Description Osteoporosis is the overall loss of bone density due to an imbalance between bone resorption and bone formation. Often stemming from a calcium deficiency, the resulting decrease in both mass and strength makes bones porous, brittle, and more susceptible to fractures. This situation affects one in four Canadian women and one in eight men over age 50. There are an additional 2 million Canadians that are not diagnosed but are likely to develop this condition. Women are more susceptible due to their smaller bone mass and loss of bone-promoting estrogen after menopause. Many women are aware of osteoporosis but do not take the time to prevent it, particularly after menopause. Indeed, the loss of bone mass is a silent, yet steady, process. It does not hurt and you cannot see it. However, it is a serious condition that requires a long-term regimen of adequate nutrition and lifestyle changes. There are two categories of osteoporosis: Primary Osteoporosis, which includes postmenopausal (Type I) and age-related (Type II) osteoporosis and Secondary Osteoporosis, which includes specific agents, ailments, or situations that lead to loss of bone density. Primary Osteoporosis is the most common form. There is a strong correlation between a healthy skeletal structure and a healthy immune system. Indeed, many categorize osteoporosis as an autoimmune disorder. Preventative measures are the best approach to dealing with osteoporosis. Steps taken early can largely avert consequences later on.
Symptoms and Signs:Chronic rheumatoid arthritis increases your risk of developing osteoporosis. Other risk factors include being female, having a petite frame, and having a slim statute. Taller, heavier people usually have more dense bones. X-rays are not a reliable method of detection as bone loss often does not register until 25% of the mass is gone. As mentioned above, prevention is the key.
Causes: Osteoporosis is commonly a natural occurrence of aging. We all lose bone mass as we grow older but, as mentioned above, women tend to have higher incidences of this condition. Reduced estrogen levels also increase the risk of osteoporosis. Many women who enter menopause often go on Hormone Replacement Therapy (HRT) to offset their declining estrogen levels. However, natural alternatives exist. See Remedies -- Foods, below. Smoking, drinking, caffeine, and high-sodium foods all leech essential minerals from your body, depriving your skeletal structure of the nutrients it needs to maintain proper bone mass. Those who are immobilized may also develop this condition, referred to as disuse osteoporosis. Those who have an excessive blood plasma concentration of a hormone that promotes bone resorption and those who are deficient in a hormone that promotes bone formation are also at risk. As mentioned previously, chronic rheumatoid arthritis increases your risk of developing osteoporosis. Other causes include endocrine diseases (particularly thyroid), gastrointestinal diseases, bone marrow disorders, connective tissue disease, and chronic obstructive pulmonary disease.
What to Expect: With a decreasing bone mass, the skeletal structure becomes weak and brittle over time. You must be extremely careful and diligent in avoiding slips and falls. Hip fractures are quite common and may be fatal.
Remedies
Foods Organic milk, firm cheeses, and enriched soy or rice milk will provide your body with calcium. Have three servings daily, at breakfast and as part of a snack during the day. Cheese and yogurt are other sources. Broccoli, bok choy, brazil nuts, chickpeas, kale, lentils, oranges, and salmon (canned, with bones) all contain calcium. Soy, used to make tofu, tempeh, Textured Vegetable Protein (TVP), and soymilk contains isoflavones which convert to phytoestrogens during digestion. Phytoestrogens are estrogen-like compounds that bind to estrogen-receptor sites and act as weak estrogens. They can displace natural estrogen, reducing negative effects often associated with high estrogen levels or supplementing when levels decline, such as in menopause. Phytoestrogens mimic natural estrogen when bonded to an estrogen receptor site. In this way, they can exert the beneficial effects of estrogen (including bone building) for the postmenopausal woman without the serious side effects associated with Hormone Replacement Therapy.
Food Supplements In addition to supporting proper brain and nervous system function and aiding in the absorption of fat-soluble vitamins and minerals, Essential Fatty Acids have anti-inflammatory properties as well. Specific beneficial Omega-3 fatty acids include Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). These acids help suppress the production of cytokines -- inflammatory compounds that indirectly facilitate bone breakdown via specific cell stimulation. Eat fresh, deep-water fish such as tuna, salmon, bluefish, halibut, and flounder. Take 1 tablespoon flaxseed oil daily in salad, over vegetables or yogurt or in a morning soymilk and banana shake. Do not cook with this oil as you will lose the beneficial properties. See the dedicated section on Essential Fatty Acids for more information.
Lifestyle Eliminate smoking, drinking, caffeine, high-sodium foods from your lifestyle. All of these lifestyle choices are extremely lacking in beneficial qualities in general. Increasing the risk of osteoporosis merely adds to the lengthy list of ailments resulting from the above lifestyle factors. A healthy diet rich in fruits and vegetables will provide your body with many of the nutrients needed to ensure the growth and development of a healthy skeletal structure. See Foods, above, for specific calcium-rich items. You may also try a good multi-vitamin to make up for any vitamins or minerals you may be missing. Consult with your nutritionist, naturopath, or other health practitioner to determine the most ideal dietary changes for your needs. Avoid saturated fats and trans-fatty acids such as hydrogenated oils. Aside from wrecking havoc on your digestive and circulatory system, these fats inhibit calcium absorption in the digestive tract. Saturated fats bind to many minerals and then are not absorbed by the body. Use unsaturated, cold-pressed oils. Safflower, sunflower, and olive are best. Pass on the pop. Soft drinks contain phosphoric acid which is used as a preservative. Excess pop consumption increases phosphorus levels in the body. In turn, the body responds by breaking down bone to release calcium. Both minerals must remain naturally balanced. The high sugar content of soft drinks also reduces calcium levels, see below. Fizzy drinks for flaky bones... Refined sugars leech calcium from the body. Natural sweeteners such as honey and maple syrup can have the same effect. Satisfy your sweet tooth with fruits such as apples, pears, melons, oranges, and bananas. In addition, the soluble fibre found in many of these fruits slows food movement through the digestive tract, leading to increased mineral absorption.
Minerals Boron may help aid in overall bone health by working with the vitamins, minerals, and hormones involved in bone maintenance. Take 3mg daily. Calcium helps strengthen bones. Take 1,500 to 2,000mg daily in divided doses, after meals. Use a chelated form for best absorption and avoid calcium carbonate, which may contain lead. See Foods, above, for dietary calcium sources. Magnesium and vitamin D should also be taken as they facilitate calcium absorption. Copper may reduce the rate of bone breakdown and is required for proper skeletal growth and development. Consult with your naturopath or other health practitioner to determine the appropriateness of this mineral for your needs. Dosage is typically 1.5 to 3mg daily. Magnesium should be taken to aid calcium absorption, usually in a 2:1 ratio of calcium to magnesium. Deficiencies affect all phases of bone break-down and build-up. Take 1,000mg daily. Zinc regulates calcitonin (a bone-building hormone) secretion from the thyroid gland and is involved in general bone maintenance. It inhibits bone destroying osteoclasts (cells) and stimulates bone building osteoblasts (cells). Calcitonin hormone supplementation is a common approach in dealing with osteoporosis. Through zinc supplementation, however, you can achieve the same goal nutritionally. Take 25 to 50mg daily. Do not exceed 100mg daily.
Therapies, Healing Aids, & More A weight-bearing exercise program helps strengthen and build bone mass. Your body can be "cued" to increase bone mass by increasing physical activity and the subsequent strains imposed on the musculoskeletal system. Running, walking, stair-climbing, and lifting weights are all common exercise approaches. Specialized aerobic programs geared to menopausal women can also benefit. Consult with your fitness instructor, naturopath, or other health practitioner to determine the most appropriate program for your needs.
Vitamins Vitamin D facilitates calcium absorption in the intestines and reduces calcium excretion in the kidneys. This vitamin is synthesized by the skin in the presence of sunlight. Look for fortified milk as another source. Vitamin K aids in the synthesis of osteocalcin -- an important bone protein involved in the first steps of bone tissue mineralization.
Actions and Remedy Listings
| Avoid Alcohol | Avoid All Sweeteners | Avoid Caffeine | | Avoid High-Sodium Foods | Avoid Hydrogenated Oils | Avoid Pop | | Avoid Saturated Fats, Trans-Fatty Fats | Boron | Calcium -- Organic Milk, Firm Cheeses, Enriched Soy or Rice Milk, Yogurt, Broccoli, Bok Choy, Brazil Nuts, Chickpeas, Kale, Lentils, Oranges, And Salmon (Canned, With Bones) | | Copper | Essential Fatty Acids | Exercise (Weight-Bearing) | | Flaxseed Oil | Healthy Diet | Magnesium | | Soy | Stop Smoking | Vitamin D | | Vitamin K | Zinc | |
For More Information ... Osteoporosis Society of Canada
33 Laird Drive
Toronto, Ontario
M4G 3S8 Tel.: 416.696.2663
Fax: 416.696.2673 Web: www.osteoporosis.ca
See also Aging, Arthritis, Muscle and Joint Problems, Smoking Dependency, Weakened Immune System
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