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On this page, we will be analyzing the disease osteoporosis: what it is and what causes it; risk factors for the disease, and how diet and nutritional supplements can help to prevent it's onset. Estimated reading time is about 20 minutes.
INTRODUCTION
Did you know that your skeleton does not reach full maturity until you are about 25 years old? Yeah it's true! Even though you may have attained full linear development in your late teens, your bones don't finish growing until years later.
In view of that, to decrease your risk of osteoporosis, it's VERY important that your bones reach their full developmental potential during the long period of maturation. To obtain complete skeletal development, special attention MUST be given to regularly obtaining the dietary elements necessary for bone growth.
What Dietary Elements?
Proteins and carbohydrates are actually very important components of bone tissue, but those macronutrients are abundantly supplied by the average American diet.
Unfortunately however, the well known mineral calcium, which forms a MAJOR portion of the outer covering of bone, is NOT well supplied by the average American's dietary habits. Lifestyles that are based on fast/convenience foods, and/or regularly skipping meals altogether, just can't support complete bone development. Incomplete bone development significantly increases the risk of osteoporosis.....
Who's At Risk and Why?
Women are particularly vulnerable to the disease due to the specific changes that occur in their bodies during menopause. These changes lead to significant calcium losses from bone, and make the mineral less readily absorbed from the diet. The calcium losses and menopausal related dietary insufficiencies can be particularly pronounced in women of Asian and Northern European descent. It's thus crucial to obtain enough dietary calcium to reach full bone development while the body is best able to achieve optimal calcium absorption.....
WHAT EXACTLY IS OSTEOPOROSIS AND WHAT CAUSES IT?
**************** BoneMate *****************
Osteoporosis is a disease which causes pain, thinning, and frailty in bony tissue, and thus a significant increase in fracture risk. The disease symptoms are caused by the microarchitectural deterioration of bone. This deterioration is usually due to hormonal imbalances and insufficiencies, which provides for the increased and/or unchecked activity of bone cells that degrade bone, over and above the activity of cells in the skeleton which maintain the integrity of bony tissue.
The Two Main Types of Bone Cells
In addition to proteins and carbohydrates, our skeletons are composed of a complex assortment of minerals, of which calcium is the most abundant. These structural components are assembled and regulated by living cells called OSTEOCLASTS, which degrades bone components, and OSTEOBLASTS/OSTEOCYTES, which maintains the integrity of bone tissue. Since bone is a living tissue that grows and renews itself, the coordinated action of both cell types is required for normal bone health, with the balance tilted in favor of the osteocytes during the period of growth and maturation.
Hormonal Control
As alluded to above, bone cell activity is hormonally regulated. The principle hormones involved are PARATHYROID HORMONE (PTH); 1-25 DIHYDROXYVITAMIN D; and the sex hormones estrogen in women and testosterone in men. The activity of these hormones can be affected by a number of things, the most prominent being nutritional status, age, gender, ethnicity, weight, and physical activity.
Why Our Bones Thin: How certain factors combine to negatively impact bone tissue.
It almost goes without saying that nutrition is a significant factor in the prevention and etiology of osteoporosis. For thinly built women of Asian or Northern European descent, proper nutrition early in life is a very good practice towards the reduction of osteoporotic risk. This is because our skeletons don't obtain peak bone mass until our first 25-30 years of life! Though we may reach our full height in our late teens, our skeletons continue to add density well past that age. The way it packs on density is through the addition of calcium and phosphate salts atop a collagen protein foundation. This process is particularly thorough in COMPACT bone, which forms the shafts of long bones and the hard outer covering of the skeleton.
TRABECULAR (also called spongy or cancellous) bone is less dense than compact bone. It has a cavernous internal network which houses the bone's marrow. Neither of these bone types can reach their peak density if calcium intake is insufficient.
Trabecular bone, being less dense, is especially vulnerable to osteoporotic thinning. The spinal column and pelvis have a trabecular structure, and are thus particularly vulnerable to fractures and breaks if one develops the disease.
As such, in order to reduce the risk of developing osteoporosis, it's important to try to achieve as much bone development as genetically possible for you, BEFORE the natural aging processes that lead to bone loss start to develop. These natural processes involve changes in the ability to absorb certain nutrients that affect bone tissue; and imbalances in hormones that affect bone turnover. Follow this:
**Blood levels of the sex hormones gradually decline as we age. These hormones are crucial to the growth, development and maintenance of all body tissues, bone included.
**An excellent example of the connection between nutrition, hormones, aging and bone health is the role vitamin D plays in skeletal health. This vitamin facilitates the absorption of calcium and phosphate from our small bowel, and works with parathyroid hormone and estrogen/testosterone to regulate the mobilization and deposition of calcium and phosphate into bone. Ingested vitamin D is converted to 1,25 dihydroxyvitamin D (the hormonal form), which actually does the trick. The conversion of ingested vitamin D takes place in our livers and kidneys.
Additionally, ultra violet rays from the sun can stimulate the production of vitamin D from lipids under our skin.
As we get older, we don't absorb as much vitamin D from foods as we do at a younger age. As we get older, our ability to produce active vitamin D in our livers and kidneys, and our ability to synthesize the vitamin subcutaneously (under the skin), as a result of UV stimulation, declines.....
**Another feature of aging relevant to bone health involves the increase of blood levels of parathyroid hormone. This hormone stimulates the retention of calcium in the kidneys and the resorption (removal) of calcium from the skeleton, in response to low levels of calcium in the blood. The decline of sex hormones and the increase in parathyroid hormone can thus tip cell balance in favor of the osteoclasts, which, as you may recall, degrades bone in order to support tissue renewal and blood levels of the mineral.
The thing is, as we advance in age, bone tissue renewal declines, so the removal of bone by the osteoclasts to support bone turnover becomes wasteful....
**All of the above processes can combine to affect us such that we will absorb less calcium from our diet, and lose more of it in our urine. In order to keep blood levels of calcium stable, our bodies will thus take more from our bones to compensate for what's not being sufficiently obtained from the diet and lost in the urine. The bones get thinner and thinner...
What To Do?
********** Calcium/Magnesium Complex **********
Get lots of calcium at an early age. The needs of women up to about 26 years of age can be as high as 1200-1500 mg/day, particularly for women with any combination of risk factors. The best source of calcium is from whole, fresh foods, due to the broad variety of food components that combine in foods to support the growth and health of bone.
Good sources of calcium are:
I) Milk. The calcium in milk is more easily absorbable than the calcium in some other foods. If you can't tolerate milk due to the sugar lactose, try ingesting some lactase enzyme prior to taking milk or purchase milk with the lactose predigested.
II)Yogurt is a good source of calcium also, and if purchased with active microorganisms, the milk sugar will be broken down and your gastrointestinal system can benefit from the presence of the yogurt's bacteria. These bacteria can help to keep harmful microorganisms in check, as well as break down toxins produced from food componens and chemicals.
III) Cheese can be a good calcium source, although it's calcium is not as easily absorbable. Cheeses can be low in dairy sugars and are a concentrated source of protein. Cottage cheese has half the calcium content per serving versus a serving of milk. Cottage cheese frequently has high saturated fat and sodium, plus a bunch of other less desirable chemicals. Read the label to make sure.
**Note: Butter, cream and cream cheeses are high in saturated fat and other less nutritious stuff, and should not be relied upon as a calcium source.
IV) Vegetables
Rutabagas, broccoli, turnip greens, mustard greens, kale, collard greens, green cabbage, water cress, parsley, bok choy, kahlrabi, and nori (a seaweed) are good sources of bioavailable calcium.
Other vegetables such as spinach, swiss chard, and rhubarb contain calcium in a less bio available form, due to calcium binding components in those foods called OXALATES or OXALIC ACID. Despite this, these vegetables are still beautiful sources of vitamins, minerals and health supporting phytochemicals.
V) Grains: Whole grains may be a concern with regards to calcium bioavailability, since the bran component contains PHYTIC ACID, a compound which binds calcium and renders it less absorbable. However, this reaction is likely only a problem in those who consume large amounts of dietary fiber with calcium containing foods.
VI) Other Food Sources of Calcium
A) Soybeans and soy products, such as tofu, contain ample amounts of calcium.
B) Fish with edible bones, such as sardines, mackeral and salmon are good sources of calcium.
C) Fortified orange juice and other fruit juices (that are fortified with calcium) can provide as much calcium as a glass of milk. It is also quite bioavailable due to the acid content of the juices. Acid facilitates the uptake of calcium. Fortified juices may thus be of particular use to certain folks, such as the elderly, who can be challenged by hypochlorhydria (decreased stomach acid).
VII) Supplements
Due to the fact that lifestyle often compels us to settle for low nutrient convenience foods and miss meals altogether, it's a good idea to supplement at least 1/3-1/2 of the 1200-1500 mg of calcium recommended for folks at high risk of osteoporosis.
Using supplements is also a good idea when one considers the rate at which calcium is absorbed. That rate is influenced by need. Very young people, whose skeletons are rapidly changing, may absorb up to 75% of ingested calcium. Pregnant women can absorb up to 50% (They really need high calcium intake and absorption for their own bone health and the development of their baby's skeleton.). Regular adults only absorb about 30% of ingested calcium. As such, the lower the absorption rate, the higher should be your intake. Thirty percent of a 1200 mg/day intake, or 360 mg, is greater than 30% of a lower daily intake such as 800 mg. Thirty percent of 800 is only 240 mg absorbed per day. Not enough for someone at high risk. Further, the less regular and balanced your meals, the more you should supplement.
When comparing food values of calcium against supplement amount, note that food labels give calcium amounts as % DV or % daily value. In order to get a milligram (mg) amount from that value, drop the % sign and add a 0. A % DV of 30 % would thus be equal to 300 mg of calcium.
Other Important Supplements
********** MenoBasics Companion Pack **********
Get enough vitamin D. Insufficient amounts of this vitamin, from diet and/or sun exposure, can muck up your bone's calcium and phosphate storage capacity. This can contribute to the development of ricketts in children (characterized by structural abnormalities of weight bearing bone; bone pain and muscular distress); and osteomalacia and osteoporosis in adults (Osteomalacia is basically a "softening" of bone, with pain and increased fracture risk.). Recent studies of patients hospitalized with osteoporosis showed a high number of these patients had low levels of vitamin D.
The adequate intake (AI) of D vitamin for infants, children and young adults is 5 ug (micrograms) per day. The AI increases to 10 ug per day for adults 51 years; and 15 ug for adults 71 years and older. Since vitamin D is not as well absorbed or processed as we age, supplements can be a good idea, especially if you get little direct exposure to sunlight.
Supplementation of vitamin D is thus recommended for housebound folks or people who live in northern latitudes or areas with heavy pollution. Additionally, folks who choose to or have to shield themselves from the sun when outdoors (clothing or sunblock); or who work at night and don't move about much in daylight, may need to consider supplementing vitamin D.
It's been estimated that as little as 10-15 minutes per day of sun exposure on a clear summer day can be sufficient to stimulate vitamin D synthesis for fairer skinned folks. More heavily pigmented people may require 30 minutes or more.
As for foods, vitamin D occurs in high amounts in certain fish and some animal products. Herring, salmon, sardines and shrimp are good sources (in that order). Egg yolks supply some vitamin D. Milk fortified with D is also a good source. For those who have decreased consumption of animal products; take little or no milk and/or find fish expensive or inconvenient, you may want to supplement. A helpful conversion to note for supplement value is that 1ug (microgram) of vitamin D = 40 IU (International Units) of D vitamin.....
Zinc is also important to bone formation because it helps to stimulate bone protein synthesis. Zinc is found proximal to calcification sites in bone and in layers of preossus (early bone)tissue, where calcification is iminent. Zinc is thus critically important to the development of bone density throughout the years of bone maturation.
Though zinc is well associated with protein foods, busy lifestyles that include skipping meals and regular consumption of highly processed and/or overcooked protein foods can cause daily zinc nutriture to fall well below what's ideally required.
Further, physical and emotional stress can decrease body levels of zinc, since zinc is required to synthesize hormones associated with physical activity and emotional reactions.
So if you aren't ingesting properly prepared protein foods; are skipping meals and/or are subjected to frequent stressful conditons, supplementing zinc is a good move towards supporting bone health.....
Unicity provides you with supplements consisting of proprietary blends of unique ingredients that are formulated to facilitate uptake and utilization by your body. The asterik highlighted products above are thus some of the most bioavailable supplements that you can get. This is important because, no matter what type of elaborate or rare nutrient preparation you take, if it's not absorbed well, it's a waste of money! Effective uptake is a cornerstone of Unicity's products!
In the text above, you were introduced to:
I) BoneMate, a formula consisting of highly bioavailable calcium and magnesium, plus ipriflavone.
Calcium and magnesium, as described in the text above, are the most abundant minerals in bone.
Ipriflavone is a form of plant based phytoestrogen, that can decrease bone resorption (bone loss), and thus help support osteogenesis (bone formation)
II) Calcium/Magnesium Complex is a powdered form of calcium and magnesium, that is dispersed readily in water or juice and is thus more evenly distributed over the surface of the digestive tract. It is thus more easily absorbed, unlike hard, formed pills.
III) MenoBasics Companion Pack is a nutritional system consisting of vitamins, minerals, herbs, isoflavones and homeopathic medicinal elements, that are formulated to ease the unpleasant physical and emotional symptoms of menopause; support bone density, and maintain healthy cholesterol levels.....
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Note that there is a full ingredient disclosure associated with each product, and research briefs available on the effectiveness of product application. Additionally, there is an extensive data base, available throught the info center, on diet, exercise and health.
Note also that ALL ORDERS ARE ENCRYPTED FOR YOUR SECURITY AND PEACE OF MIND! Once at the "Best-Health" site, click on the "Customer Service" section at the bottom right corner of the screen for more information.
Other Safeguards to Bone Health
Exercise regularly. Weight bearing activity is essential to bone health. This is why heavier folks often have higher bone densities than thinner folks, there's more weight moved around on a daily basis.
However, chronic, exhaustive exercise, without adequate recovery time, can mess up hormonal balances in both men and women, decreasing blood levels of estrogen and testosterone, which has adverse affects on bone (and other tissues). So exercise regularly, and give your body a chance to recover (feel normal) before your next exercise bout.
How To Take Your Supplements
If you are taking a lot of calcium in supplement form, it's best to divide the total amount up into two to three smaller doses. When your digestive tract is exposed to extremely high amounts of calcium at one time, it tends to slow down on uptake.
Other Notable Points
**Diets high in red meat and animal protein may increase urine calcium losses. This may occur due to the increased acidity generated by the amino acids composing the meat protein. Your body uses calcium to neutralize the acid. On the other hand, vegetable protein, such as can be found in soy products, has little impact on urinary calcium losses. However, total vegetarian diets may be a concern for those with other risk factors for osteoporosis, since such diets contributes to a lower lifetime exposure to estrogens, which are important to bone health. Take the time to evaluate your condition in view of the information in this Knowledge Link.
**High intakes of sodium can contribute to urinary calcium losses. Sodium is found in large amounts in bagged, canned and other convenience foods (TV dinners are loaded with sodium. Even dinners such as Healthy Choice.). Read food labels and try to keep sodium intakes down to about 2000 mg/day or less.
**Phytoestrogens found in soybeans, may work to inhibit bone resorption (bone loss), without stimulating proliferation of reproductive tissue (which can cause tumor development), as can be the case with exogenously administered hormones.
**Caffeine may have an adverse affect on bone health in mature women. Two or more cups of coffee per day could contribute to bone loss, especially if the diet is low in calcium.
**Drugs, such as tetracycline, corticosteroids, cyclosporin and lithium can increase calcium loss. Short term exposure to these drugs should not be a problem however. Long term exposure to drugs such as corticosteroids, especially in older women, could be a concern. Talk with your doctor or pharmacist with regard to this possibility.
**Don't take high levels of calcium with high doses of vitamin D. If you are consuming good amounts of food sources of vitamin D and get good sun exposure, avoid high dose D supplementation and concentrate on calcium intake. Excessive amounts of vitamin D can lead to excessive accumulation of calcium, possibly even in soft tissue.....
About me: I've been a professional Biologist for almost 20 years. I have a lifetime of experience with exercise, nutrition and diet related concerns. Below is a photo of me doing the lab thing!
Note: Never try to self diagnose and/or treat any illness. Leave diagnosis and treatment of illnesses to trained health care professionals. These people can apply accurate tests to identify what's going on, in the event a serious health anomaly is suspected. They can also use professional judgement to interpret variations in tests results, and discern what those variations may mean. You or I can't do that. The information in these pages is intended to help people learn what efforts they can safely make to prevent diet related diseases and illnesses; manage certain benign health anomalies; or confer with health care practitioners in a more informed capacity with regards to nutrition and health....
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