Osteoporosis

By Dr. Paulette Roscoe

Our bones are made of a living tissue that is constantly being broken down and rebuilt. If this tissue is broken down and not replaced, the result is osteoporosis, which literally means porous bones.

Osteoporosis is diagnosed when bone mass falls below 25 percent of normal; the problem is that these porous, thin bones can easily break and may never fully mend.

Osteoporosis is increasing among women in North America. Shockingly, one in four post-menopausal women will suffer from the disease with its attendant risks of broken bones,hospitalization and immobility. Yet as Janine O'Leary Cobb notes, "Osteoporosis is not a worldwide female problem. It is more common in affluent northern countries. Women who have had multiple pregnancies, who eat red meat infrequently, who do strenuous physical labour and who are overweight (by our standards) are not likely to develop osteoporosis."

As a disease of modern industrial civilization where diets are often unhealthy and lifestyles often sedentary osteoporosis is also largely preventable. It is best to start with our children: to avoid brittle, breakable bones in later life, be sure to encourage the young females in your life to do physical exercise and to refrain from a steady diet of junk food.

Prevention
Diet plays an important role in the prevention of osteoporosis. Abad-news diet is one that is too high in protein (red meat), caffeine and phosphorous and too low in calcium and trace minerals. Calcium is especially important. It acts as a buffer in the blood, neutralizing the acidic effects of the above-mentioned substances. When the calcium in your system is working overtime as a neutralizer, less of it is available for bone-building. The best policy is to lower your consumption of caffeine and sugar and to eat moderate amounts of protein (60-80 grams daily). Avegetarian diet is also beneficial, as are foods rich in calcium such as broccoli, green leafy vegetables and nuts.

Exercise
The old adage "use 'em or lose 'em" certainly applies to yourbones! A recent study showed that women who exercised vigorously one hour a day for a year increased their bone calcium levels by 33 percent. You don't have to go that far: I recommend a weight-bearing aerobic exercise every other day (for example, jogging or walking) along with a regular strength training regime to help maintain strong bones.

Supplements
There are over two dozen nutrients required for optimal bone health, yet it is generally agreed that calcium, magnesium and vitamin D are the most important. A daily dose of 1000-1200 mg. of calcium will usually suffice to prevent bone loss. Calcium comes in many forms; citrate calcium is the most easily absorbed, helping to strengthen both long bones and the spine. Calcium has the added bonus of being a muscle relaxant and will aid with sleep if taken at night. Magnesium and vitamin D help your bones absorb the calcium.

In short, the best way to keep your bones healthy and strong is to exercise regularly, reduce your consumption of caffeine and sugar, eat moderate amounts of protein, and take a daily supplement of calcium/magnesium/vitamin D.