nuts tends to be more alkaline and can help neutralise excess acidity.
The modern Western diet, which is often heavy in acid-forming foods, has been associated with increased risks of chronic diseases, including poor bone health. Diets that emphasize extra-high protein intake, particularly from animal sources, can contribute to increased acid load. When proteins are metabolised, they generate sulfur-containing amino acids, which create acidic byproducts. The body must neutralise these acids, often by using calcium from bones, potentially leading to bone loss over time.
By contrast, fruits and vegetables are rich in alkaline compounds, particularly potassium and magnesium, which can help offset the acid load from other foods. Studies have shown that people who consume a diet rich in fruits and vegetables tend to have better bone health and a lower risk of developing osteoporosis.
Acidosis and its impact on bone health
- Metabolic acidosis occurs when the body produces too much acid or when the kidneys are unable to remove enough acid from the body. This condition can be caused by factors such as a high-protein diet, chronic kidney disease, or certain medications.
- Respiratory acidosis occurs when the lungs cannot expel enough carbon dioxide, leading to an acidic environment in the blood.
- Chronic metabolic acidosis has been linked to an increased risk of osteoporosis and bone fractures. This is because the body compensates for the acidity by pulling calcium and other minerals from the bones, a process known as bone resorption. Over time, if the acid load remains unbalanced, bone density decreases, and the structural integrity of bones is compromised.
- It’s important to note that postmenopausal women are particularly at risk because they already experience accelerated bone loss due to declining estrogen levels. In combination with an acid-producing diet, this can lead to a higher likelihood of osteoporosis and fractures.
Taking note of key minerals
Calcium is often the focus of bone health, but we should not forget the importance of other minerals, such as magnesium, phosphorus, and potassium. When the body becomes acidic, it not only pulls calcium from the bones, but also depletes magnesium and other important minerals.
Magnesium is essential for the activation of Vitamin D, which helps the body absorb calcium. A deficiency in magnesium, therefore, can exacerbate calcium loss and negatively affect bone health.
Potassium, an alkaline mineral found in many fruits and vegetables, helps to counteract the acid load in the body. A potassium-rich diet has been shown to reduce bone resorption and improve bone mineral density.
Four simple rules to maintain pH balance for bone health
- Increase alkaline-forming foods: It’s not that difficult – more fruits and veggies, especially those high in potassium, such as bananas, spinach, sweet potatoes, and avocados. These foods help neutralise acids and reduce the need for the body to leach calcium from bones.
- Reduce acid-forming foods: Limit your intake of foods like red meat, processed grains and refined sugars. Although protein is important for overall health, try incorporating more plant-based sources like beans, lentils, and nuts, which tend to have a lower acid load.
- Stay hydrated: It’s the usual advice. Drinking plenty of water helps flush excess acids from the body, reducing the strain on the kidneys and minimising the risk of acidosis. Proper hydration is also essential for overall health and metabolic function.
- Monitor your kidneys: Since the kidneys play a key role in regulating the body’s pH, keeping an eye on your kidney health is crucial. Always manage any kidney-related conditions with the help of a healthcare provider.
NOFSA recommends a balanced diet that also incorporates dairy sources – an important source of both protein and calcium which are both important for bone health.
NOFSA (National Osteoporosis Foundation South Africa)
NOFSA is the only non-profit, voluntary health organisation dedicated to promoting lifelong bone health. We focus on reducing the widespread prevalence of osteoporosis while working to find a cure for the disease, and by supporting research and developing programmes of education and advocacy.
Find out more about our work at: www.osteoporosis.org.za