Osteoporosis/Bone Health

Our skeletal system is an extraordinary framework of 206 bones that serve a myriad of functions, including supporting tissues, working with muscles to produce movement, protecting our vital organs, producing red blood cells within the marrow, and providing a reservoir for calcium and phosphorous. Calcium is one of the key minerals for bone formation, and around age 35 we reach peak bone mass. After that, our bone mass can begin to steadily decline as calcium deficiency prevents the body from being able to form new bone or when too much calcium is reabsorbed back into the body.

Osteoporosis (or “porous bones” in it’s Greek and Latin roots) is a condition where bones become overly weak or brittle and are more likely to fracture. Although all bones can be effected, fractures typically occur most often in the hips, wrists or spine. Often considered a women’s disease, men can be affected as well (although the risk for men is estimated to be 1/3 of that for women). Osteoporosis builds slowly over time without any warning, often people are not even aware they have it until they suffer a fracture.

While factors such as family history, cultural or ethnic origin and your body frame size are contributors to osteoporosis risk, the largest risk factors involve health and lifestyle choices. A lack of calcium rich foods (or too many foods that leech calcium from the body such as animal proteins, caffeinated beverages, alcohol, and soda), lack of activity/exercise, as well as smoking, medication use and decreases in female hormones occurring at menopause are all risk factors for osteoporosis. With the primary risk factors being aspects of our environment or lifestyle that we can control, there is much we can do to treat and prevent osteoporosis by supporting the proper formation of bone, rather than altering it with potentially harmful bisphosphonate drugs (such as Fosamax, Actonel, and Boniva).

Calcium is a vital component of bone health. Adults should consume 1000 mg per day of calcium (women who are pregnant or nursing require 1500), while those over 50 should strive for 1200 mg per day. The elderly or those with a high fracture risk should maintain intakes of 1300-1600 mg per day. This is the total calcium need, the more calcium consumed in the diet the less you will have to supplement. A calcium supplement should also contain magnesium and zinc, as these minerals work synergistically to ensure bones are strong yet flexible. It is also recommended that strontium, perhaps the single best remedy for preventing and treating osteoporosis, be taken as well (see the supplement section for more on strontium). While post menopausal women normally lose about 1% of bone per year, a 2004 New England Journal of Medicine study on strontium showed three year bone growth of 8.1%!

While the National Osteoporosis Foundation (2008) recommends ensuring adequate calcium intake by consuming 3-4 servings of dairy food each day, this may not be such a helpful recommendation. While dairy foods are often touted as excellent sources of calcium, research is beginning to suggest otherwise. Dairy contains a rather difficult to absorb source of calcium, while at the same time it depletes the body’s store of good calcium—which is required to remove the excess protein. (See Medicine Talk’s “Don’t Cry Over Spilled Milk” for more information).

There are other dietary choices that can provide as much, if not more calcium without the deleterious effects of dairy consumption. Spinach provides approximately 292 mg of calcium per cup, turnip greens provide 248 mg per cup, and kale provides 180 mg per cup. Blackstrap molasses is another rich source of calcium, providing 172 mg per tablespoon. Soymilk provides 368 mg per cup, and firm tofu provides a whopping 506 mg per cup (United States Department of Agriculture, 2008). Compared to dairy’s 300 mg per cup of poorly assimilated calcium, it’s easy to see there are far better choices than dairy to ensure adequate levels of calcium in one’s diet.

Besides maintaining adequate levels of calcium through diet and supplementation, regular exercise is key to preventing and treating osteoporosis. When muscles pull on bone it triggers osteoblasts which contribute to bone deposition, therefore weight bearing or resistance exercise helps build strong bones and is in fact necessary for maintaining bone strength in later years (see the exercis e section for more).

In addition to adequate levels of calcium and proper exercise, you can minimize your risk of osteoporosis by ensuring adequate levels of Vitamin D through sun exposure, limiting the amounts of alcohol, caffeine, carbonated soft drinks and animal protein you eat, and not smoking. If you have been through menopause talk to your healthcare practitioner about Bio-identical Hormone Replacement Therapy, since loss of sex hormones after menopause has been shown to contribute to bone loss.

Osteoporosis is not a new disorder, nor is prevention or treatment restricted to expensive (and side-effect riddled) medications. With proper diet and supplementation, exercise, and a healthcare practitioner well versed in effective natural therapies, you can eliminate your risk of osteoporosis and enjoy the benefits of strong, healthy bones throughout life.

REFERENCES

• Meunier, P., Roux, C., Seeman, E., Ortolani, S., Badurski, J., Spector, T., Cannata, J., Balough, A., Lemmel, E., Pors-Nielsen, S., Rizzoli, R., Genant, H., and Reginster, J. 2004. The effects of strontium ranelate on th risk of vertebral fracture in women with postmenopausal osteoporosis. New England Journal of Medicine. 350; 459-468. (accessed 17 June 2010 form Proquest database).
• National Osteoporosis Foundation. “Osteoporosis,” 2008. http://www.nof.org/osteoporosis (accessed 17 June 2010).
• United Stated Department of Agriculture. “Appendix B. Food sources of selected nutrients.” 2008. http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixb.htm (accessed 17 June 2010).

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Salmon

Born in freshwater, this remarkable fish spends the majority of it’s life covering thousands of miles on the open sea, yet always returns to it’s birthplace to spawn. There are several varieties of Pacific salmon, with Chinook, sockeye and coho being richer and fattier than pink and chum varieties, which are typically used for canned and processed foods. The popular Norwegian salmon is actually Atlantic salmon that is farm-raised in Norway. Cold water fish such as salmon has been shown to protect against heart disease, Alzheimer’s disease, and some forms of cancer. Salmon is prized above other fish because of it’s abundant content of beneficial omega 3 fatty acids.

While many people may be tempted to opt for farm-raised salmon because of it’s lower price and higher omega 3 content, there are some important considerations to weigh when choosing wild versus farmed. First, while farm raised salmon is higher in omega 3’s, the benefits are somewhat negated by a higher omega 6 content. Secondly, pesticide levels tend to be high in fish that are used as meal for farm-raised salmon. If the oils in the meal fish are not distilled properly to reduce pesticide concentrations, farm raised salmon can accumulate more cancer-causing pesticide residues than wild salmon will. Lastly, farmed salmon lack the pink krill in their diets that provide the rich “salmon color” in the flesh of their wild counterparts. As a result, synthetic dyes are used to achieve this coloration. While one of these dyes (astaxanthin) does not appear to have any heath risks associated with it, canthaxan (a synthetic carotenoid) has been linked to retinal damage. While most salmon farms have stopped using canthaxan and are using astaxanthin instead, canthaxan use has not been banned by any government and there is no way to really be sure which dye was used in the farmed salmon you are purchasing.

While wild salmon may cost a few more dollars per pound than farm-raised, the benefits in health and taste are well worth it. When purchasing fish the best indicator of freshness is your sense of smell. Fish should have a saltwater smell, not smell sour, ammonia-like, or overly “fishy.” Fish that is flash-frozen on the boat immediately after being caught and later thawed and sold as fresh is often excellent quality, but it should be cooked and consumed relatively quickly, not re-frozen.

REFERENCES

• Murray, M., Pizzorno, J., and Pizzorno, L. 2005. The Encyclopedia of Healing Foods. Atria: New York.

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Herbed Salmon

Ingredients:

• 2 lbs salmon (cut into filets)
• 5 dried sage leaves
• 1 tablespoon dried thyme
• 1 pinch ground paprika
• 1 pinch ground cayenne pepper

Preheat oven to 350 degrees F. Spray one side of a sheet of aluminum foil large enough to fold over all the salmon with cooking spray. Arrange salmon on the prepared side of the foil. Sprinkle with sage, thyme, paprika and pepper. Fold foil over salmon to enclose. Bake salmon 20 minutes or until easily flaked with a fork.

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Strontium

Discovered in 1808 and named after a small town in Scotland, Strontium is element number 38 of the periodic table and is one of the most abundant elements on earth. Far more stable than the radioactive strontium-90 most people typically think of when they hear the name, the stable form is actually very similar atomically to calcium. With two positive charges, just like calcium, strontium can not only replace calcium in the bones and connective tissues, but also appears to draw extra calcium into the bones. When strontium replaces small proportions of calcium in hydroxyapatite crystals in calcified tissues, it lends additional strength to those tissues and helps build thicker and stronger bones.

More recent studies have utilized strontium ranelate, and the benefits to bone health are often attributed to this specific form (which is not approved for use in the US). However, earlier studies showed favorable outcomes while utilizing other salts of strontium, such as strontium carbonate, strontium lactate, and strontium gluconate. The common denominator here is strontium, and it pays to remember that strontium is a natural substance and therefore not patentable. Patent medication companies do not spend money researching substances that cannot be patented, and instead favor profit-making patentable substances (such as those derived from strontium ranelate).

While higher doses of strontium can be an inexpensive and effective way to help prevent and reverse osteoporosis, as well as helping with conditions such as osteoarthritis and cancer with bone metastases, does of 680 mg per day appear to be the optimum dose. However, there are a few things to keep in mind when supplementing strontium. First, it is absolutely vital to take calcium daily when taking strontium. Taking strontium alone can replace calcium and actually weaken the bones. Make sure you are getting the recommended amount of calcium for your age group either through diet or supplementation (see the feature article for this information).

The last important aspect of strontium supplementation to bear in mind is that calcium and strontium use the same absorption pathways, so taking the two together can result in strontium blocking calcium absorption. So avoid any supplements that combine calcium and strontium, and do not take strontium with any calcium-containing supplements. It is best to take strontium approximately one hour before breakfast (on an empty stomach) and then take calcium supplements later in the day.

REFERENCES

• Dean, W. 2004. Strontium: Breakthrough Against Osteoporosis. American Academy of Anti-Aging Medicine. http://www.worldhealth.net/news/strontium_breakthrough_against_osteoporo/ (accessed 17 June 2010).
• McCaslin, F. and Janes, J. 1959. The effect of strontium lactate in the treatment of osteoporosis. Proc. Staff Meetings Mayo Clinic(34) 329-334. (accessed from Proquest database 17 June 2010).

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Raspeberry Leaf

Although useful as a fertility enhancer for both men and women, Red Raspberry Leaf is one of the best-known and most frequently used “women’s herbs.” It is the safest of all muscle tonics, with a special affinity for the uterus. A nutritive herb, Raspberry is high in vitamins C, A, and B complex as well as minerals such as potassium and phosphorous. Raspberry is also well known as being a rich source of easy to assimilate calcium and iron.

It’s high concentrations of fragrine (a tonifying alkaloid) and abundant vitamin and mineral content make it the ideal herb to both strengthen and nourish during all aspects of pregnancy. It’s nutritive properties help increase fertility by fortifying the body in preparation for conception. During the early stages of pregnancy, it helps relieve morning sickness and prevent miscarriage or hemorrhaging by strengthening relaxed or atonic uterine muscles. Taken throughout pregnancy it can reduce pain both during and after birth, and helps the uterine muscles function more efficiently thereby speeding labor and delivery. But Raspberry’s benefits do not stop there, it’s high mineral content assists in abundant breast milk production.

As well as supporting and nourishing the body through pregnancy, Raspberry leaf is also useful for treating diarrhea, and combined with uva ursi and partridgeberry it can treat vaginal discharge and irregular or excessive menstruation. But it’s benefits need not be reserved for women, the calcium and mineral content make it a wonderful tonic for anyone and a flavorful addition to teas.

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Resistance and Weight Bearing Exercise

Recent studies have shown that the best way to prevent osteoporosis is by staying active. Since muscle pulling on bones creates bone, the most advantageous way to fortify bone density and build stronger, healthier bones is with either resistance or weight bearing exercises.

Weight bearing exercises means your legs and feet support the weight of your body. These types of exercises include hiking, dancing, step aerobics, racquet sports and stair climbing. Walking can be considered a weight bearing exercise when enhanced with the addition of hand or ankle weights. While bicycling and swimming are great cardiovascular workouts, they are not weight bearing exercise because they do not require your muscles to work against gravity.

Resistance exercise requires you to work against the weight of another object, such as free weights or weight machines in a gym, resistance tubing (available in a variety of strengths), or water exercises (any movement done in the water makes your muscles work harder).

Everyone is different, and workout requirements will vary accordingly. While finding the right routine that offers the most benefit for you will be an individualized process, there are some aspects to consider that apply to everyone:

• Don’t Overdo It. Improper or excessive exercise can damage the body. Many people set unrealistic goals regarding weights, repetitions or both. This can lead to injury, or feeling inordinately sore and exhausted the next day. Set reasonable goals and start with weights and repetitions that are appropriate for you.
• Consult a Physician or ND, especially if you have hernias that can be aggravated by stressing the muscles or a condition that may require monitoring such as heart disease or diabetes.
• Consult a fitness trainer if you have never exercised with weights or resistance machines before. Many gyms and fitness clubs offer initial lessons free. Have someone experienced instruct you on proper movement and how to use the machines or weights the correct way to avoid injury.
• Be sure to begin your workouts with a warm up and end with a cool down. Muscles are like bubble gum: when warm they are stretchy and pliable, when cold, they are hard and can tear easily.
• Don’t work on the same muscle groups two days in a row, allow a full day off in between for the muscles to rest and recover.
• Be regular. To be effective, moderate exercise must be a regular part of your life and should be practiced 2-3.5 hours per week.
• Vary your routine to prevent boredom. Keep it fun and challenging and you’ll have a better chance of keeping it regular!