Osteoporosis Prevention… no bones about it.

Osteoporosis is a disease that occurs more frequently with age. It is characterized by the loss of bone density. People who suffer from Osteoporosis have weak bones that break easily. Osteoporosis typically, but not exclusively, affects postmenopausal women. Today there are just over 25 million Americans who are affected with Osteoporosis.

Most commonly bone fractures, due to Osteoporosis occur in the hip, the spine and in the forearm. Over 30% of all women will suffer from hip fractures, primarily due to Osteoporosis. Bone fractures caused by loss of bone density, and the lifestyle change it brings on, is one of the primary reasons why older men and women have to move into nursing homes.

What causes Osteoporosis?

The three main causes of Osteoporosis are:

• Inadequate diet
• Poor absorption of calcium
• Inadequate balance of vitamins and minerals that build healthy bones 

Inadequate diet – A diet rich in calcium and vitamins is necessary to avoid Osteoporosis. Calcium comes from dairy products (milk, cheese, & yogurt), dark green leafy vegetables (collard greens and broccoli). Almonds and sesame seeds also contain calcium. Conversely, we should reduce the intake of salt, soda pop and caffeine. These substances deplete our calcium intake. Overall, most people, unfortunately, don’t get enough calcium in their diets.

Poor absorption of calcium – One of the key reasons that people don’t get enough calcium to promote healthy bone growth is that most people don’t have an adequate amount of vitamin D in their bodies. Our bodies need vitamin D to absorb the calcium we consume. We saw a similar issue when we researched vitamin B12 deficiency – older people in particular typically don’t have enough ascorbic acid in their stomach’s to absorb effective amounts of vitamin B12.

The solution to the inadequate calcium absorption issue is quite simple. Calcium consumption, via dietary or supplemental sources, should accompany the adequate consumption of vitamin D.

Inadequate balance of vitamins and minerals that build healthy bones – Even if we consume enough calcium and vitamin D, we must have an adequate amount of vitamins and minerals in our bodies to promote healthy bone growth. Along with Calcium and vitamin D, Vitamins C and K and magnesium, manganese, zinc, copper and boron all work together to build healthy bones.

Who will most likely suffer from Osteoporosis?

Individuals who are slight of frame or who have a history of anorexia or bulimia are candidates for Osteoporosis. Heavy smoking and alcohol consumption as well as a sedentary lifestyle all place individuals at risk. Genetics are also one of the factors that influence the likelihood of whether or not you are diagnosed with Osteoporosis.

Are women more susceptible or Osteoporosis?

As we get older, our body’s ability to develop certain types of hormones declines. Postmenopausal women in particular see the greatest drop in hormone production. Testosterone, estrogen, progesterone, melatonin, vitamin D and DHEA are all needed to support a healthy bone system and their production, unfortunately, declines with age.

Do men suffer from Osteoporosis?

Yes, men begin to loose bone density starting at age 40. The primary cause for men is the same as it is for women: insufficient calcium and vitamin D intake and poor absorption of calcium. Men, who account for 25% of hip fractures, should take about 65% the recommended daily allowance for women i.e., 650 mg versus 1,000 mg per day.

Osteoporosis Prevention

Osteoporosis is indeed preventable. Here are a few measures you can take to stay healthy:

• See your doctor on a regular basis. If you are concerned about Osteoporosis, have your doctor measure your bone density. All women over 65 years old all men over 65 years old who have a fractured bone should be examined. An exam of your hip, spine and forearm using a simple x-ray called DEXA (Dual-energy x-ray absorptiometry) should give you very accurate results.
• Individuals at risk should supplement their diets with calcium, vitamin D and other vitamins and minerals. Read the section that follows to learn how much calcium, vitamins and minerals you need.
• Exercise and stay active. Obviously you should consult with your physician before you being a new activity or exercise regime. Do try to stay active – a daily walk in the park could do you a world of good.

What do I need to take to prevent Osteoporosis?

Adults between the ages of 19 and 50 years old need to consume 1,000 mg of calcium a day. And, because you need more calcium as you get older, individuals over 50 years old should consume 1,200 mg of calcium per day. We also need between 600 mg and 1,000 mg of magnesium, between 400 IU and 1,000 IU of vitamin D3 every day. And finally, we need 30 mg of zinc, 3 mg of manganese, 1.5 mg of copper and 2 mg per day of boron.

What calcium supplement should I take?

I’m not in the ‘at risk’ group and I get my daily dosage of vitamin D, minerals and calcium from the combination of my diet and my multi-vitamin. But I do have a mother who is in the ‘at risk’ group.

So, Mom, please eat well, try to keep up with your daily walks and take a calcium supplement that includes vitamin D and other vitamins and minerals.

Vitamin D will help your body absorb the calcium. The minerals, in combination with the calcium, will make your bones stay strong for years to come. Read the label carefully – try to buy calcium bis-glycinate in capsules. This type of calcium is highly absorbable which means that you can take fewer capsules and still get the appropriate amount of calcium.

Mom, I suggest that you take a supplement called Bone Restore from Life Extension Foundation. This supplement takes all the guess-work out of managing your calcium intake. Bone Restore combines everything you need for optimum bone health.

I’ll give Sis a call and let her know about another Life Extension product called Bone Assure. Sis needs to manage her bone health too but because she is under 50 years old, she doesn’t need as much calcium and vitamin D as you do.

P.S. Mom, I’ll come and visit more often – I promise.

Sources

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Calcified Tissue International (1990, 46:300-304)

Calcified Tissue International (1998, Vol 63, pp197-201)

Eisinger J, Clairet D. Effects on silicon fluoride, etidronate and magnesium on bone mineral density: a retrospective study. Magnes Res. 1993 Sep;6(3):247-9

Holick MF. Environmental factors that influence the cutaneous product of vitamin D. Am J Clin Nutr. 1995 Mar;61(3 Suppl):638S-45S

PDR for Nutritional Supplements, 1st ed. Montvale, NJ: Medical Economics Co.; 2001:60-3

Reffitt DM, Ogston N, Jugdaohsingh R, et al. Orthosilicic acid stimulates collagen type 1 synthesis and osteoblastic differentiation in human osteoblast-like cells in vitro. Bone. 2003 Feb;32(2):127-35