Osteoporosis Prevention Guide
Osteoporosis is a condition where the bone mineral density becomes so low that the skeleton is unable to sustain ordinary strains. The disease affects over 25 million people in the United States—most of them female. There are no early signs of osteoporosis as bone loss happens slowly over many years. Some people can develop neck, back or wrist pains while others notice that their height is decreasing. There are two major types of osteoporosis. Type I occurs in postmenopausal women ages 50-70 and typically affects the wrist and spine. The incidence of occurrence in females to males is 8:1. Type II is senile osteoporosis occurring after the age of 70 and typically affects the hips. The incidence of occurrence in females to males is 2:1.
With the help of exercise, clinical nutrition, and bone mineral density studies the chances of developing osteoporosis can me minimized. Always consult your physician prior to starting any nutritional program.
Nutrition
Calcium: absorption dependent on how acidic the stomach pH is. Many adults suffer from hypochlorhydria (decreased amount of stomach acid) so putting apple cider vinegar on greens and taking calcium supplements with food will enhance absorption. Recommended dosage: 1,000-1,200 mg/day
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Vitamin D: assists with the movement of calcium in the intestines and assists with bone remodeling; a daily dose of sunshine for our skin helps the body make Vitamin D, although the elderly have are less efficient in producing Vitamin D following sun exposure. Recommended dosage: 200-400 IU/day
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Phosphorus: balances calcium in the body—very important concept; when excessive amounts of phosphates are consumed calcium must be displaced from our bones to offset the phosphorus levels in the blood stream. Carbonated sodas have enormous amounts of phosphoric acid and thus should be minimized.
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Vitamin K: required to make bone—pulls calcium into the bone; deficiency caused by overuse of antibiotics, medications that thin the blood like coumadin, or low intake of green leafy vegetables. Recommended dosage: males 80 micrograms/day and females 65-70 micrograms/day
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Magnesium: serves as an enzyme cofactor in bone cells by regulating the active transport of calcium. Recommended dosage: 400-500 mg/day
Trace Minerals
Copper: needed for cross linking of collagen; acts as a cofactor with other enzymes of bone cells
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Zinc: essential for enzymes that produce bone, also responsible for collagen synthesis
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Manganese: required for bone matrix formation
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Boron: decreases urinary excretion of calcium, increases absorption of calcium and magnesium
Dietary Factors
Protein: excessive protein consumption can increase urinary calcium excretion especially when calcium intake is low
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Sodium: high intakes will increase urinary calcium excretion especially when calcium intake is low
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Caffeine: increases urinary calcium excretion with 2+ cups of coffee or tea
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Alcohol: heavy consumption (> 2 drinks daily) increases excretion of calcium and minerals from the body
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Smoking: 10-15 cigarettes per day for ten years decreases bone density by 5-10%
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Medications: steroids, aluminum containing antacids, glucocorticoids, and blood thinners can potentially decrease calcium loss from bones
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Sugar: increases calcium and mineral loss from bones
Suneil Jain, NMD