Osteoporosis, a condition in which the bones become fragile and fracture easily, affects 25 million Americans. Worldwide, one in three women and one in five men over the age of 50 will experience an osteoporosis-related bone fracture; 20 percent of those who break a hip die in the first 12 months following the fracture.
We start losing bone density in our early 30s. As we age, our bone density declines since the rate of bone breakdown exceeds the rate of bone building. Osteoporosis is often thought of as a calcium deficiency disease. However, this is not really true. The reality is we get plenty of calcium in our diet and the real problem is actually excessive calcium loss due to our American diet and lifestyle. For example, sodas, refined foods and animal protein promote bone loss. According to Dr. Susan Brown, author of Acid-Alkaline Balance and Its Effect on Bone Health, dietary factors which influence acid-alkaline balance determine this rate of calcium loss from bones. An acidic diet high in animal protein will cause loss of calcium, and an alkaline diet high in fruits and vegetables will prevent calcium loss from bones.
Caffeine, soft drinks, smoking, alcohol, and lack of exercise are major lifestyle factors leading to osteoporosis. Other factors that contribute to bone loss are: the decline in our bone-building hormones such as estrogen, progesterone, testosterone, and DHEA (dehydroepiandrosterone); the accumulation of toxins such as mercury, lead, and nicotine; medical conditions; and medications that accelerate bone loss, including hyperparathyroidism, steroids, and stress.
Steps to Building Bone Density
1. Measure and optimize your hormones (estradiol, progesterone, testosterone, DHEA, cortisol). Hormone levels may be in “normal” range and yet far from optimal levels to maintain bone density and prevent disease. By restoring optimal hormone levels, our body’s ability to maintain bone density increases. Testing options for hormones include saliva, blood, and urine.
Because of side effects like breast cancer and heart disease, synthetic hormones made from horse urine are no longer recommended by the FDA for treatment of osteoporosis. On the other hand, bio-identical hormones, derived from the soy or yam plants, have been shown to be excellent at promoting new bone formation. In a study published in the August 2003 Journal of the American Medical Association (JAMA) by Dr. Prestwood at the University of Connecticut Center on Aging, women 65 years of age were given low-dose Estradiol daily for three years and showed significant improvements in bone mineral density with no reports of breast cancer.
2. Watch what you eat. The more animal proteins in the diet, the higher the tissue acidity and bone loss in urine. Nondairy, calcium-rich diets that are plant-based can correct pH and reduce bone loss. Plant proteins contain more than 10 times the calcium and magnesium compared to animal proteins. See below for examples of nondairy calcium-rich foods and superfoods.
Non-Dairy Calcium Rich Foods
- Walnuts
- Okra
- Red kidney beans
- Pasta (Plain cooked)
- Figs
- Orange
- Sardines in oil
- Salmon, tinned
- Hazelnuts
- Fish paste
- Tofu, soy bean, steamed
- Green/French beans
- Chickpeas
- Almonds
- White bread
- Baked beans
- Currants
- Watercress
- Brazil nuts
- Apricots, raw
- Curly kale
- Omelet
- Wholemeal bread
- Tahini paste
- Muesli, Swiss style
- Omelet
- Sesame seeds
- Rice, white
- boiled Brazil nuts
3. Supplementing with calcium can be tricky, but a must. For example, studies show that too much calcium can increase the risk of vascular events such as heart attacks and strokes since free calcium can form plaque. Microcrystalline hydroxyapatite calcium is best since this is bound calcium that directs lower doses without increasing risk.
4. Bone building requires nutrients in addition to calcium that must be carefully selected and taken in appropriate doses. Choose supplements free of dyes and preservatives, i.e., magnesium stearate. Other nutrients that play a role in bone building include:
- Magnesium
- Manganese
- Zinc
- Copper
- Boron
- Vitamin D
- Vitamin K
- Vitamins B6, B12
- Folic Acid
- Omega 3 FAs
5. Nutritional testing can help identify the body’s toxic burden that can contribute to bone loss and fracture risk such as heavy metals like mercury and lead.
6. Reducing your exposure to other environmental triggers such as gases, paints, glues, preservatives, dyes, plastics, phthalates (in plastics), bisphynol-A, and electromagnetic radiation can help to reduce bone loss.
7. Help your body eliminate toxins by optimizing your gut, liver, lymphatics, kidney, and skin functioning
8. Hydrate your body by drinking half of your body weight in ounces of pure water per day for this is critical to eliminate toxins.
9. Good sleep is naturally healing. Getting seven to eight hours of uninterrupted sleep is optimal for best functioning and lessening inflammation and degenerative diseases.
10. Exercise builds stronger bones. Exercising in the aerobic range for 20-30 minutes three times a week incorporating strength-bearing exercises can help to build bone. Regular exercise is the key to improving bone health. Some examples of high-impact weight-bearing exercises recommended by the U.S. National Osteoporosis Foundation include:
- Climbing stairs
- Dancing
- Jumping rope
- Hiking
- Playing tennis
- High-impact aerobics
You can opt for lower impact weight-bearing exercises which are a safer alternative if the high-impact exercises are too challenging:
- Brisk walking
- Stair step machines
- Standing squats
- Walking lunges
- Wall pushups
Balance building exercises like yoga and Tai Chi are also recommended. Developing strong muscles, bones and a steady balance minimizes your risk of falling.
11. Breathe deeply and consciously to increase oxygenation, pH, and reduce inflammation. When we are aware of our breathing, oxygenation increases. Exercise in the aerobic range where breathing and talking are easily done.
In conclusion, if you have been diagnosed with osteoporosis, there are natural ways to help your body build and strengthen bone. Optimizing and balancing hormones, taking the vital nutrients that your body requires, decreasing stress through deep breathing, hydrating, and getting consistent good sleep all impact your bone health. Remember, it’s not always a calcium deficiency!
