Osteoporosis: Popping calcium pills won't do it folks!
Osteoporosis, or the the thinning of the bones, is a disease that will affect approximately 14 million people by 2020 if additional efforts are not made to stem this disease. Are you aware that it may be largely prevented with lifestyle considerations and treatment when appropriate? (241). http://www.iofbonehealth.org/facts-statistics14 million people by 2020 will have Osteoporosis if we don't change our lifestyle.
The reality is that women are the populous most at risk here, and for a number of reasons.
- Many women binge diet, losing weight too fast and lose the body fat required for bone health.
- Our diets lack the proper nutrients required to build bones; the foods consumed are low in calcium.
- Strong muscles build strong bones; women are less likely to lift weights and partake in other muscle building activities that create a strong skeletal system.
So what are we doing now that can contribute to a diagnosis of Osteoporosis?
- The calcium we consume is not a natural source. It is shown that minerals, vitamins and other phytonutrients are best used by the body when derived from their natural source, not a pill.
- We are deficient in supporting minerals: magnesium, zinc, manganese, copper and boron. When we have an imbalance our bones weaken. All of these are required for bone building.
- Vitamin D is low. Dr. Sears states in his Prime Time Health book that Prime Timers (30+) need 2000 IU daily. Ensure it is Vitamin D3, not the other forms found. Also consider an dropper style, oil base versus pill form to ensure absorption.
- Too much animal protein. Our body is always trying to keep a balance in terms of pH. When we are too acidic from having eaten meat our body will draw on the calcium bank (AKA our bones) to balance it out.
- Too much phosphorus. Phosphorus is needed to build strong bones, in partnership with calcium. The Standard American Diet has too much phosphorus present though. Meat, processed foods and Pop/Soda are high in phosphorus, calcium will be depleted to balance it out.
- Too much salt. The salt seeks out calcium and both are excreted in urine.
- Too much sugar. This food item compels the body to excrete magnesium and calcium into the urine.
- Too much medicine. Excess use of antacids can increase calcium loss.
- Weak digestion. The absorption of calcium is difficult as we age due to low stomach acid.
| Bone Builder | Bone Breaker |
|---|---|
| Vitamin D | Phosphorus |
| Calcium | Animal Protein |
| Magnesium | Sodium |
| Seafood | Carbonated Beverages |
| Omega 3's | Sweetened Beverages |
| Vitamin C | Caffeine |
| Vitamin B | Some Medications |
| Vitamin K | Stress (Too much) |
| Folic Acid | Sunlight (Too little) |
| Zinc | Sitting (Too much) |
| Sun Light | |
| Weight Bearing Exercises |
What CAN you do to improve your bone health?
There are many things you can start TODAY that will better your bone health!
- Be good to your gut. Follow the Rule of 2's: Eat twice as often, eat half as much, and chew twice as long. The better you chew and emulsify your food, the better it is for digestion and the easier it is for calcium and other minerals to be absorbed.
- Feed your bones! The list below has a few options of how you can include calcium rich foods in your diet. As we learned above we absorb and use calcium better when in it's natural form. Not to mention many of the other minerals are found in these foods too!
| Food | Calcium (Milligrams) |
|---|---|
| Yogurt, nonfat, 1 cup | 450 |
Sardines, 3 ounces |
370 |
| Parmesan Cheese, 1 ounce | 336 |
| Orange Juice, calcium-fortified, 1 cup | 300 |
| Tofu, 3 ounces | 190 |
| Salmon, 3 ounces canned | 180 |
| Collard Greens, 1/2 cup | 180 |
| Rhubarb, 1/2 cup | 174 |
| Spinach, 1/2 cup | 136 |
| Cereal, calcium fortified, 1/2 cup | 100 - 200 |
- Guidelines for Supplements: If your health practitioner is still requesting you take a supplement bear in mind these things:
- Take in smaller doses more frequently ie: 500mg tablet twice daily
- Calcium Citrate is usually preferred as it is better absorbed by the intestines, bypassing the stomach acid issue for some Prime Timers.
- MOVE!! The weaker muscular system the weaker the skeletal system. You need to do weight bearing and muscle stretching exercises. This triggers the body to reinforce bones which makes them stronger.
I will be supplementing this article with exercises that will help keep Osteoporosis off your radar! Stay tuned!
Sources:
Dr. Sears, Prime Time Health, 2010.
http://www.iofbonehealth.org/facts-statistics
0 comments: