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Osteoporosis

People in the United States consume more dairy products and other foods high in calcium than the citizens of any other two nations on earth put together. Why is it then, that the U.S. has the world's highest rate of osteoporosis and bone fractures among the elderly? The answer may be surprising.

We have orange juice and antacids that are fortified with calcium, yet we eat far less total food, take in less calcium, and get less exercise than our grandparents did. At the same time we consume more animal protein and phosphate-containing foods, such as soft drinks. Obviously, we need to eat more of the right foods and take high-quality supplements in some form as well.

Osteoporosis is a progressive disease of the skeleton in which the amount of calcium present in the bones slowly decreases to the point where the bones become brittle and prone to fracture. In other words, the bone loses density.

The term osteoporosis is derived from Latin and literally means "porous bones." Because of the physiological, nutritional, and hormonal differences between women and men, osteoporosis primarily affects women. This debilitating disease afflicts more women than heart disease, stroke, diabetes, breast cancer, or arthritis. 50% of all women between the ages of 45 and 75 show signs of some degree of osteoporosis. Over a third of that group suffer from serious bone deterioration.

Unfortunately, bone loss causes no symptoms while it is occuring. It is very common for a woman to be totally unaware that she has osteoporosis until what should have been a minor accident causes her to break a bone, oftentimes a wrist or a hip. In advanced cases of osteoporosis, a simple hug can result in fractured or broken ribs.

As bone loss advances, the vertebrae are subject to what are called compression fractures, crowding the nerves of the spine and various internal organs and causing a loss of height. It is this compression that causes "dowager's hump" that many women develop as they age. Osteoporosis can also be a contributing factor in tooth loss; when the structure of the jawbone weakens, it can no longer hold the teeth firmly in place.

There are two basic types of osteoporosis. Type I, or high turnover, osteoporosis occurs in some women between the ages of 50 and 75 because of the sudden postmenopausal decrease in estrogen levels, which results in a rapid depletion of calcium from the skeleton. It is associated with fractures that occur when the vertebrae compress together causing a collapse of the spine and fractures of the hip, wrist, or forearm caused by falls or minor accidents.

Type II, or low turnover, osteoporosis is linked to dietary deficiency, especially a lack of sufficient calcium and vitamin D, which is necessary for the absorption of calcium. Many women mistakenly believe that osteoporosis is something they need be concerned about only after menopause. Recent evidence indicates that osteoporosis often begins early in life and is not strictly a postmenopausal problem. Although bone loss accelerates after menopause as a result of the drop in estrogen levels, it begins in the premenopausal years.

Many people believe that osteoporosis is caused soley by a dietary calcium deficiency and that it can be "fixed" by taking calcium supplements. Wrong. While calcium supplements are important in dealing with osteoporosis, there are other considerations as well. Vitamins C, D, E, and K all play vital roles in battling osteoporosis, as does protein. Regulating the amounts of certain minerals, such as magnesium, phophorus, silicon, boron, zinc, manganese, and copper, in the body are also important in maintaining proper calcium levels. Exercise is another vital factor.

Insufficient calcium intake is one factor, but equally important are other dietary practices that affect calcium metabolism. A diet high in animal protein, salt, and sugar causes the body to excrete increased amounts of calcium. The body is then forced to "steal" calcium from the bones to meet its requirements. Caffeine, alcohol, and many other drugs have a similar effect. Too much magnesium and/or phosphorus (found in most sodas and processed foods) can inhibit the body from absorbing calcium properly, because these minerals compete with calcium for absorption in the blood and bone marrow.

Bone density also depends on exercise. When the body gets regular weight-bearing exercise (such as walking), it responds by depositing more mineral in the bones,


especially the bones of the legs, hips, and spine. A lack of exercise accelerates the loss of bone mass.

Other factors that may contribute to the development of osteoporosis include smoking, late puberty, early menopause (natural or artificially induced), a family history of the disease, hyperthyroidism, chronic liver or kidney disease, and the long-term use of corticosteroids, anti-seizure medications and anticoagulants.

What can you do to protect yourself?

1) Eat plenty of foods that are high in calcium and vitamin D. Good sources include broccoli, chestnuts, clams, dandelion greens, most dark green leafy vegetables, flounder, hazelnuts, kale, kelp, molasses, oats, oysters, salmon, sardines (with the bones), sea vegetables, sesame seeds, shrimp, soybeans, tahini (sesame butter), tofu, turnip greens, and wheat germ.

2) Consume whole grains and calcium foods at different times. Whole grains contain a substance that binds with calcium and prevents its uptake. Take calcium at bedtime, when it is best absorbed and also aids in sleeping.

3) Include garlic and onions in the diet, as well as eggs (if your cholesterol level isn't too high). These foods contain sulfer, which is needed for healthy bones.

4) Limit your intake of almonds, asparagus, beet greens, cashews, chard, rhubarb, and spinach. These foods are high in oxalic acid, which inhibits calcium absorption.

5) Avoid phosphate-containing drinks and foods such as soft drinks, high-protein animal foods, and alcohol. Avoid smoking, sugar, and salt. Limit your consumption of citrus fruits and tomatoes; these foods may inhibite calcium uptake.

6) Avoid yeast products. Yeast is high in phosphorus, which competes with calcium for absorption in the body.

7) If you are over 55, include a calcium lactate (if you are not allergic to milk) or calcium phosphate supplement in your daily regimen, and take hydrochloric acid (HCI) supplements. In order for calcium to be absorbed there must be an adequate supply of vitamin D as well as sufficient HCI in the stomach. Older people often lack sufficient stomach acid.

8) If you take thyroid hormone or an anticoagulant drug, increase the amount of calcium you take by 25 to 50 percent.

9) If you take a diuretic, consult your physician before beginning calcium and vitamin D supplements. Thiazide-type diuretics increase blood calcium levels, and complications may result if these drugs are taken in conjunction with calcium and vitamin D supplements. Other types of diuretics increase calcium requirements, however.

10) Keep active and exercise regularly. A lack of exercise can result in the loss of calcium, but this can be reversed with sensible exercise. Walking is probably the best exercsie for maintaining bone mass.

The information presented here is for informational purposes only. It is not intended to treat or diagnose any medical condition. It is imperative that you take your health into your own hands and empower yourself by researching all of your options. With the vast amount of information available on-line, you can arm yourself with an arsenal of information that will assist you and your healthcare practitioner in creating the best plan of treatment for your needs. Here are a few resources to get you started:

http://www.medcohealth.com - This comprehensive website includes an A-Z Health Page, Digestive Health Center, Drug Information, Health Encyclopedia and Health News.

http://www.ivillage.com/ - iVillage has been winning awards for women's health since 1997. You can find information on health topics from A-Z and research conventional and alternative treatments. This is a great site, plus there are many other wonderful features. Plan to spend some time and browse.

http://www.healingwithnutrition.com/odisease/osteoporosis/osteoporosis.html#A3 - If you are looking for the facts, here is a good place to start. Here you will find the Warnings/Precautions for prescription drugs associated with osteoporosis, informative articles, Osteoporosis Facts and Statistics, Prevention and Treatment Strategies, and much more.

About the Author

About the author – Kathy Browning is a healing arts practitioner and wellness coach. She is also the Editor-In-Chief of “The Art of Living Well”, an ezine focused on the mind, body, spirit connection and the author of “Feng Shui for Abundant Living”. Be sure to visit http://www.cancercomfort.com for more information.


 

BreastCancer.org - Breast Cancer Treatment Information and Pictures
Breast Cancer Information from a Nonprofit Organization.
www.breastcancer.org
 
The Breast Cancer Site
Founded to help offer free mammograms to underprivileged women nationwide. With a simple, daily "click" visitors help provide mammograms to those in need.
www.thebreastcancersite.com
 
Susan G. Komen Breast Cancer Foundation
The Susan G. Komen Breast Cancer Foundation is dedicated to education and research on breast cancer causes, treatment and the search for a cure.
www.komen.org
 
Breast Cancer Information from National Breast Cancer Foundation Inc
Breast cancer information including early signs and symptoms of breast cancer, myths, early detection, breast cancer research and more from National Breast ...
www.nationalbreastcancer.org
 
BreastCancer.Net: http://www.breastcancer.net
A clearinghouse for the latest news and information on the prevention, detection and treatment of breast cancer.
www.breastcancer.net
 
Breast Cancer Treatment with Traditional Chinese Medicine
Educational resources on using Traditional Chinese Medicine to treat and prevent breast cancer.
www.breastcancer.com
 
Breast Cancer Care - Homepage
Breast Cancer Care is the UK's leading provider of information, practical assistance and emotional support for anyone affected by breast cancer or breast ...
www.breastcancercare.org.uk
 
Breakthrough Breast Cancer
Breakthrough Breast Cancer is the UKs leading charity committed to fighting breast cancer through research and education.
www.breakthrough.org.uk
 
MedlinePlus: Breast Cancer
Search MEDLINE/PubMed for recent research articles on Breast Cancer: • Breast Cancer ... Select services and providers for Breast Cancer in your area. ...
www.nlm.nih.gov
 
Breast Cancer Research |
Online and print journal covering topics of basic and clinical research relevant to breast cancer. Research articles are free to all users.
breast-cancer-research.com
 
National Breast Cancer Centre - Evidence based information for ...
The National Breast Cancer Centre of Australia providing information about breast cancer for consumers and health professionals.
www.nbcc.org.au
 
Canadian Breast Cancer Foundation: Run for the Cure: Select Language
Charitable organization which raises money to advance research, education, diagnosis and treatment.
www.cbcf.org
 
Breast cancer - Wikipedia, the free encyclopedia
That is why you will see breast cancer patients wearing braces, ... [5] Men can also develop breast cancer, but their risk is less than one in 1000 (see sex ...
en.wikipedia.org
 
End Breast Cancer from Care2.com and TBCF!
Help stop Breast Cancer by clicking daily - free! Supports efforts by The Breast Cancer Fund.
breastcancer.care2.com
 
National Breast Cancer Foundation
The ultimate goal of the National Breast Cancer Foundation (NBCF) is to raise enough money to fund a cure for breast cancer. As Australia’s leading national ...
www.nbcf.org.au
 
Y-ME National Breast Cancer Organization
Support and information about the condition from this non-profit entity. Headquartered in Chicago, Illinois.
www.y-me.org
 
Breast Cancer Home Page - National Cancer Institute
Information about breast cancer treatment, prevention, genetics, causes, screening, clinical trials, research and statistics from the National Cancer ...
www.cancer.gov
 
What You Need To Know About™ Breast Cancer - National Cancer Institute
Information about detection, symptoms, diagnosis, and treatment of breast cancer. NIH Publication No. 05-1556.
www.cancer.gov
 
Breast Cancer Campaign - Researching the cure
Breast Cancer Campaign is the only charity that specialises in funding independent breast cancer research throughout the UK.
www.breastcancercampaign.org
 
NBCC - NBCC - National Breast Cancer Coalition
The National Breast Cancer Coalition Fund is a grassroots organization dedicated to ending breast cancer through the power of action and advocacy.
www.natlbcc.org
 
 

 

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