The National Osteoporosis Foundation notes that osteoporosis is a highly preventable disease for most people. Osteoporosis causes the bones to become porous, weak and more likely to break, reports Medline Plus. Osteoporosis can affect both sexes, but is more common in women over 50 with a petite frame, a family history of osteoporosis, chronic use of medications such as steroids, and those of white or Asian descent.
Diet
A varied diet that is nutrient dense helps build strong bones, whereas a nutrient-poor diet is associated with many chronic diseases. A 1999 "American Journal of Clinical Nutrition" article by Katherine Tucker concluded that the intake of cola is associated with lower bone mineral densities in women. Other carbonated soft drinks did not have these effects.
A November 1996 Cornell University study highlighted the Cornell researcher T. Colin Campbell for his findings regarding meat consumption and osteoporosis risk. They note that diets high in animal and nondairy animal proteins were linked to higher calcium levels found in the urine. This calcium was determined to be a direct result of bone breakdown.
Phytoestrogens
Estrogens appear to protect women from osteoporosis during the reproductive years. With the onset of menopause, however, there is a steady decline of estrogen produced by the ovaries and osteoporotic changes begin to become apparent.
Phytoestrogens are plant-based estrogens. Isoflavones are a subcategory of phytoestrogens. A 2004 bone health document by the National Institute of Arthritis and Musculoskeletal and Skin Diseases, or NIAMS, notes that isoflavones have been shown to have a protective effect on bone. Isoflavones exist naturally in soybeans and soy products, chickpeas and other legumes.
The NIAMS document notes that the supplement ipriflavone is a synthetic version of these phytoestrogens. Furthermore, there are herbal sources of phytoestrogens that include black cohosh, red clover and licorice. NIAMS notes that the mineral boron enhances calcium absorption and estrogen metabolism. The University of Maryland Medical Center Health Library, or UMM, confirms the estrogenic effect of these herbs and boron, and suggests caution in women with or at risk for breast cancer.
Nutrients
Calcium and Vitamin D are the two biggest nutrients emphasized for the treatment of osteoporosis. According to the UMM Health Library, calcium is the most abundant mineral in the body and 99 percent of it is found in the teeth and bones. It is necessary to keep these tissues healthy and strong.
UMM reports that calcium-rich foods and those foods fortified with calcium are the best sources, but for some people supplementary sources may also be needed.
Other nutrients facilitate the absorption of calcium. These include vitamin D and K as well as magnesium and phosphorus. NIAMS notes that women and men ages 50 and older should have a calcium intake of 1,200 mg per day with a vitamin D intake of no more than 2,000 mg per day. NIAMS article also says that vitamin C, zinc and manganese are helpful in strengthening the collagen structure of the bone.
Exercise
The University of Arizona exercise webpage notes that weight-bearing activities performed at least three days per week for 30 minutes per day help keep bones strong. Exercises like weightlifting, jogging, hiking, stair climbing, step aerobics, dancing and racquet sports require the muscles to pull against the bone, in turn stimulating bone growth.
References
- National Osteoporosis Foundation: "Prevention"
- The American Journal of Clinical Nutrition: "Colas, But Not Other Carbonated Beverages"; The Framingham Osteoporosis Study
- Cornell Chronicle: "Eating Less Meat May Help Reduce Osteoporosis Risk
- National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS): "Other Nutrients and Bone Health at a Glance"
- National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS): "Calcium and Vitamin D: Important at Every Age"
