JULY 2008 NEWS

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FAVORITE HEALTH QUOTE

“When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” - Herophilus

OSTEOPOROSIS

Are you small-boned, blonde and petite? If so, the Food and Drug Administration's Center for Food Safety and Applied Nutrition (FDA) reports that you are at higher risk for getting osteoporosis than medium- or heavy-framed brunettes. Other risk factors include: inadequate calcium intake, smoking, excessive alcohol consumption, family history, lack of regular exercise, being female, being over 50 years old and being of Caucasian or Asian descent. Prolonged use of certain medications, like thyroid hormone, some anti-seizure medications, corticosteroids, cancer treatments, and even too many aluminum-containing antacids can also lead to osteoporosis. Sodas and other carbonated beverages which contain phosphorous will prohibit the body from absorbing calcium into the bones. Also, when hormones in women decline during menopause, bone density drops dramatically. According to the National Institutes of Health (NIH), an estimated 10 million Americans have osteoporosis and 18 million more have low bone mass, placing them at an increased risk for the disease. 

What exactly is osteoporosis? The word "osteoporosis" literally means "porous bones." The FDA describes it as a condition of excessive skeletal fragility resulting in bones that break easily and possible curvature of the spine. Osteoporosis results in a decline and weakening of bone mass. About 1.5 million wrist, hip and spine fractures each year are caused by osteoporosis. 

It is easy to test for osteoporosis by having a bone density screening performed. A doctor will usually recommend it routinely for many women over 50 years old. If you have multiple tests done, be sure and go back to the same testing machine for consistent comparisons. Different scanning machines may result in completely different test results! 

Osteoporosis is highly preventable with proper diet, lifestyle modifications and supplementation. The University of Maryland Medical Center (UMM) reports that the condition is most likely to develop in people who did not reach their optimal bone mass during their critical bone-building years (childhood and adolescence); therefore, osteoporosis prevention should begin during childhood and last throughout adulthood into old age. Adequate amounts of calcium and vitamin D are critical, as are weight-bearing exercises like walking, yoga and tai chi. Exercise also increases flexibility and balance, factors that will help prevent falls that lead to fractures later in life. Diets rich in calcium, magnesium, potassium, fruits and vegetables have been shown to reduce the chances of getting osteoporosis. UMM also points out that in a large-scale study of older Caucasian women, those who ate more animal protein from meats and dairy products experienced more bone loss and hip fractures than those who consumed greater amounts of vegetable protein from beans, nuts and seeds. 

According to the NIH, many Americans consume less than half the amount of calcium needed to build and maintain healthy bones. They recommend the following amounts of calcium for the prevention and/or treatment of osteoporosis: children--800 to 1200 mg/day; adolescent girls--1200 to 1500 mg/day; pre-menopausal women (19 to 50 years old)--1000 mg/day; and older adults (51 to 70 years old)--1200 to 1500 mg/day. Good dietary sources of calcium include low fat dairy products (such as milk, yogurt, and cheese), dark green, leafy vegetables (such as broccoli, collard greens, and spinach), sardines and salmon, tofu, and almonds. Since most Americans don't eat adequate amounts of these foods daily, supplementation is suggested. Calcium cannot be absorbed properly without adequate enough vitamin D and magnesium. New data suggests that at least 1000 i.u. of vitamin D is needed daily for most people. Magnesium also plays a critical role in bone health. Take half as much magnesium as calcium. UMM researchers report that women who consume vitamin K supplements may improve bone density. The current recommended daily intake of vitamin K for adults is 75 to 120 mcg, but higher dosages may be necessary for optimal bone health. People taking blood-thinning medications such as coumadin or warfarin should avoid vitamin K. Essential fatty acids (EFA's) from evening primrose and fish oils help maintain or increase bone mass. EFA's have also been shown to enhance calcium absorption, increase calcium deposits in bones, diminish calcium loss in urine, improve bone strength, and enhance bone growth. Finally, herbs that have a high mineral content may also help prevent osteoporosis. Horsetail, oatstraw, red clover, kelp and nettles are all rich in important bone-building minerals. 

Right now, there is no cure for osteoporosis, but there are various treatment options. There are prescription drugs which will help prevent further bone loss, but one physician at the FDA stated, "If you go to the doctor and get a prescription, and that's all you do, you're probably not going to be helped very much." Diet, exercise and lifestyle changes are critical for successful treatment.

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