Posted on 05/02/2011 8:56:51 AM PDT by decimon
URBANA – Has a bone density scan placed you at risk for osteoporosis, leading your doctor to prescribe a widely advertised bone-building medication? Not so fast! A University of Illinois study finds that an effective first course of action is increasing dietary calcium and vitamin D or taking calcium and vitamin D supplements.
"For many people, prescription bone-building medicines should be a last resort," said Karen Chapman-Novakofski, a U of I professor of nutrition and co-author of a literature review published in a recent issue of Nutrients.
The study reported that adults who increase their intake of calcium and vitamin D usually increase bone mineral density and reduce the risk for hip fracture significantly. These results were often accomplished through supplements, but food is also a good source of these nutrients, she said.
"I suspect that many doctors reach for their prescription pads because they believe it's unlikely that people will change their diets," she noted.
The scientist said that prescription bone-building medications are expensive, and many have side effects, including ironically an increase in hip fractures and jaw necrosis. They should be used only if diet and supplements don't do the trick.
"Bisphosphonates, for instance, disrupt normal bone remodeling by shutting down the osteoclasts—the cells that break down old bone to make new bone. When that happens, new bone is built on top of old bone. Yes, your bone density is higher, but the bone's not always structurally sound," she said.
A bone density test measures quantity, not quality, of bone. "Although the test reports that you're fine or doing better, you may still be at risk for a fracture," said Chapman-Novakofski.
A woman in midlife can get enough calcium in her diet without gaining weight, said lead author Karen Plawecki, director of the U of I's dietetics program.
"Menopausal women should consume 1,200 milligrams of calcium a day. Three glasses of 1 percent to skim milk will get you up to 900 milligrams. The rest can easily be obtained through calcium-rich and calcium-fortified foods," Plawecki said.
According to Plawecki, the number of foods fortified with calcium and vitamin D is increasing exponentially. Examples are soy milk, orange juice, yogurt, crackers, cereal, bread, breakfast bars, and even pancakes.
The researchers also looked at the effects of dietary protein, vitamin K, soy, and sodium in their literature review. The new USDA food pyramid guidelines recommend that Americans decrease their sodium intake.
"Following a low-sodium diet does seem to have a positive effect on bone density. Some people have the habit of adding a generous sprinkle of salt to most foods before eating, but there's more involved here than learning not to do that. You have to choose different foods," Plawecki said.
Smoked or processed meats, bacon, lunch meat, and processed foods all contain a lot of sodium and could sabotage bone health. "Cheese is also very high in sodium so try to get your calcium some other way more often," Plawecki said.
She recommends a "portfolio diet" that contains a number of nutrients, not just extra calcium and vitamin D. For bone health, the researchers also encourage consuming adequate protein, less sodium, and more magnesium and potassium.
"That can be done by following a diet that's high in fruits and vegetables, has adequate calcium and protein, and is light on salt," she said.
Chapman-Novakofski noted that the National Osteoporosis Foundation recommends more physical activity. She suggests a combination of aerobic, strength, balance, and flexibility exercises with a focus on improving your core muscles so you can catch yourself if you start to fall.
Whatever sort of exercise you're doing, you have to introduce new forms of activity every so often because your bones will stop responding to the same old routine and rebuilding will slow, she said.
Plawecki and Chapman-Novakofski set out to determine the impact of dietary, supplemental, and educational interventions over the last 10 years and reached their conclusions after reviewing 219 articles in scientific journals.
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For more information, visit their website about osteoporosis at http://urbanext.illinois.edu/osteoporosis/.
Ping
Throw in a little weight lifting with those vitamins and you have a recipe for keeping your bones healthy.
I wonder if this kind of therapy can stop, then reverse dental bone loss?
Dunno. It might depend on the cause of the bone loss.
If more calcium/vitamin d or big pharma meds were the solution for bone density issues, then there would be no rich women (who actual take medical advice from a physician) with osteoporosis. There is plenty of calcium in the diets of American women. The issue is hypoaminoacidemia and the fact that most American start losing 1% of their skin and muscles each year from the age of 20. Protein degradation is the under appreciated contributor of bone loss. You need collagen
for infrastructure to the calcium.
“If more calcium/vitamin d or big pharma meds were the solution for bone density issues, then there would be no rich women (who actual take medical advice from a physician) with osteoporosis. There is plenty of calcium in the diets of American women. The issue is hypoaminoacidemia and the fact that most American start losing 1% of their skin and muscles each year from the age of 20. Protein degradation is the under appreciated contributor of bone loss. You need collagen for infrastructure to the calcium.”
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Please elaborate. Exactly how to increase collagen? Eat more protein?
Some people have known this for a while:
Might want to do some reading here:
http://www.wellnessresources.com/news/heartburn
And here:
http://www.wellnessresources.com/health_topics/digestive_health.php
My dentist warned me 6 months ago that he was concerned that my teeth were starting to see some bone loss. He advised me to use a Rx floride toothpaste. Well, I went another route. I started using liquid Ionic mineral supplements and sea salt. I just had my dental exam today, and guess what, NO problems found!!
Digesting the protein without sufficient stomach acid is very problematic. We all need whey protein several times per day in order to overcome the inability to digest protein.
Thanks, but I’m well beyond the heartburn stage. Being evaluated for Eosinophilic Esophagitis.
I’m sorry to hear that! I think you might be interested in reading the links anyway, because if you can address the root cause (something docs aren’t so good at, I know from my own experience with digestive issues), then you can stop or maybe reverse the damage. Best wishes to you!
Exactly which “liquid ionic mineral supplements”? Thanks.
Any specific recommendations on what type of whey protein supplements? Thanks.
They are made by Eidon Ionic Minerals, Mulitple Mineral liquid. It has no flavor and can be taken straight or mixed in water or juice. I get mine at Sprouts here in Arizona. Most health foods stores should carry it.
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