Osteoporosis, just the word is enough to send shivers down your spine. There is good reason for this. Hip fractures are the number one disabler of the elderly. Growing up I heard the adults murmuring quietly under their breath: “She broke her hip; it’s the beginning of the end.” Are we all subject to this silent condition? The answer is yes and no.
Osteoporosis and its precursor Osteopenia are a lot more common in women than men. It is speculated that almost 50% of women and 20% of men over the age of 50 have some degree of Osteoporosis. Some of the risk factors include genetic makeup and body type, as well as nutritional and environmental and behavioral factors. Women of Northern European or Asian descent are at the most risk. This is partly due to the fact that their body type is usually smaller, including their bone structure. When you start out with less bone to begin with the other factors can take a larger toll. Among the environmental factors is smoking and excessive alcohol consumption. Smoking interferes with your ability to absorb calcium, and excessive drinking makes you more susceptible to falls. But alcohol isn’t the only beverage you should avoid. Recent studies have shown that cola drinks rob our bones of calcium. It is thought that the high acid content in these beverages plays a role in this. Coffee is another beverage that should be consumed only in moderation. Some say as little as two cups per week. That’s pretty hard to do in our culture.
A sedentary lifestyle is another factor that plays a part in bone loss. Weight bearing exercises, even without dietary supplementation, has been shown to increase bone mass by as much as 5% in year, and reduce the risk of fractures from a fall by 33-45%. Weight bearing exercises include walking, hiking, dancing, vacuuming, in other words anything that gets you up on your feet and moving around. It also includes weight lifting. Someone who is unsteady on their feet or confined to a wheel chair can still use hand and/or foot weights to exercise with. For those who are still strong and healthy do some real weight lifting, it will do your bones and muscles a world of good. Of all the changes you can make becoming physically active might be the biggest bang for your buck.
When we think of dietary needs for osteoporosis the first thing that comes to mind is calcium. This is the stuff bones are made of, so it is an obvious place to start. The books agree that women at or beyond menopause should be getting 1200 to 1500mg of calcium per day. The problem is not always how much, it is also what type. Yogurt is considered a good source, but there are others including dill seed, sardines, milk, spinach, and some types of beans. There is a controversy over soy. Some say soy is a great choice, while others say that unless it has been fermented it can actually rob your bones of calcium. When looking at supplements you also need to be aware that all supplements are not created equally. This is one reason we carry Enriching Gifts Coral Life. Enriching Gifts Coral Life not only is a pure form of calcium, harvested and processed underwater from coral but it also contains the needed nutrients of Vitamin D, Citric Acid and Ionic Minerals that make it one of the most absorbable and usable forms of calcium on the market. Some supermarket brands of calcium do your body no more good that sucking on a rock would.
In addition to calcium it is important to also ensure you are getting enough magnesium, boron and Vitamins D and K. I took a look at our Enriching Gifts Complete Vitamins Plus and it has all of those, and in the suggested amounts. Linking the Enriching Gifts Complete Vitamins Plus with the Enriching Gifts Coral Life would ensure that you get the right amounts of everything you need to build strong bones, as well as overall good health.
That doesn’t mean you can neglect your diet. A poor diet can undo some or all the benefits of a good supplement. When looking for foods that promote good bone health you will want to concentrate on good fresh fruits and vegetables, especially the dark green varieties. Reduce your intake of sugar and white flour, as well as sodas and caffeine. Get your meats from grass fed, organic sources. Studies show that such meats increase your absorption of calcium, where grain fed (what you normally get at the grocery store or restaurant) actually depletes your bones.
One of the biggest helps for Osteoporosis looks to be Vitamin X, or rather exercise, especially the weight bearing kind. In today’s fast paced world this is usually the first thing we let go of in order to squeeze everything into our schedule. Just keep reminding yourself that getting the exercise means you will have more time and capabilities of doing things in the future. In the long run we will accomplish more in our lives by taking a little time every day to get a few minutes of exercise, the weight bearing type of course.
Sources:
Nature’s Medicines by Gale Maleskey and the Editors of Prevention Health Books, copyright 1999 by Rodale Inc.
The Herbal Drugstore by Linda B. White MD and Steven Foster, copyright 2000 by Rodale Press
The Good Herb by Judith Benn Hurley, copyright 1995 by Judith Benn Hurley.
Blended Medicine Combining Mainstream and Alternative Therapies by Michael Castleman copyrighted 2000 by Michael Castleman.
Smart Choices in Alternative Medicine by Samuel Benjamin, M.D. copyrighted 1999 by Meredith Corporation.
New Menopausal Years the Wise Woman Way by Susun S. Weed, copyrighted 2002 Susun S. Weed, published by Ash Tree Publishing.
