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OSTEOPOROSIS
Osteoporosis is a complex condition involving
hormonal, nutritional and lifestyle factors.
Too often it is simply advised to take extra calcium, or HRT,
which is wholly inadequate advice.
Nutrients that need to be in sufficient
supply include among others calcium, magnesium, boron, vitamins C, D,
B6, Folic Acid, B12, K, and hydrochloric acid (stomach acid).
Stomach Acid
The stomach produces hydrochloric acid which is necessary to enable
the digestive enzyme pepsin to digest protein.
Hydrochloric acid (HCl) is also needed to kill bacteria and other
undesirables entering with food and drink, and it’s needed to absorb
certain minerals. Most
forms of calcium need to be ionised by stomach acid in order to be absorbed.
In studies with postmenopausal women, it has been shown that
about 40 per cent are severely deficient in stomach acid. These women could absorb only 4 per cent of an oral dose of calcium
carbonate (as opposed to 22
per cent in women with normal stomach acid).
Women with low stomach acid were able to absorb 45 per cent of
calcium citrate, however.
Excess Protein
Eskimos consume large amounts of calcium and yet have exceptionally
high levels of osteoporosis.
The Bantus in Africa eat only an average of 400mg calcium a day
and have virtually no incidence of osteoporosis. What could explain
this, when we know that calcium is so obviously important?
We know the explanation
in this instance doesn’t lie in a high consumption of phytoestrogens,
which protects the Japanese.
Most likely the explanation lies in the high animal protein consumption
by Eskimos, compared with the low protein, high vegetable consumption
of the Bantus that provides the critical difference.
Protein rich foods are acid forming.
The body cannot tolerate substantial changes in the acid pH of
blood and neutralises or ‘buffers’ this effect through two main alkaline
agents – sodium and calcium.
When body reserves of sodium are used up, calcium is taken from
the bone. Therefore, the
more protein you eat the more calcium you need.
(Note, sodium found naturally in food, especially vegetables,
is beneficial – sodium chloride or table salt is not.)
The fact that high protein diets lead to calcium deficiency is nothing
new. But research is now
showing that if you eat a high protein diet no amount of calcium corrects
the imbalance. In one study
published in the American Journal of Clinical Nutrition subjects were
given a moderately high protein diet and a very high protein diet plus
1400mg of calcium. The
overall loss of calcium was 37mg per day on the moderately high protein
diet and 137mg per day on the very high protein diet.
The authors concluded that "high calcium diets are unlikely to
prevent probable bone loss induced by high protein diets."
In another study a protein intake of 95
grams a day (bacon and eggs for breakfast supplies 55 grams), resulted
in an average calcium loss of 58mg per day, which means a loss of 2
per cent of total skeletal calcium per year, or 20 per cent each decade.
The negative effects of too much protein has been clearly demonstrated
in people with osteoporosis.
Some medical scientists now believe that a life-long consumption
of a high protein, acid-forming diet may be a primary cause of osteoporosis.
Protein from meat provides 20-50mg more phosphorus than calcium. (The
other very high phosphorus containing ‘foods’ are soft drinks, such
as cola.) The ideal ratio
is not clear cut, but appears to be in the region of 1.5:1 calcium to
phosphorus. There are conflicting
studies and the final word is not yet in.
We know that excessive phosphorus can lead to loss of calcium
from bone and increased calcium loss in the faeces.
Perhaps high levels of phosphorus stimulates PTH (parathyroid
hormone) which brings calcium out of the bone.
However, rather confusingly, one study showed that four women
with osteoporosis given one gram of phosphorus supplement showed improved
calcium balance. A couple
of similar studies showed the same. However, it should be said that
increased calcium retention is not always beneficial.
If this retained calcium sits in the soft tissue of the arteries,
heart and kidneys, instead of the bone, then this would obviously be
detrimental to health. More research is needed before it can be recommended
to increase phosphorus at this time.
My personal instinct is not to supplement, as vegetarian women who have
much lower levels of phosphorus also suffer less osteoporosis.
On a happy note, Calcium Citrate
does not collect in soft tissue, and indeed can be used along with Magnesium
Citrate to help dissolve calcification.
Excess
of Toxic Metals
LEAD
interferes with the absorption of Calcium.
Blood is not a good indicator of lead poisoning because lead
quickly departs from the bloodstream and enters the skeletal tissues
and hair. Hidden in the
skeletal tissues, lead interferes with red blood cell production.
To reduce lead in the bones, you will need adequate fibre (pectin
is good), calcium, copper, zinc, iron, chromium, vitamin C and B Complex.
Blue Green Algae is excellent for detoxifying all heavy metals.
CADMIUM
interferes with calcium and phosphorus metabolism. A well-known case of severe cadmium poisoning occurred in a fishing
village in Japan. The first
symptoms were excessive lower back pain among the women aged 50-60.
Soon, walking became extremely painful and bones were breaking.
It became known as “ouch-ouch” disease, and eventually doctors
discovered excessive amounts of cadmium in the urine of victims, which
was traced to a cadmium mine upstream which was polluting the drinking
water. We need zinc, iron,
manganese, copper, selenium, calcium, vitamin C and vitamin D to help
prevent and reduce high levels of cadmium.
ALUMINIUM.
It is thought that increased levels of aluminium absorption can
stimulate the parathyroid gland which can bring calcium out of the bone
and into the blood. Most
antacids and many deodorants contain aluminium.
FLUORIDE
combines with calcium to form insoluble calcium fluoride. Several investigators are concerned about the increasing amount
of fluoride in water and overall food supply possibly decreasing calcium
absorption in a population largely calcium deficient. Start by using natural toothpaste which is free of fluoride.
Coffee, tea, alcohol
and sugar
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Iron absorption would be reduced by two-thirds if coffee were drunk
with a meal, and calcium excreted more rapidly.
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Tannin in tea interferes with absorption of iron and zinc.
Rooibosch tea or Green tea, or fairly weak tea, are unlikely
to be a problem.
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Alcohol destroys or prevents absorption of many nutrients, including
vitamin C, B complex, calcium, magnesium and zinc.
A few glasses of wine per week does not seem excessive, however.
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If you avoid sugar for the most part,
that will save me typing about ten pages on the evils of this white
and deadly poison.
(But we all have to succumb sometimes, don’t we?
The odd pudding or piece of chocolate isn’t going to kill
anyone.)
Salt
Excess salt increases calcium excretion via urine.
Exercise
Some weight-bearing exercise most days is
important – walking is excellent.
This helps keep calcium in the bone.
HORSETAIL (SILICA)
Bones rely on silica for the proper integrity of their connective tissue
structure. The silica content
in this herb may be a particularly useful adjunct to the supplementation
of other bone building minerals already mentioned in the prevention
of bone loss or the healing of fractures.
Contra-indications: It has been suggested that prolonged use of high
doses may be irritating to the urinary tract, especially if kidneys
are inflamed.
BLACK COHOSH
This herb possesses oestrogen-like activity, and the ability of black
cohosh to selectively reduce serum concentrations of luteinising hormone
(LH) even further enhances its oestrogenic effect.
The phytoestrogenic and an LH reducing action are primarily responsible
for the dramatic, and clinically proven (though we are required to say
only that it "may" help relieve symptoms), ability of black cohosh to
relieve common menopausal symptoms such as hot flushes, depression,
vaginal dryness, etc. In
fact, comparison studies have shown black cohosh to be far superior
to HRT in reducing menopausal complaints.
Although research into the effect of black cohosh on bone density
is currently lacking, there is justification for its use in combination
with bone-building nutrients in prevention of osteoporosis.
Anti-anxiety and general calming effects on the nervous system have
been observed. This action
of black cohosh is independent of the herb’s reproductive hormone effects
and would further enhance any reduction in nervous tension and anxiety
reported in menopausal or PMT research.
Contra-indications: None, except do not take during pregnancy.
DONG QUAI
Dong Quai’s use in Chinese medicine dates back to ancient times. Today it is one of the most heavily used female tonics throughout
the world. It contains
phytoestrogenic components which possess an activity that is approximately
1/400 that of human oestrogen.
These phytoestrogens are frequently employed to modify oestrogenic
activity in the body due to their ability to bind to oestrogen receptors
in cells. If the levels of oestrogen are too high, the herb’s comparatively
weak phytoestrogens can occupy receptors that otherwise could have been
occupied by the much stronger hormone.
If the oestrogenic activity
in the body is too low,
phytoestrogens can exert a mild positive effect.
Research has shown dong quai to be an effective analgesic.
This combined with its muscle-relaxing qualities enhances its
benefits in potentially relieving the symptoms of conditions such as
menstrual cramps, headache, arthritis, etc.
FENNEL
tea and fennel essential oil can also be used to help regulate hormone
balance.
Other
nutritional considerations
PROANTHOCYANIDINS and ANTHOCYANIDINS.
These are flavonoids which give the deep red-blue colour to many berries,
including bilberries, cherries, hawthorn berries, raspberries, and also
to black grapes. They offer
significant aid to collagen structures, and since collagen is the major
protein structure in bone, it would be highly indicated to eat plenty
of these berries. It is
also possible to buy them in supplement form from BioCare on this site.
Diet
advice
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Low calcium-high phosphorus intake causes bone loss.
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High protein diets cause acidity and bone loss.
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High phosphorus levels may stimulate parathyroid hormone which takes
calcium out of the bone – beef contains 50 times as much phosphorus
as calcium. Chicken
20 times. Vegetables are more balanced.
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Certain mineral and vitamin deficiencies are implicated in bone
loss (see first paragraph).
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Sugar causes bone loss.
Vegetarian and vegan diets are associated with a lower risk of osteoporosis,
due to less bone loss in the sixth and subsequent decades.
Supplements - Osteoporosis
Often, a combination of supplements may
help in alleviating this condition. You may wish to consult a nutritional
therapist for personal advice. Supplements that may be helpful in alleviating
symptoms are shown below:
(please
also read this important notice concerning supplement medical claims)
Recommended Books
(back
to top)
health book - Is It Me, or Is It Hot in Here?
health book - Strong Women, Strong Bones
health book - What Your Doctor May Not Tell You About Menopause
health book - What Your Doctor May Not Tell You About Premenopause
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