Osteoporosis Prevention :: Healthy Lifestyles and Natural Weight Loss Information

Osteoporosis Prevention
by author Dr. Cathy Carlson-Rink

The Women’s Health Initiative (WHI) study, which had placed healthy post-menopausal women on long-term hormone replacement therapy (HRT), was suddenly cancelled two years early, because the risks of HRT outweighed the benefits, and because of evidence of increased risks to participants’ health. The results showed that the HRT group had a higher rate of coronary heart disease, strokes, pulmonary embolism, and breast cancer.

The risk of breast cancer increased the longer the participants took HRT. This unexpected development has many women wondering about alternatives, and many have discontinued HRT and changed to medications such as biphosphonates and SERMs (Selective Estrogen Receptor Modulators); however, whether these medications reduce fracture rates either in the short or long term, has yet to be established. Although women at high risk for osteoporosis may still benefit from HRT, the message is clear-these are not suitable drugs for osteoporosis prevention.

Osteoporosis is often known as “the silent thief” because if not prevented or if left untreated, bone loss can occur and progress without symptoms. Therefore, lifetime prevention of osteoporosis is essential.

Too Much Calcium?

The World Health Organization recommends 400 to 500mg of calcium per day for adults. The recommended intake for calcium in the USA and Canada is 1000 mg to 1500 mg per day. While North Americans have the highest rate of milk and calcium supplement consumption, they have the highest rate of osteoporosis in the world. This is because the improper utilization of calcium, caused by insufficient magnesium and other needed co-factors, results in abnormal, fragile bone structure.

Higher Magnesium to Calcium Ratio

Osteoporosis is not just a problem of insufficient calcium intake but also of incorrect calcium utilization. Magnesium is needed to encourage the correct utilization of calcium by the body. Unless sufficient magnesium is present, calcium will not be correctly deposited into bone but instead will deposit in soft tissue, causing kidney and gallstones, and joint discomfort, as well as increased atherosclerotic plaque. Abnormally shaped bones are also built when magnesium in insufficient. These bones may appear dense, but are weaker than normal bone and can break easily. Magnesium is needed to consistently increase bone strength, yet dietary intake studies repeatedly show large numbers of individuals may be at risk for magnesium deficiency. Thus I recommend a liquid supplement with a higher ratio of magnesium to calcium for prevention of osteoporosis. Dr. Guy Abraham, MD, used a ratio of 1.2:1 magnesium to calcium, along with other factors in a nine month study that resulted in a significant 11 per cent increase in bone mass versus only 0.7 per cent in the untreated group. When given to postmenopausal women, the same 1.2:1 ratio resulted in a bone density 16 times greater than those who followed dietary advice alone.

Vitamin D and Zinc

Clinical trials have shown that vitamin D enhances the absorption of calcium at active transport sites, reduces bone breakdown and, when combined with calcium, decreases fracture rate better than calcium alone. Zinc is needed for protein formation in the framework of the bone.

Ways to Reduce Bone Loss

Ensure adequate intake, absorption, and proper utilization of calcium, magnesium, zinc, and vitamin D.
Avoid junk foods, soft drinks and processed foods.
Eat calcium-and magnesium-rich foods such as dark leafy vegetables, sesame seeds, chickpeas, broccoli and yogurt.
Avoid severe caloric restriction and yo-yo dieting.
Avoid excessive protein, salt, sugar, and caffeine consumption.
Optimize digestion for maximum nutrient absorption.
Engage in both weight bearing and strength training exercise.
Decrease alcohol consumption and don’t smoke.
Minimize risk of falling.

Don’t wait until you reach menopause-prevention of osteoporosis throughout the life cycle is essential. If you make the lifestyle changes necessary to stop bone loss now, it may help you to avoid the use of HRT, which has more risks than benefits.

Source: alive #253, November 2003

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The Bone Balance - Special Advertising Feature provided by Naka
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