Since 09-05-05
No Rest for the Weary -- Nutritional Support for Strong Bones
Since 09-05-05
According to a report from the surgeon general, about
half of the population over age 50 will eventually get osteoporosis. While most
people think that osteoporosis affects mainly women, the fact is that two
million men have it as well... and another 12 million men are at risk. The good
news is that osteoporosis is not a fait accompli. In the June 14, 2005, issue of
Daily Health News, I talked about how weight training could help strengthen
bones. Of course, as I have learned so well over the years, there is almost
always something that improved diet and nutritional support can do to help
reverse illness, and osteoporosis is no exception.
For the specifics, I spoke with Alan Gaby, MD, author of Preventing and
Reversing Osteoporosis: What You Can Do About Bone Loss (Prima Lifestyles), and
Daily Health News contributing editor Andrew L. Rubman, ND, who has a primary
focus of gastroenterology and its impact on overall health.
three Factors for Osteoporosis
I asked Dr. Gaby why he thought osteoporosis was so prevalent. "You have to
remember," he said, "osteoporosis was a nonentity until 100 years ago. We have
to look for factors in the modern lifestyle to explain why it has become so
common." When I asked him to speculate as to what these factors might be, he
suggested three.
"First and foremost is diet," said Dr. Gaby." We eat a number of foods that
leach calcium from our system. People following the recent protein-focused diets
tend to eat lots of meat without a lot of vegetables for balance, thus creating
an excess of phosphates and uric acid, which are produced when animal proteins
are metabolized. In addition, diets rich in processed sugar and soft drinks,
especially phosphoric acid-containing colas, rob calcium from the body. Refined
flour and grains deplete copper, magnesium and B vitamins, all of which are also
needed for bone health."
"The second factor is a sedentary lifestyle," Dr. Gaby explained. "And the third
factor, in my opinion, is the abundance of toxic metals in our environment.
Aluminum, lead and cadmium have all been shown to disrupt the bones in animal
studies. Aluminum, for example, is everywhere -- we wrap our food in it, we put
it in antiperspirants and we drink beverages out of aluminum cans. Put these
three factors together, and it's not surprising that we're seeing so many
problems with bone health."
More Than Just Calcium and Vitamin D
Now that we know about osteoporosis causes, what's good for osteoporosis
prevention?
"Bone health is about a lot more than just calcium supplements and vitamin D,"
said Dr. Gaby. "Bone is active living tissue with a wide range of nutritional
needs. A good nutritional supplement for osteoporosis prevention should contain
all the other important minerals and vitamins needed for preventing bone loss
and creating new bone formation -- magnesium, copper, manganese, boron, silicon,
the B vitamins and, of course, vitamin K. The trace minerals strontium and zinc
also are important."
Getting enough protein also is critical, since recent studies showed that
elderly people with the least amount of protein in their diets had the weakest
bones. Be sure to combine your protein intake with a salad or other green
veggies, or you risk compromising your bone health. The best sources of protein
are lean meat and poultry (preferably organic), eggs and whey protein powder.
Dr. Rubman says that in order to ensure complete digestion and absorption of
minerals, people over age 40 need to supplement with digestive enzymes at meals
in order to offset the natural reduction in stomach acid that occurs with age.
As a corollary, Dr. Rubman said, "We can count on future studies showing a
dramatic increase in osteoporosis associated with acid-suppressing pharmacy."
This will not be a surprise in that most dietary and supplemental forms of
calcium and magnesium require a strong acid presence in the stomach to be
absorbed. "In effect, people who are taking acid-suppressing medications on an
ongoing basis can potentially give themselves osteoporosis. Some of my patients
come to me with a history of years of antacid use... and osteoporosis," said Dr.
Rubman.
Vitamin K
Dr. Gaby also makes a point of singling out vitamin K. "Vitamin K stimulates a
permanent chemical change in the bones that causes them to actually attract
calcium. Most people do not get enough vitamin K." The best sources? Green,
leafy vegetables, he said. Lettuce has a lot of vitamin K. The darker the color,
the better.
The one source you should not use for calcium? Dairy. Dr. Gaby points out,
"Population studies show that milk drinkers do not have better bones, and they
have as many fractures as nonmilk drinkers," he said. Plus, processed cow's milk
is probably the single greatest inducer of allergies in the population. It is
better to increase intake of dark green vegetables, an excellent source of
calcium and other minerals. Other good sources are fortified orange juice and
fortified soy milk or tofu.
Supplementing Calcium
If, after changing your diet, you still feel the need to supplement calcium, Dr.
Rubman suggests that you choose a calcium supplement that includes magnesium,
which helps calcium to be effectively absorbed by your body. Adults need between
1,000 mg and 1,300 mg of calcium per day depending on their age.
The supplement should have a two-to-one ratio of calcium to magnesium and is
best taken in increments of 500 mg or less several times per day rather than all
at once. Divided doses provide better absorption.
A healthy diet filled with dark green leafy vegetables... quality protein... and
a solid multivitamin/mineral supplement, plus some extra calcium/magnesium,
should put you on a path to strong healthy bones.
One caveat from Dr. Rubman -- because estrogen is critical to the absorption of
calcium throughout the body, women who are not fully utilizing the estrogen in
their bodies can suffer from osteoporosis. Speak with your doctor about finding
a specialist to examine this issue.
No Rest for the Weary