Osteoporosis

• What is osteoporosis?
• How do I treat osteoporosis naturally?
• Osteoporosis- Natural treatments and remedies
• Reduce these practices and foods
• Emphasise these practices and foods
• Supplements and herbs for osteoporosis
• Other tips for prevention of osteoporosis

What is Osteoporosis?
Osteoporosis is caused by an imbalance in the body’s minerals, most notably a deficiency in calcium. Osteoporosis, which means "porous bones," causes bones to become weak and brittle — so brittle that even mild stresses like bending over, lifting a vacuum cleaner or coughing can cause a fracture. Osteoporosis can also accompany endocrine disorders or result from excessive use of drugs such as corticosteroids.

A common result of osteoporosis is fractures — most of them in the spine, hip or wrist. Although it's often thought of as a women's disease, osteoporosis also affects a significant number of men.

How do I treat osteoporosis naturally?

Look at practises in your diet and lifestyle that effect calcium absorption negatively and positively. The following recommendations emphasise factors to maximise calcium intake & absorption, and a reduction in foods and other factors the hinder calcium absorption.

Osteoporosis - natural treatments and remedies
Reduce these practices and foods

Practices that effect calcium absorption if eaten at the same time.

• Excess phosphorous, found in soft drinks cow’s milk, refined foods, preserved meats, yeast
• Phytic acid, found in wheat bran and unleavened bread, eg chapattis, pitta bread.
• Oxalic acid, found in spinach, silverbeet, rhubarb, asparagus, chocolate
• Caffeine
• Too much fat, protein and sugar

Other factors that affect calcium absorption:

• A high salt intake – excess calcium is excreted by the kidneys, a high salt intake affects the kidneys and leads to high calcium loss – need enough Potassium – (fruit and vegetables, especially raw).
• Excess fluid intake – causing excess urine flow and calcium loss
• Reduced HCL levels (and affects the absorption of certain other key minerals)
• Alcohol, and many other drugs
• Reduced levels of Vitamin D and magnesium
• Excess exercise
• Excess protein (especially animal)

Emphasise these practises and foods

• Good calcium sources in the diet: broccoli, dandelion greens, parsley, watercress, tumip greens, kale, molasses, seafood, salmon, sardines (with the bones), sea vegetables, soy products, figs, dates, prunes, lentils, almonds, sesame seeds and wheat germ. Dairy contains calcium but is high in phosphorous which limits its absorption.
• To absorb calcium, your body need Vitamin D helps the small intestine absorb calcium and paves the way for calcium’s uptake by bone. Good vitamin D sources: dark fish, eggs, liver & sunlight (adequate vitamin D for proper calcium absorption is 20% of the skin of the exposed for thirty minutes)
• Adequate stomach acid is needed for calcium absorption: eat when hungry, use bitters such as lemons and pickles, apple cider and vinegar hot drinks, avoid over eating and eat at regular times,
• Replace animal meats with grains, vegetables, legumes, and nuts/seeds
• Studies have shown that EFA deficiency may affect calcium absorption. Include in the diet monounsaturated and polyunsaturated fats at the correct ratio of omega 3 to omega 6 (1:3), eg olive oil, fish oils, linseed
• Alkaline foods – when the body is too acid the body attempts to counteract this by releasing minerals from the bone – including calcium (an alkalinizing mineral): fruits, vegetables, sprouts, cereal grasses and herbs.
• Presoak grains and legumes before cooking to neutralize their phytic acid content.
• Hair testing or an elimination diet for food allergies/intolerances – so you can avoid these food to minimise malabsorption problems
• Tahini is great food for women as high in calcium foods sesame seeds and almonds
• Increase weight bearing exercise (see below).
• Seaweed is a great food high in magnesium, calcium and manganese

Supplements and Herbs for osteoporosis

• Calcium: Recommended intakes of calcium for the prevention and/or treatment of osteoporosis are as follows:
  Children: 800 to 1200 mg/day
  Adolescent girls: 1200 to 1500 mg/day
  Premenopausal women (19 to 50 years old): 1000 mg/day
  Older adults (51 to 70 years old): 1200 to 1500 mg/day
• Vitamin D: Vit. D supplements and/or exposure to the sun (about 20 minutes a day), in combination with calcium, can help heal bone fractures and decrease the risk of future bone breaks.Older adults (51 to 70 years old): 400 IU/day; (71 years and older): 600 IU/day
• A deficiency in essential fatty acids (such as gamma-linolenic acid [GLA], found in evening primrose oil, and eicosapentaenoic acid [EPA], found in fish oil) can lead to severe bone loss and osteoporosis. Studies have shown that supplements containing essential fatty acids help maintain or increase bone mass.
• Vitamin K supplements may improve bone density and decrease their risk of bone fractures. The current recommended daily intake of vitamin K for adults is 75 to 120 mcg, but some researchers suggest that higher dosages may be necessary for optimal bone health. Be sure to consult with your healthcare provider to determine the most appropriate dosage for you. People taking blood-thinning medications such as warfarin should avoid vitamin K.
• CONTRINDICATED: Some studies suggest that excessive intake of vitamin A may increase the risk for osteoporisis. People with osteoporosis, or those at risk for it, should not exceed the daily recommended intake of vitamin A (900 mcg/day for men and 700 mcg/day for women) because high levels of this vitamin have been linked to decreased bone mineral density and an increased risk for hip fracture. The same is not true of carotenoids (a preformed version of vitamin A, such as beta-carotene). An appropriate balance of vitamin A—not to much and not too little—is necessary for normal bone development.
• Isoflavones are substances that have estrogen-like effects on the body. Found primarily in soy products, isoflavones have been shown to increase bone density and slow bone loss in menopausal women. Use whole soy products rather than products made from fragmented soy proteins.

Other tips for prevention of osteoporosis

These measures also may help you prevent bone loss:

• Exercise. Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you'll gain the most benefits if you start exercising regularly when you're young and continue to exercise throughout your life. Combine strength-training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in your arms and upper spine, and weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — mainly affect the bones in your legs, hips and lower spine. Swimming and cycling can provide a good cardiovascular workout, but because they're low impact, they're not as helpful for improving bone health as weight-bearing exercises are.
• Don't smoke. Smoking increases bone loss, perhaps by decreasing the amount of estrogen a woman's body makes and by reducing the absorption of calcium in your intestine.
• Maintain good posture. Good posture — which involves keeping your head held high, chin in, shoulders back, upper back flat and lower spine arched — helps you avoid stress on your spine. When you sit or drive, place a rolled towel in the small of your back. Don't lean over while reading or doing handwork. When lifting, bend at your knees, not your waist, and lift with your legs, keeping your upper back straight.