Osteoporosis affects one in six women and one in eight men over the age of fifty and is most common among post-menopausal women. Bones reach their maximum density and strength between the ages of twenty and thirty. Thereafter, bone rebuilding gradually wanes. For women, the greatest bone loss occurs in the years immediately after menopause when oestrogen levels decline and bone loss ranges from 4% to 8%.
Risk Factors for Osteoporosis
- Being female (although osteoporosis also occurs in men)
- Age 50 or older
- Post menopause
- Prolonged hormonal imbalances
- Excess use of certain medications, such as steroids
- Not enough calcium or vitamin D in the diet
- Lack of exercise
- Caucasian
- Family history of osteoporosis
- Smoking, caffeine, or alcohol consumption
Dietary Modification
Carbonated drinks – Soft drinks are high in phosphoric acid and sugar, making these drinks highly acidic. Calcium is the main mineral utilized by the body to neutralize that acid. So phosphoric acid or high amounts of other acids deplete calcium levels, causing calcium to be pulled from the bones. Calcium is pulled out of the body when this happens, and this lowers blood calcium levels. To remedy this, the parathyroid gland restores calcium balance in the blood by pulling calcium from your bones. Consequently, anything highly acidic like soft drinks can directly lead to osteoporosis.
Meat and Grains – A diet high in meat and carbohydrates, with few greens or fruits will also be highly acidic, causing the body to utilize calcium to neutralize the acids.
Most grains are acid-forming, except millet and buckwheat, which are slightly alkaline. Vegetable and fruit juices on the other hand are highly alkaline.
Milk and Dairy – African women in the United States eat at least four times more calcium than African women in Africa and have nine times more osteoporosis. Asian women in the United States eat at least 60% more calcium than Asian women in Asia, and yet have three times more osteoporosis. Calcium consumption in Hong Kong and Greece doubled in the last 40 years, and the rate of osteoporosis tripled in Hong Kong, and more than doubled in Greece. Milk contains 10 times more calcium than magnesium and this has a disruptive effect on the balance of osteoclastic and osteoblastic activity in the bone. (Osteoclastic activity refers to the body’s process of breaking down bone. At the same time, osteoblastic activity builds up new bone to fill in the space left behind).
Osteoclasts and osteoblasts are activated by parathyroid hormone (PTH) which encourages osteoclasts to pull calcium from the bones. Calcitonin stimulates osteoblasts to deposit calcium into the bones. A lack of magnesium increases the activity of PTH, resulting in net bone loss. Increasing magnesium is the only natural way to correct this. On average, a healthy vegan diet (no meat or milk) provides about 500 mg per day of both calcium and magnesium. Studies show that vegans have stronger bones than meat and milk product eaters, especially after the age of 50.
Stress – Cortisol increases calcium loss from the bone and into the blood. Steroids also block the absorption of calcium into bone.
Sugar intake increases calcium excretion. Short-term increases in dietary salt results in increased urinary calcium loss, which suggests that over time, salt intake may cause bone loss.
Caffeine increases urinary loss of calcium. General recommendation is to decrease caffeinated coffee, black tea, and caffeine-containing soft drinks as a way of improving bone mass.
Soy foods, such as tofu, soy milk, roasted soy beans, and soy protein powders, may be beneficial in preventing osteoporosis. Isoflavones from soy have been shown to protect against bone loss.
Lifestyle Modification
Smoking leads to increased bone loss. For this and many other health reasons, smoking should be avoided. Exercise is known to help protect against bone loss. The more weight-bearing exercise that is undertaken by men and postmenopausal women, the greater their bone mass and the lower their risk of osteoporosis. Walking is a perfect weight-bearing exercise.
Nutritional Supplement Treatment Options
Calcium – A review of current research shows that calcium supplementation alongside hormone replacement therapy is much more effective than HRT alone. For optimum nutrition, the range of calcium intake is between 1000-1500mg per day depending on your age, dietary intake, and other health conditions. Calcium is found in yogurt, green vegetables such as kale, soy products and tofu, seafood such as salmon and oysters, and sesame seeds.
Phosphorus – While phosphorus is essential for bone formation, most people do not require phosphorus supplementation, because the typical western diet provides ample or even excessive amounts of phosphorus.
Ipriflavone is a synthetic flavonoid derived from the soy isoflavone called daidzein. It promotes the incorporation of calcium into bone and inhibits bone breakdown, thus preventing and reversing osteoporosis.
Vitamin D increases calcium absorption; and blood levels of vitamin D are directly related to the strength of bones. Mild deficiency of vitamin D is common even in the fit, active population and leads to an acceleration of age-related loss of bone mass and an increased risk of fracture.
Fish Oil / EPO – Supplementation of fish oil in people with osteoporosis has been shown to improve calcium absorption and support new bone formation. Fish oil combined with evening primrose oil (EPO) may confer added benefits.
Vitamin K – is needed for bone formation. People with osteoporosis have been reported to have low blood levels and low dietary intake of vitamin K. People with osteoporosis given supplemental vitamin K2 have shown an increase in bone density after six months and decreased bone loss after one or two years. Vitamin K is found in green, leafy vegetables such as broccoli, brussels sprouts, collard greens, lettuce, and spinach.
Magnesium – Both bone and blood levels of magnesium have been reported to be low in people with osteoporosis. In a two-year, controlled trial, supplementing with magnesium arrested bone loss or increased bone mass in 87% of people with osteoporosis.
Zinc – Levels of zinc in both blood and bone have been reported to be low in people with osteoporosis, and urinary loss of zinc has been reported to be high.
Copper is needed for normal bone synthesis. Recently, a two-year, controlled trial reported that 3 mg of copper per day reduced bone loss. Supplemental zinc significantly depletes copper stores, so people taking zinc supplements for more than a few weeks generally need to supplement with copper also.
Boron supplementation has been reported to reduce urinary loss of calcium and magnesium.
Strontium may play a role in bone formation, and may inhibit bone breakdown.
Progesterone – Evidence suggests that progesterone might reduce the risk of osteoporosis.
Botanical Treatment Options
Red Clover – In a double-blind study, supplementation with isoflavones from red clover for one year reduced the amount of bone loss from the spine by 45%, compared with a placebo.
Horsetail is a rich source of silicon, and research suggests that this trace mineral may help maintain bone mass.
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Article contributed by Dr Tracy S Gates, DO, DIBAK, L.C.P.H., Consultant, Pure Bio Ltd. Copyright © Pure Bio Ltd 2024. All rights reserved. Pure Bio Ltd are a leading UK supplier of the highest quality PURE nutritional supplements, based in Horsham, West Sussex.
Proud Winners of Southern Enterprise Awards, Best Nationwide Hypoallergenic Nutritional Supplements Distributor 2022 and 2023. Visit www.purebio.co.uk for all your nutritional supplement needs.
