Prevent Osteoporosis With Nutrition

I've stated in my previous post that avoiding osteoporosis is by far the best way of preventing it. And this is best done through proper nutrition, which is largely overlooked by most doctors.

Let's discuss first the current approach in osteoporosis management, which seemingly does not work. This focuses on boosting estrogen levels to delay the advance of menopause, and supplementing with calcium.

Estrogen therapy merely defers what is inevitable and its use for purely prophylactic reasons is highly questionable, considering the numerous risks associated with its use.


Among the possible risks brought about by an estrogen imbalance are breast cancer, fibrocystic breast disease, endometrial cancer of the uterus, pituitary prolactinoma tumor, hypothyroidism, hypertension, salt and water retention, increase in blood clotting, gallbladder disease, and liver dysfunction.

Besides, estrogen therapy cannot rebuild bones. In fact, it inhibits the osteoclast cells whose function is to slow down the rate of bone loss.

So, is it wise to take all the above-mentioned risks, just so estrogen therapy can be used as a preventive measure against osteoporosis?

We've been too familiar with those milk ads touting its brand as a rich source of calcium. Calcium supplementation, like estrogen therapy, does not restore loss bone tissues too. And the great paradox is that a lot of aging conditions is due to calcium deposition in the arteries, joints, kidney, bladder, and cataracts.

So, what works in osteoporosis prevention? [Search Amazon.com for osteoporosis protection for life]

The following nutrients are vital to the prevention and management of osteoporosis:

1] Magnesium

This mineral is the key to the problem since 84% of osteoporotic women are deficient in magnesium. It acivates the critical bone enzyme alkaline phosphatese which is involved in forming new calcium crystals which make up the bones.

Recommended intake: 300 - 400 mg daily in addition to dietary sources

2] Vitamin D

Vitamain D prevents rickets or the softening of the bones by making calcium more available to the bones [where it should be]. Take the Vitamin D3 [cholecacliferol] form.

Recommended intake: 4000 - 5000 IU daily

3] Vitamin K

It is required for synthesizing osteocalcin, a protein found only in the bones, and on which the calcium crystallizes. Take Vitamin K2 [not K1].

Recommended intake: 10 mg daily if you can afford it {it's quite expensive}

4] Manganese

This mineral is required for bone mineralization. Deficiency results in smaller and less dense bones.

Recommended intake: 5 mg daily

5] Folic Acid

Homocystine metabolism seems to be at least partially folic-acid dependent. Those with genetic failure in homocyctine metabolism are known to develop severe osteoporosis at an early age. Folc acid deficiency is common in those who do not follow a hunter-gatherer type diet {the diet of our early ancestors}.

Recommended intake: 500 mcg daily       We actually need 3 mg daily [ script needed for these levels; it may expose Vit B12 deficiency, which is dangerous]

6] Boron

Reduces urinary calcium excretion by 44%, and increases the serum concentration of the hormone 17-betaoestradiol, which may be the most biologically active form of naturally occuring human estrogen.

Recommended intake: 3 mg daily [dietary sources unknown]

7] Strontium

Prevents chemical irritations of the skin; plays an important role in buildng strong bones, reducing dental cavities, and bone pain. Study shows it reduces the incidence of vertebral fractures by 49% in just one year of the study.

Recommended intake: 5 mg to 10 mg daily


Attention has also been focused on other nutrients like silicon, Vitamin B6, zinc, copper, and Vit C. Researchers are still working on the premise that there are other nutrient deficiencies, aside from the above-mentioned, that are involved in bone metabolism. Holistic nutrition is very vital in osteoporosis management.


What About Exercise?

Exercise is shown to have a positive effect on bone density. Those who lead sedentary lives are more likely to develop osteoporosis. Regular gentle exercise will benefit women at or beyond the the menopausal years. There's no study , however, which shows that older women are able to replace lost bone though exercise. Excessive exercise causes cessation of periods, due to lack of estrogen. Lack of estrogen is a prime factor in osteoporosis.


Things To Avoid

1] Drugs that accelerate bone loss like steroids [lead to non-menopausal osteoporosis], anticonvulsants, and heart burn medications like the popular over the counter proton pump inhibitors {PPI}

PPIs are linked to deadly infections and are found by researchers to actually cause the conditions they are meant to get rid of.  Researchers confirmed after a review of 11 studies, that people taking PPIs were 29 percent more likely to develop bone fractures. Long-term users were 30 percent more likely, and those taking high doses were specifically 53 percent more at risk of getting hip fractures. Conclusion: Using PPIs long term or frequently should be avoided.

Bisphosphonates are another group of medication that should be avoided. Women who take this for 5 years or longer were 2 to 7 times at greater risk for certain thigh fractures than those who take them for less than 100 days.

2] Smoking hastens menopause by about 5 years, and therefore, the reduction of estrogen levels too. It also alters the bone building function of osteoblast cells.

Our bones support our whole body. Therefore, we should take all the necessary steps to keep it healthy and strong, well into our old age. And women should be doubly vigilant since they're more susceptible to this medical condition. [Search Amazon.com for osteoporosis protection for life]