Saturday, 19. September 2009 21:30
Osteoporosis is the loss of bony tissue resulting in deformed and brittle bones. In osteoporosis the bones literally waste away as their mineral density is gradually lost, making them increasingly weak and fragile. This is a common cause of fractures in the elderly. Thinning of the bones leads to increased risk of fractures, particularly of the lumbar vertebrae, wrist, hip, shoulder and the femur, or thigh bone. It is possible to prevent and to treat osteoporosis. However, you must take action. It is complete folly to depend on a wonder drug from orthodoxy. No magic medical cures exist and most medical management of this disease is very poor indeed, resulting in untold suffering and misery. In simple terms it is vital to avoid the causative factors in diet and lifestyle, ensure proper and balanced nutrients in your diet and obtain appropriate exercise.
One of the common mistakes made, when taking action against osteoporosis, is to increase the calcium by eating more dairy products. This is somewhat controversial however, there is increasing evidence that the removal of dairy products from the diet is important for maintaining health – including the health of your bones. Many people have been lead to believe that dairy products are our only reliable source of calcium. It is true that calcium in our bloodstream is essential for our health and it plays a critical role in blood clotting, muscle contraction, heartbeat maintenance and proper nerve function. About 99 percent of calcium (roughly three pounds) is stored in our bones and teeth, which rely upon the mineral for their strength. When needed, calcium is released from our bones into the blood.
Calcium is calcium, however, whether it’s from broccoli or cottage cheese. “There’s no best source of calcium,” explains Robert Heaney, a professor with the Osteoporosis Research Center at Creighton University School of Medicine. “The sheer quantity of calcium in dairy products certainly makes them attractive sources, but they have no monopoly on calcium. There’s no reason in the world why you couldn’t get an adequate intake from a vegetable source.” I agree with Dr Heaney that dairy is not essential but we would go further. Dairy has other adverse effects, some of which make it a very poor source of food for humans.
There is no clear evidence that high calcium intakes alone – even the Recommended Dietary Allowance (RDA) of 800 mgs – can ensure bone health. Indeed throughout the world the people who consume the most calcium actually have the poorest bone health and the idea that dosing yourself with calcium will automatically keep your bones in good shape is just plain wrong.
The nations with the greatest calcium intake (because of high dairy consumption) have the highest rates of osteoporosis and hip fracture and there are relatively few fractures among populations where calcium levels (and dairy consumption) are not so high. Healthy bones require more than simply ingesting copious amounts of calcium-rich foods. Certainly, calcium intake is important, particularly during childhood, early adulthood and up to the age of 30 – 35 when our bones achieve their peak mass and stop growing. But retaining the calcium we’ve stored in our bones appears to be even more vital. This is particularly the case in our late 40s or so, when our bones begin to break down faster than they can be rebuilt. Indeed, research indicates that preventing calcium loss is actually three to four times more important in determining calcium balance (that is, whether we gain, maintain or lose calcium from our bones) than is calcium intake. And one of the greatest instigators of calcium loss is a high-protein diet. Pediatrician Charles Attwood, MD, suggests that “milk, with its excessive protein, may be part of the calcium problem instead of a solution.” Protein, and especially protein from animal sources, makes our blood acidic, a condition the body attempts to remedy by drawing calcium, an alkaline mineral, from the bones. Eventually, this calcium is lost, flushed from the body in the urine.
Researchers who reviewed 16 studies examining the protein-calcium relationship found that when protein intake is above 75 grams per day, more calcium is lost in the urine than is retained in the body. Researchers speculate that this level of protein intake alone could account for the bone loss commonly seen in postmenopausal women!
The question of how much calcium is needed by the body remains – especially since the RDA for calcium is established higher than it otherwise would be in order to compensate for calcium losses due to high consumptions of protein. People worldwide develop and maintain strong bones on levels of calcium considerably below the 800 mg RDA. The World Health Organization recommends 400 – 500 mgs daily. However, because vegetarians generally have lower protein intakes and absorb and retain calcium better, they may have lower calcium needs.
For most people, the RDA can quite easily be fulfilled by eating a varied diet with at least several servings of calcium-rich (non-dairy) foods each day. Children, teens and young women should be especially careful to include these foods since their calcium needs are relatively high compared to others. Some people may choose to take bone protecting supplements as added insurance. Of course one advantage of meeting calcium needs with plant foods is that many are also excellent sources of antioxidants, fiber, folic acid, complex carbohydrates, iron and other important vitamins and minerals you won’t find in milk products.
Although osteoporosis is both preventable and treatable a simple increase in calcium in the form of dairy products is not the answer. The consumption of calcium rich dairy products is a part of the problem and not a part of the cure.
By: Dr Jenny Tylee