OSTEOPOROSIS

 

Definition:  Gradual loss of bone mass, resulting in fragile and brittle bones.  Major cause is malabsorption of calcium.  It is a disease in which minerals are being depleted more rapidly than they can be replaced.  Osteoporosis is sometimes called the "silent disease" since bone loss occurs without symptoms.

 

Goal:    Build bone mass early in life prior to the ages of 35-40.  Then concentrate on maintaining that bone density.  During childhood and early adolescence it is critical that enough calcium is absorbed.  Women past menopause lose the most bone mass, 1 in 2 women will have osteoporosis; however, some elderly men suffer the same conditions, 1 in 8.  Seventy-eight percent of women over the age of 20 get less than 100% of the RDA for calcium. By the age of 20 the average woman has acquired 98% of her skeletal mass.

 

 

Good News:  Bone density can be rebuilt.  Following these recommendations for food, and adding a good supplement with a  quality calcium/magnesium supplement has been proven to reverse osteoporosis.

 

Risk Factors:

          Current cigarette smoking

          Heavy uses of alcohol

          Endurance athletes

          Eating disorders

          Junk food diets

          Avoiding weight bearing exercises

          High intake of coffee, tea, colas,

          Taking anticoagulants, chemo, thyroid medication, diuretics,

                   Cortisone medication, antiseizure medications

          Post menopause and early menopause due to surgery

          Over age 65

          Anorexia

          Vitamin D deficiency

          Low testosterone levels

          An inactive lifestyle

          Being thin or small frame

·        The most leading cause of lack of bone density is drinking sodas.  The soda contains phosphates that cause the body to eliminate calcium, even if the calcium must be leached from the bones to do this.   "Soft Drinks = Soft Bones"

·        Milk and other dairy products are frequently spoken of as sources of dietary calcium, but studies have shown that consuming large quantities of dairy foods may actually end up robbing the body of calcium.   Look for nondairy sources of calcium that you can incorporate into your diet.  These sources will provide variety and give you enough calcium to build up the necessary bone density to prevent or slow the progression of osteoporosis.

 

Methods of increasing bone density:

 

·          Diet rich in calcium, magnesium, phosphorus, Vitamins D, C,

      and K, and adding a good quality soy protein

                        See Calcium Magnesium

·          Vitamin C and protein are needed for collagen formation.  

      This matrix helps the bone tissue to form.

                       See Vitamin C and Protein

·   The mineral Boron improves calcium absorption by 40%.  Some great food sources are almonds, Brazil nuts, hazelnuts, figs, prunes, apples, grapes, dates, raisins, pears, peaches, soybeans, honey and molasses.

·   Pineapples protect strong bones because they contain manganese. Alfalfa also has a good amount of manganese.

·   Spend time outside every day.  The sun's ultraviolet radiation on our skin produces Vitamin D.  Necessary for calcium absorption.  Sun block will block the absorption.  Fifteen minutes a day in the sun will help.

·   Weight-bearing exercise. As the muscles and tendons pull and push on the bone, it is stimulated to make more bone in response to these forces.

·   Supplement with a well balanced Calcium Magnesium product. 

               See Calcium Magnesium

 

Sources: 

American Journal of Clinical Nutrition, Apr. 2002,

Prescription for Dietary Wellness, by Phyllis Balch, 2003

Prescription for Nutritional Healing , by Phyllis Balch, 2006

 

Teaching notes:

What's the difference? Osteoporosis is a disease that breaks down the tissue in our bones, making them fragile and more likely to break. Osteopenia is not a disease, but a term that describes low bone density. Both can lead to painful fractures. Every day we learn more about both of these conditions and how to prevent them.

While osteopenia is not considered a disease, being diagnosed with osteopenia requires further monitoring. Preventive measures should be taken since osteoporosis may develop if bone density loss increases.

As a result of a bone density test, your physician may tell you that you have osteopenia. This is not a disease, but a term created by the World Health Organization (WHO) to describe low bone mass. Bone density tests provide results as a "T-Score," and osteopenia is defined as the range of low bone mass before osteoporosis, or a T-Score between -1 and -2.5. It is estimated that 34 million American women and 12 million American men have osteopenia; therefore it is critical to consider osteoporosis prevention options such as healthy diet and weight-bearing exercise if you find yourself in this T-Score range. The T-Score range represents mathematical standard deviations away from the bone mass of a normal young adult. Just as one's height and weight varies with genetics, it is believed that bone mass varies. Therefore, a person's bone mass may naturally fall below "normal," and this does indicate bone loss or reason for alarm. On the other side of the coin, we know that T-Score is not always a foolproof predictor of one's likelihood to fracture a bone. Therefore, if you have several risk factors, such as a history of osteoporosis or non-traumatic fractures in your family, you may consider a diagnosis of osteopenia with more seriousness. In all cases, it is an ideal time to tackle prevention measures.