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An A-Z Woman's Guide to Vibrant Health
Osteoporosis
Our bones are in a constant state of regeneration as bone is being broken
down and rebuilt. Hormones and our liver, kidneys and immune system all
work together to ensure that bone is maintained. Osteoporosis, meaning
“porous bone,” arises when bone is broken down faster than it can be
rebuilt. Over time a gradual decrease in bone mass causes the bones to
become porous, brittle and fragile, increasing the risk of fracture. Bones of
the hip, spine, wrists and ribs are the most common fracture sites.
Osteoporosis affects almost 30 million people; over 80 percent of those are
women. One in four women has osteoporosis and one in eight men. Hip
fracture is a dangerous result of osteoporosis. Over a quarter million hip
fractures occur each year, and over 50 percent will result in some form of
disability, with many patients never getting out of long-term care facilities.
Hip fractures result in death in up to 20 percent of cases.
If you have several of the risk factors mentioned below, have a dual-energy
absorptiometry DEXA scan performed to determine bone status.
Major risk factors for osteoporosis |
- Family history
- Low Stomach Acid
- Thyroid disease
- Corticosteroid therapy (prednisone)
- High-stress lifestyle or type A personality
- Northern European or Asian descent
- Thinness, small build
- Early menopause
- Sedentary lifestyle
- No pregnancies
- Smoking
- High caffeine and sugar intake
- High-protein diet
- Depo-Provera (the birth control shot)
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Symptoms
Bone loss occurs silently and often symptoms are not noted until a fracture
occurs. Warning signs include: back pain around the bottom of the shoulder
blades. The pain is relieved with heat, but aggravated by lying flat on the
back. Teeth may become loose, there is a loss of height and a rounding of the
upper back known as dowager’s hump. Bones can fracture with little stress
and collapsing vertebrae can pinch nerves, causing sciatica.
Causes
If we believe what the media have been telling us, we would think that calcium
loss is the only cause of osteoporosis and that simply taking doses of calcium
would solve the problem. Unfortunately this is not true—calcium alone will
not reverse or halt bone loss in most suffering osteoporosis. Actually, studies
using calcium alone have shown bone loss, not bone gain. Hormones, our
immune system, stress and nutrition combine to maintain proper bone health.
Those with low stomach acid will have a difficult time absorbing calcium
carbonate, the most common calcium used in supplements. Less than 10
percent of calcium carbonate is absorbed in those with low stomach acid.
Calcium citrate, aspartate and orotate are much better absorbed. Calcium
concentration is controlled by several hormones (including calcitonin
secreted by the thyroid gland) and is influenced by our immune system.
Vitamin D also plays an important role in the formation of bone. Vitamin
D interacts with the cells of the immune system by reducing the inflammatory
cytokines, specifically interleukin-1 and interleukin-12. Carl Germano,
RD and William Cabot, MD state in The Osteoporosis Solution that, “In some
research circles, osteoporosis is thought to be a type of autoimmune disease.”
The inflammatory cytokines of the immune system, specifically IL-1 and IL-6,
can cause calcium to be pulled from bone. When we are under stress, our
stress hormone cortisol is secreted. Cortisol release signals the T-helper-2 cells
to secrete IL-6 and IL-6. As well, when cortisol levels go up, our anti-aging
and immune regulating hormone DHEA decreases. The body is designed to
deal with short-term stressors, but when they become a regular occurrence,
the cortisol/interleukin-1 and-6 connection causes a breakdown of bone
faster than it can be rebuilt.
Osteoporosis can also be influenced by an overactive immune system.
When macrophages eat invaders in the course of their daily surveillance,
they release nitric oxide and IL-1. Nitric oxide in small amounts protects
against bone loss. But when the immune system is fighting infection,
macrophages release nitric oxide in large amounts, promoting the breakdown
of bone. The drug Fosamax is designed to reduce nitric oxide,
although with some terrible side effects. As mentioned earlier, we know that
IL-1 also promotes bone loss so not only does vitamin D have to be available
to control the secretion of IL-1, but our macrophages have to be kept in balance
as well. Nitric oxide, like vitamin D, is key to regulating bone.
Estrogen protects the body from excessive secretion of IL-1 and IL-6. Lack
of healthy estrogen in women with adrenal exhaustion or those who have
had hysterectomies, or top-level athletes with suppressed menses, is associated
with abnormally high levels of IL-1 (which promotes bone loss) and low
levels of interferon gamma (which prevents bone loss).
The thyroid hormone thyroxin activates bone breakdown, so long-term
elevated levels of the hormone for a prolonged period either through hyperthyroidism
or too high a dose of medication for hypothyroidism also results
in bone loss. Sub-clinical low thyroid function, where not enough thyroid
hormone is available, also promotes bone loss.
Use of medications can also contribute to osteoporosis: corticosteroid drugs
decrease absorption of calcium, and antidepressants have been linked to
increased risk of hip fractures. Drugs such as diuretics, antacids, anticonvulsants,
warfarin and lithium can also contribute to bone weakening.
Other factors promoting osteoporosis include genetic predisposition
(Asians and Caucasians are at higher risk), hyperparathyroidism, hypothyroidism,
excessive alcohol consumption, leanness, never being pregnant, side
effects of prescription medication, immobility or lack of exercise and not
getting enough sunlight. Smoking increases inflammatory immune factors
promoting bone loss.
Calcium to Magnesium ratio: Research shows that the body requires twice as
much calcium as magnesium. Taking more magnesium than calcium can
actually suppress calcium levels and increase bone loss by decreasing the
production of the thyroid hormone calcitonin. Magnesium in excess acts as
a calcium blocker. There are times when we would want extra magnesium
for restless leg syndrome, constipation, painful periods or heart palpitations,
but we should then take the magnesium in divided doses at a different time
than the calcium supplement.
PRESCRIPTION FOR BONE HEALTH
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Multivitamins with minerals; (contains no iron)
FemmEssentials or MultiEssentials for women |
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As directed. For complete formula recommendations see Appendix A |
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Ensures adequate nutrient status |
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| | 6 drops per day or 2 capsules |
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| Important for the formation of collagen in bone. |
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6 capsules daily with food Reduces inflammation,
containing:
Calcium citrate 500 mg
taken in divided doses with
meals and/or at bedtime
Magnesium Citrate
250 mg daily
Iodine 0.5 mg
Zinc (Citrate) 15 mg
Silicon
(Horsetail: Equisetum
arvense): 8 mg
Copper (Gluconate) 2 mg
Vitamin D3 400 IU daily
Vitamin C (Calcium Ascorbate)
200 mg
Boswellia Extract 1:7
(60% Boswellic Acid) 40 mg
Turmeric 25 mg daily
(95% Curcumin)
Ipriflavone 100 mg
Broccoli Powder 25 mg daily
Quercetin 50 mg daily |
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Reduces inflammation, prevents bone loss, promotes bone and joint health; supports proper bone metabolism, enhances collagen (the glue that makes strong bones) |
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Enhances osteocalcin, important for bone mineralization and increased bone strength |
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| Omega-3 Fatty Acids, pharmaceutical grade fish oils |
| | 1000 mg three times daily |
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| Inhibits inflammatory IL-1, IL-6, and proinflammatory prostaglandins, known to promote calcium loss |
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HEALTH TIPS TO ENHANCE HEALING
- Look for bone supplements containing the majority of the nutrients
mentioned above. We are waiting far too long to take our calcium supplements.
Most women do not start taking calcium until age 50. Young women
need calcium, especially during the crucial bone-building years 12 to 25.
- See Menopause. If you have osteoarthritis as well as osteoporosis see
Arthritis.
- Rule out hydrocholoric acid deficiency. Low stomach acid impairs calcium
absorption.
- Reduce consumption of caffeine (it depletes calcium and magnesium),
simple or refined sugars (also depletes calcium and lowers bone density),
and alcohol (it can lower vitamin D metabolism).
- Include more fermented soy in the diet from tempeh, miso, fermented soy
powders and soy sauce.
- Eat plenty of green leafy vegetables; they contain vitamin K needed for
proper bone mineralization.
- Eliminate all soft drinks; they lower calcium levels and increase phosphate
levels.
- Reduce salt, it increases calcium loss.
- Maintain a balanced daily intake of protein—50 grams for women
(average body weight of 138 lbs), 63 grams for men (average body weight
of 174 lbs). Too much protein depletes calcium from the bones; too little
prevents collagen formation and associated enzymes. Reduce animal protein
by opting for vegetable-based protein such as legumes.
- Develop an adequate exercise program that includes weight-bearing activities
such as walking, hiking, stair climbing, dancing, weight training, jogging,
skiing or low-impact aerobics. However, while regular movement and
exercise is required to preserve bone mass and increase bone mineral density,
excessive exercising can also lead to osteoporosis if menses are suppressed
or the immune system is hyper-stimulated.
- Eat calcium-rich foods including canned salmon with the bones, broccoli,
sesame and sunflower seeds, dark leafy vegetables, organic cheese and yogurt.
Take your calcium supplements before bed with a glass of orange juice. The
blood’s calcium level is lower at night so the rate of calcium absorption is greater.
- “Good fat” diets enhance bone density. High saturated fat diets promote
bone loss.
- If your medication increases risk of osteoporosis, inquire if more natural
approaches can be taken, or substitute it for one that does not. (Prednisone,
Depo-Provera, steroids, blood thinners and diuretics are examples of drugs
that increase risk.)
- Quit smoking.
- Take advantage of sunny days when you can and get at least 15 to 20
minutes of sunshine.
- Avoid antacids—they lower the acid in your gut and inhibit the absorption
of calcium.
- Vitamin D is essential for the absorption of calcium into bone, and our
bodies are capable of producing this vitamin when we are exposed to sun
light for about 20 minutes per day. You can see how this is a problem during
the winter months. A Swiss study shows that supplementing vitamin D
also helps to reduce the risk of falls for the elderly. Magnesium is essential
to convert vitamin D to its active form and yet magnesium deficiency is
common in the elderly population as well as in those with osteoporosis.
Symptoms of magnesium deficiency include muscle cramps and twitching
eyelids.
- Ipriflavone has been researched in over 60 different clinical studies, 16 of
which are randomized, double-blind, placebo-controlled human studies.
This compound is found naturally occurring in foods and plants. The
richest source is alfalfa. It is also found in propolis from bees. Ipriflavone
stimulates the synthesis and secretion of calcitonin from the thyroid gland.
It also stimulates bone formation and increases bone density. It is more effective than prescription calcitonin at building bone and decreases fracture rates. Ipriflavone also inhibits inflammatory immune factors that
pull calcium from bones. No bone rebuilding program should be without
ipriflavone.
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