Conscious Choice: Osteoporosis: Building Bone Health Naturally

June 2003 | Health Conscious

Osteoporosis: Building Bone Health Naturally

by Bonnie C. Minsky

Osteoporosis is not just a disease of women. Although osteoporosis afflicts four times as many women as men, about two million American men now suffer from the disease. Moreover, one in eight men will have an osteoporosis-related fracture during their lifetime, according to the National Osteoporosis Foundation.

"Bones aren’t inert; they’re always breaking down and being rebuilt," says Baruch Frenkel, Ph.D., assistant professor of orthopedic surgery, biochemistry, and molecular biology at the University of Southern California Institute for Genetic Medicine. There are many safe, natural methods for keeping bones healthy at any age. These include:

* Consume the bone-building nutrient, calcium. Calcium is best absorbed, not from acid-producing cow’s milk, but from dark green leafy vegetables, salmon, sardines, soup cooked with bones, and many nuts and seeds. Calcium fortified foods, such as enriched soy milk, rice milk, nut milk, orange juice, and tofu may optimize intake. If a calcium supplement is needed, the best source is a non-contaminated, complete bone food such as microcrystalline hydroxyapatite (mchc). Total calcium intake, from food and supplement sources, should typically be in the range of 800-1200 milligrams (mg.) daily, depending on age, sex, and individual needs.

* Magnesium is just as important as calcium for developing and maintaining strong bones. It regulates bone calcification, buffers excess acid (so that calcium won’t be leached from bones to do the job), and helps synthesize protein. Unfortunately, at least 72 percent of all Americans do not consume enough magnesium. According to Robert Rude, M.D., an osteoporosis expert, epidemiological research has found that the more magnesium people consume, the denser their bones. Natural food sources include banana, kiwi, nuts and seeds, avocado, fish (especially halibut, salmon, and sardines), beans, and dark green leafy vegetables. The total intake to protect the bones of most adult Americans may need to range from 400-600 mg. daily.

* Boron keeps calcium in bones to make them stronger and more resistant to fracture. A boron deficiency may accentuate a vitamin D deficiency. Ideal food sources include nuts, pears, grapes, apples, carrots, and leafy vegetables. Supplementing the diet with 2-3 mg. daily is quite safe.

* Vitamin D is best absorbed from natural sources, such as cod liver oil and the sun. Fifteen minutes of sun exposure without sunscreen at least several times weekly will aid vitamin D absorption. For individuals living in northern climates and adults over the age of 65, adding at least 200 international units (I.U.) of vitamin D daily to the 400 I.U. typically found in a multi-vitamin offers extra "insurance."

* Eat adequate protein. Excess protein, typically over 75 grams for an average-sized adult on a consistent daily basis, may be a risk factor for osteoporosis. However, most elderly women and men consume too little of this cellular repair nutrient. For instance, a study of 615 elderly men and women from the Framingham cohort found that those in the lowest quartile of protein intake had the most loss in bone mineral density (bmd), while those in the highest quartile had the least bmd deterioration. Recent studies have also shown reversal of bone loss and lower fracture risk for older adults when animal, but not vegetable, proteins were consumed.

* Avoid bone robbers. Many medications, especially steroids and thyroid preparations, can cause bone loss. Other known risks are smoking, endocrine disorders, gastrointestinal and bone marrow diseases, overuse of alcohol, drinking phosphorous-containing soft drinks, consuming excess caffeine, and being sedentary. Weight-bearing physical activities are essential for keeping bones strong and resilient.

* Eat a low acid diet. The Standard American Diet is an acid-producing diet. Excess acid can destroy all bodily tissues, including bone. When the human body is too acidic, calcium is drawn from bones as a natural acid neutralizer. The key to reversing this situation is to choose alkalizing foods and drinks often. These include watermelon, sweet potatoes, sea vegetables, onions, most greens, sprouts, and mineral waters. Of course, avoiding acid-producing food additives (i.e. dyes, monosodium glutamate, aspartame, and nitrates), high sugar items, and "fast foods" can also reduce systemic acidity.

Just as our bones grow strong through a healthy diet and lifestyle in childhood, they can continue to regenerate throughout our lives. Keeping our bones healthy to prevent osteoporosis is not a quick trip, but a lifelong journey. Bone voyage!

Disclaimer: This column is for information only. No part of its contents should be construed as medical advice, diagnosis, recommendation, or endorsement by Ms. Minsky.

Bonnie Minsky is a Chicago-based Certified Nutrition Specialist, Public Health Educator, and Certified Menopause Educator. She can be reached at www.nutritionalconcepts.com.

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