Beech Lodge private Nursing Home, Ireland
Osteoporosis by Kathy Browning
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.
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