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Tips for reducing your osteoporosis risk
One of the most prevalent health
concerns among older adults
today is osteoporosis, the
thinning of bone that leads to
increased fractures, bone loss
and, in some cases, permanent
disability. Once thought to be
mainly a problem in older women
(women still account for most
cases), osteoporosis rates among
men and younger people are on
the rise. In fact, it is
estimated that osteoporosis
cases among men will increase 50
percent in the next 15 years.
Rates among women are growing as
well, and related bone fractures
are occurring at younger ages.
Major risk factors include diet
and lifestyle (consuming overly
processed foods, smoking,
drinking alcoholic beverages and
neglecting exercise), resulting
in bone mineral deficiency and
poor overall nutrition. Because
of this, millions of patients in
the United States now rely on
bone-building pharmaceutical
drugs, or bisphosphonates, such
as Boniva and Actonel. However,
the Food and Drug Administration
recently recommended that
manufacturers of these drugs
increase cautionary language on
the labels due to a number of
long-term users who have
suffered unusual thigh fractures
or a serious jaw disease.
Several FDA advisers said the
new labels need to clearly state
that the potential benefits
offered by these drugs are
limited to the first three to
five years of use. After that,
the effects are largely unknown.
Hindering bone processes
Bisphosphonates work by
hindering a natural process of
aging that causes bone tissue to
gradually dissolve. For patients
who have an advanced form of
osteoporosis, taking a
bisphosphonate regularly may
help slow the rate of bone
thinning and reduce the risk of
broken bones. But, again, the
benefits are unknown beyond
three to five years.
The truth is, for most new
prescription drugs, the
long-term effects — both
positive and negative — are
simply not known. That’s why it
is so critical to address health
on a larger scale. In my
practice I address osteoporosis
with therapeutic preventive
measures which can also support
a patient’s overall health.
To adequately address bone
health (for both men and women),
I recommend natural solutions
that can not only slow the
breakdown of bone tissue, but
also help to build new bone
tissue over time.
Nutrient absorption is key
One critical, though often
overlooked, factor in bone
health is the ability of your
body to absorb nutrients
properly. If digestive health is
weak, your body may actually
leech essential minerals from
bone tissue in order to aid the
digestive process — a major
contributing factor to
osteoporosis. This is
particularly true with
consumption of most dairy
products. While dairy may be
rich in calcium and other
vitamins and minerals, these
foods are usually so difficult
to digest that they end up
depleting essential calcium and
other minerals from the body.
This is clearly stated in many
medical textbooks, but often
ignored by health professionals.
You can help to balance this process by taking extra minerals.
The best choices for mineral
supplementation are food-based
multi-mineral formulas and
mineral-rich foods such as
seaweeds and dark greens. In
addition, adding digestive
enzyme support can help prevent
essential mineral depletion. I
recommend a comprehensive digestive formula that
contains important minerals for
digestive function, along with
digestive enzymes and targeted
botanicals which support overall
digestive capacity.
Calcium
Again, one of the most important and natural ways to support
long-term bone and overall
health is to follow a healthy
diet rich in essential vitamins
and minerals. Calcium-rich foods
are especially important for
healthy bones and teeth, as well
as proper function of the heart,
muscles and nerves. Since the
body cannot produce calcium on
its own, it must be absorbed
through calcium-rich foods,
which include dark-green leafy
vegetables such as bok choy,
chard, kale, broccoli, dandelion
greens and cooked spinach, as
well as sea vegetables such as
kelp and nori.
In addition, calcium-rich sesame
seeds, flax seeds, almonds and
Brazil nuts can be eaten alone
or added to other nutrient-dense
meals to boost the levels of
this bone-strengthening mineral
in your body and prevent
thinning of bone tissue over
time. If you decide to take a
calcium supplement, be sure to
choose a food-based source that
also includes other essential
minerals and an equal or greater
amount of magnesium for
broad-spectrum support and
better absorption.
Magnesium
Many people, particularly
post-menopausal women, may be
deficient in magnesium. In fact,
lack of magnesium is often a
greater health issue than lack
of calcium. For this reason, it
is important to fill your diet
with magnesium-rich green
vegetables such as lightly
cooked spinach, raw cacao
(chocolate), beans, peas, nuts,
seeds, and whole, unrefined
grains. When supporting your
diet with calcium-magnesium
supplements, I recommend taking
one with a magnesium-to-calcium
ratio of 1-2:1, which will help
you maintain normal muscle and
nerve function, sustain a
healthy immune system and build
strong bones.
Vitamin D3
More and more research is
showing just how important
vitamin D3 (cholecalciferol) is
to your overall health. Not only
is it essential for calcium
absorption, but it is also plays
key roles in supporting the
immune system, regulating
inflammation and fighting
against many chronic diseases,
including cancer. Vitamin D3 is
actually a hormone that the body
creates naturally from the
ultraviolet-B (UVB) rays in
sunlight, as well as from foods
such as: shiitake mushrooms and
other medicinal mushrooms; cod
liver oil; and fatty fish,
including salmon, sardines and
mackerel. Vitamin D2
(ergocalciferol) also is
available from plants but D3 is
a much more bio-active form.
The kidneys are responsible for
turning both D3 and D2 into
calcitrol, the highly active
form of the vitamin that
naturally helps support healthy
levels of calcium in the body.
Calcitrol has other benefits as
well, including fighting and
preventing cancer. If you choose
to supplement with this
nutrient, be sure to select a
food-based form of vitamin D3
for optimal results.
Vitamin K
Vitamin K is also a critical
nutrient for heart and bone
health. There are two natural
forms used by the body: K1 and
K2. Vitamin K1 is used for blood
coagulation, while K2 is used
for calcium regulation. K2
ensures that the calcium you
consume is deposited in your
bones — not in your blood
vessels and other soft tissues
where it can cause hardening and
related complications. Vitamin
K2 is mostly found in meat,
organ meats (liver), cheese, egg
yolks and fermented foods —
particularly Natto, a fermented
form of soy native to Japan. K1
is found in leafy greens such as
kale, spinach, chard, broccoli,
Brussels sprouts, parsley and
romaine lettuce.
Without consuming sufficient
vitamin K (both K1 and K2), the
vast majority of the population
is at risk for age-related
disease. Examples of
complications related to vitamin
K deficiency can be seen when
arteries harden with calcium
deposits, and bones become more
porous since adequate calcium is
not being delivered to them. If
you are at risk for
osteoporosis, consider adding
full-spectrum vitamin K
supplementation to your diet. If
you are vegan or on a strict
diet, it may be especially wise
to consider K2 supplements.
Regular exercise
A regular exercise regimen can
also help strengthen bones,
prevent the breakdown of bone
tissue and increase muscle
strength, coordination and
balance. Since bone is living
tissue, it responds to exercise
by becoming stronger and more
durable. As a result, people who
exercise regularly have greater
bone density and strength than
those who do not. Some of the
best types of exercise for your
bones are low-impact
weight-bearing actions, such as
light weight training, yoga,
walking and hiking.
There are numerous ways to
improve and maintain bone health
and support overall wellness and
vitality in the process. You can
start by adding leafy greens to
every meal, including more
food-based minerals,
incorporating a brisk walk into
your day and using natural
therapies that will improve your
bone density over time. |
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