Osteoporosis is a disease that you may not even know you have. Yet it can result in fractures, loss of height and severe pain in later life. What a lot of us don’t realise is that it can start to take hold in our 20s and 30s……..
Once considered a disease of elderly post-menopausal women osteoporosis is becoming overwhelmingly prevalent at a younger age. Many young people are unaware of the damage they could be doing to their bones through poor diet, smoking, excessive drinking and lack of exercise.
The National Osteoporosis Society estimates that the lifetime risk of sustaining a hip fracture due to osteoporosis is greater than the risk of developing breast cancer. They also predict that 50% of women over the age of 50 in the UK will break a bone, mainly because of osteoporosis.
Yet bone health is determined in our youth. By around the age of 30 our bone density has already peaked. Building strong bones when we are young puts us in a better position to prevent osteoporosis later on.
What is osteoporosis
Osteoporosis literally means “porous bone”. The inner mesh of the bone represents a honeycomb structure which is constantly being regenerated. Old worn out bone is broken down and new bone replaces it. Believe it or not bones are metabolically very active — the entire skeleton is replaced about once every 10 years! However, in osteoporosis the holes in the inner mesh become larger which makes the bone more porous and prone to fracture.
Often called a “silent disease”, there are no associated symptoms or warning signs prior to fracture. It can leave sufferers with chronic back pain, loss of height, lack of mobility, disability, deformity and lack of independence.
What causes it?
Lack of oestrogen post-menopausally is widely considered as the main cause of osteoporosis. Although it is a factor, this doesn’t explain the difference in incidences between industrialised and non-industrialised countries and also why some post-menopausal women get it and others don’t. It is not surprising therefore that diet and lifestyle are increasingly coming under the spotlight.
Risk factors
- Poor diet
- Absence of periods for six months or more – as a result of excessive dieting or over exercising
- Being underweight
- Smoking
- Heavy drinking
- Long-term use of corticosteroids
- Family history
- Malabsorption problems - e.g. Coeliac disease and Crohn’s disease
- Early menopause – (before the age of 45)
- Hysterectomy
If you think you are at risk you can request a bone density scan from your GP. This will help show the strength of the bone. If necessary your GP will discuss treatment. Diet and lifestyle changes may help reduce your risk of breaking bones in future.
Source: the National Osteoporosis Society
Focus on Diet
The National Osteoporosis Society has revealed that British women are putting their bone health at risk through poor diet. So what measures can you take now to ensure bone health in the future? Contrary to popular belief, it’s not just about drinking more milk……………….
Avoid Excess Protein
Protein rich foods are acid-forming. This means that when broken down in our bodies they make the acid level of our blood rise. It’s very important for the blood not to become too acidic and so our bodies try to neutralise this affect and can ultimately do this by using calcium which it takes from the bones. Acid-forming protein foods include dairy products, meat, eggs, fish and some vegetable proteins such as nuts.
So how do we overcome this? Protein is essential for many functions including growth, repair, blood sugar control and detoxification, so it’s very important not to exclude it. In fact low protein intake itself is a risk factor in developing osteoporosis.
The best protection from acid-forming protein comes from a diet rich in fruit and vegetables. These are alkaline producing which means if the body has ample supply we don’t need to take calcium from the bones to neutralise the blood. The government recommends 5 portions a day but for optimum health aim for 8 to 10 portions with the emphasis on vegetables. (One portion is 80g or approximately the equivalent to the size of a medium apple.)
Calcium
A good calcium intake is one factor that can keep bones strong. When we talk about calcium most of us think of dairy products. However, dairy can be high in saturated fat and may increase acidity in the body. So it’s important to rely on a diverse range of calcium sources including green leafy vegetables and legumes, or “greens and beans” for short. Broccoli, Brussel sprouts, collards, kale, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium and a host of other important nutrients. The exception is spinach, which contains a substance which blocks the absorption of calcium and other minerals. Nuts and seeds are also great sources of calcium, especially sesame seeds.
Vitamin D
Vitamin D is required for the body to absorb calcium. Our bodies produce this important vitamin from the action of sunlight on the skin. According to Osteoporosis Australia the country’s ongoing campaign to keep people covered up in the sun is leading to increased risk of osteoporosis.
Don’t be fooled though to think it is still safe to sun worship without protection! About 15 minutes of sunlight on your skin each day normally produces all the vitamin D you need. However, darker skins may need more exposure and during the winter months when the sun is weak try and double this to 30 minutes. Vitamin D can also be found in oily fish, eggs and dairy products, although in small quantities. As we get little sunlight during the winter months, it may be worth considering supplementation. It is important to get your blood levels tested prior to supplementing with vitamin D.
Magnesium
Most of us know that our bones are made of calcium but they also contain magnesium. In fact approximately 50% of the total body magnesium is found in the bone! Without sufficient magnesium, calcium is less likely to be deposited in the bone. Food sources of magnesium include nuts, beans, wheatgerm and brewers yeast.
Vitamin K
Not many of us have heard of Vitamin K but there is increasing evidence to show that it is an essential vitamin in bone health. It helps to produce the active form of a protein called osteocalcin which is responsible for holding calcium together in the bone. Food sources of vitamin K are cauliflower and green leafy vegetables. Vitamin K is also manufactured by our friendly gut flora.
Other Important vitamins and minerals
Boron, Zinc, Manganese and Vitamin C are other important nutrients in bone health. By eating plenty of vegetables, fruits, nuts, seeds and whole grains you should get an adequate supply.
Essential fatty acids
Omega 3 and Omega 6 fatty acids have been shown to increase the absorption of calcium and reduce calcium loss. Food sources include oily fish, seeds such as flax seeds, hemp, sesame and sunflower. Or go for cold pressed oil blends such as Udo’s Choice Oil Blend.
Be careful with anti-nutrients!
Alcohol and caffeine containing drinks such as tea, coffee and cola are known as anti-nutrients as they can interfere with mineral absorption including calcium and magnesium. Fizzy drinks contain phosphorus which in excess can lead to bone loss as when it is excreted from the body in urine it takes calcium with it.
Phytoestrogens
Plant oestrogens can help protect bones by mimicking the action of our natural oestrogen. As low oestrogen is linked to osteoporosis, foods containing plant oestrogens could be of benefit. Food sources of phytoestrogens include chickpeas, lentils, bean sprouts, legumes and red and yellow fruits and vegetables.
Soya has some great health benefits and is a rich source of phytoestrogens. Fermented soya products such as tempeh, miso and live natural soya yoghurt are better than non-fermented soya products such as tofu and soya milk as these may interfere with thyroid function and contain substances which could block the absorption of nutrients
Salt
Salt increases calcium loss from the bones. The government recommends a maximum of 6g of salt per day for adults yet the average intake is more like 9g. Most of the salt we eat is found in processed and packaged foods, so always read the label and avoid adding it to food. Many labels give salt content in the form of sodium which can be confusing. To work out salt content multiply sodium by 2.5. Any food with more than 1.5g salt per 100g of product is high in salt.
Exercise
Weight-bearing exercise is essential for bone health as it promotes bone growth. Walking, jogging, stair-climbing and even dancing count. The government recommends half an hour of moderate activity five times a week. Remember, swimming doesn’t count as it’s not a weight-bearing exercise.
Smoking
Smoking suppresses the cells responsible for building new bone. It also depletes the body of bone building essential nutrients including vitamin C. It can also bring forward the menopause by two to three years. Three very good reasons to quit today! Talk to your GP for help with giving up.
Stress
Believe it or not, prolonged mental stress can increase our risk of osteoporosis. When we are stressed the body’s “fight or flight” mechanisms kick in to action. Part of this response is to leach calcium from the bones in order to allow for muscle contraction and blood clotting. This reaction would have made sense in cavemen times when we had to run away from the grizzly bear or prepare our bodies to cope with injury. However, the body still uses the same response when we are stressed due to that important deadline at work or when we are late and stuck in a traffic jam.
It might sound easier said than done but try and take measures to reduce or better deal with the stresses in your life. Try to prioritise so you are not taking on too much at once. Meditation techniques or yoga can help. Even allowing half an hour a day when you have “me time” to read your favourite book or soak in a hot bath. Exercise is also another great stress buster – another good reason to get moving!
Key Nutrition offers personalised dietary and lifestyle support for protection from, and management of, osteoporosis and many other chronic illnesses, See: www.key-nutrition.com for more information
10 Key Steps to Bone Protection
- Eat plenty of fruit and vegetables — especially green leafy vegetables which are high in calcium, magnesium, boron and vitamin K.
- Include nuts and seeds in your diet – sources of magnesium, zinc, calcium and essential fats
- Make sure you are doing some weight-bearing exercise
- Sensible sun exposure
- Manage stress
- Quit smoking
- Eat foods packed with phytoestrogens such as chickpeas, beans, lentils and tempeh
- Cut back on salt and fizzy drinks
- Avoid excess protein diets e.g. Atkins
- Avoid over-dieting and becoming too thin – The NHS Direct website has a BMI calculator. A score of under 18.5 is considered underweight.
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