Osteoporosis: Is not a calcium deficiency disease

You may be surprised to learn that this is not a Calcium deficiency disease, actually it is a disease of excessive calcium loss. In other words, you can take all the calcium supplements you want, but if your diet and lifestyle choices are unhealthy, or you're taking drugs that cause you to lose calcium; you will still lose more calcium from your bones than you can take in through diet, which tends you to osteoporosis.
According to BSS report, three percent population in Bangladesh have been suffering from Osteoporosis disease. Another study of International Osteoporosis Foundation (IOF) stated that there are at least 3 lac 80 thousand people have been suffering from Osteoporosis-a bone disease in the country.
Osteoporosis means “porous bone.” Viewed under a microscope, healthy bone looks like a honeycomb. When osteoporosis occurs, the holes and spaces in the honeycomb are much larger than in healthy bone. Osteoporotic bones have lost density or mass and contain abnormal tissue structure. As bones become less dense, they weaken and are more likely to break; in serious cases, from sneezing or minor bumps.
You have no doubt heard that calcium and vitamin D are good for your bones. Off course they are, but they are not the only important nutrients. The very basic is a well-balanced diet, meet up with all required nutrients, and is the secret to healthy bones.  Actually diet is a gigantic start if you’re looking to prevent osteoporosis. I am trying my best to let you know something interesting about osteoporosis apart from Calcium and vitamin D.

The Collagen Vitamins and Minerals
The organic matter in our bones consists mainly of collagen, the "glue" that holds together skin, ligaments, tendons and bones. Zinc, copper, beta carotene and vitamin C are all important to the formation and maintenance of collagen in the body.
Vitamin C is especially important, as it is the primary ingredient in the collagen matrix. It is an essential cofactor for collagen formation and synthesis of hydroxyproline and hydroxylysine. Rich dietary sources of vitamin C include citrus fruit and juices, peppers, broccoli, tomato and green leafy vegetables. The dietary reference intakes (DRIs) for vitamin C are 75 mg/d for adult women and 90 mg/d for adult men. Epidemiologic studies show a positive association between vitamin C and bone mass; low intakes of vitamin C are associated with a faster rate of BMD loss.

Bone Health Problems Linked to Sugar
Studies have shown that consuming excessive quantities of sugar caused a large urinary calcium excretion, both in healthy study subjects and in those who were prone to kidney stones. This is not surprising, since sugar is a highly acidifying food.
Dr. Yudkin, a British physician and sugar researcher, found that eating too much sugar increases cortisol levels and excess cortisol levels have a negative impact on bone health.
To have strong and healthy bones, your best bet is to keep your processed sugar consumption to a minimum.
Sugar and most other sugar substitutes are acidifying. Stevia, the plant-derived sweetener, is one exception. Stevia is great-tasting sugar substitute and recommend worldwide.

Stomach Acid
As we age, we tend to produce less stomach acid. To be absorbed, calcium requires vitamin D and stomach acid. For this reason, it's better to avoid antacids and the other H2 blockers which suppress the secretion of stomach acid.

Role of micro-nutrients
Our bones are dynamic organs that thrive in a mineral-rich environment. Here are some essential and specific ways to protect your bones:
Magnesium
Your body needs a certain amount of magnesium in order to get the calcium into your bones -- without magnesium, calcium can't build strong bones. In fact, magnesium deficiency may be more common in women with osteoporosis than calcium deficiency.
Phosphorus
Phosphorus deficiency may be a marker of general nutritional inadequacy, similar to protein deficiency seen in the elderly, and in that regard could lead to an increased risk of fracture. A diet adequate in calcium, with moderate protein and sufficient phosphorus was related to higher bone density.
Foods that are high in phosphorus are milk, milk products, poultry, fish, meat, eggs, grains and legumes.
Phosphate (salt containing phosphorus) consumption directly interferes with calcium absorption. Eliminate cola and root beer drinks, which have a high phosphate content.
Sodium
Sodium intake is a stronger determinant of urinary calcium excretion than calcium intake and a high sodium intake is considered deleterious to bone health. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day.
Potassium
Low potassium diets increase urinary calcium losses and high potassium diets reduce it. Potassium is found in several vegetables, fruits, legumes, and milk.
Boron
Boron (a trace element found in fruits, nuts, vegetables and eggs) has been discovered only in recent years to be essential to bone health. The body requires boron for proper metabolism and utilization of various bone-building factors; including calcium, magnesium, vitamin D, estrogen and perhaps testosterone.
Vitamin K
We all know that Vitamin K is a fat-soluble vitamin that functions as a cofactor in enzymes involved in the synthesis of blood coagulation factors. But it is required for bone metabolism and to reduce urinary calcium excretion. Vitamin K is present in dark green leafy vegetables, fruits, and vegetable oils with small amounts in dairy products and grains.
Vitamin B12
In recent studies, poor vitamin B12 status was associated with low BMD in men and women, and osteoporosis in elderly women.
Have a look on anti-nutrient
Our body doesn’t absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldn’t be counted as sources of calcium. Like beans, wheat bran contains high levels of phytates which can prevent our body from absorbing calcium.
If you take calcium supplements, you may want to take them two or more hours before or after eating foods rich in oxalate or phytate.
6.    Quit smoking and cut back on alcohol
 Since smokers, along with women who consume two or more alcoholic drinks daily, are at the highest risk for osteoporosis.

Limit caffeine
Caffeine increases the rate at which calcium is lost in the urine. Daily intake should be limited to no more than the equivalent of the amount of caffeine found in one to two cups of coffee.Your bones are best designed to support you for life. With a little help from you, they can do just that!
( *BMD=Bone Mineral Density)

 

Osteoporosis: Is not a calcium deficiency disease

You may be surprised to learn that this is not a Calcium deficiency disease, actually it is a disease of excessive calcium loss. In other words, you can take all the calcium supplements you want, but if your diet and lifestyle choices are unhealthy, or youre taking drugs that cause you to lose calcium; you will still lose more calcium from your bones than you can take in through diet, which tends you to osteoporosis. According to BSS report, three percent population in Bangladesh have been suffering from Osteoporosis disease. Another study of International Osteoporosis Foundation (IOF) stated that there are at least 3 lac 80 thousand people have been suffering from Osteoporosis-a bone disease in the country. Osteoporosis means porous bone. Viewed under a microscope, healthy bone looks like a honeycomb. When osteoporosis occurs, the holes and spaces in the honeycomb are much larger than in healthy bone. Osteoporotic bones have lost density or mass and contain abnormal tissue structure. As bones become less dense, they weaken and are more likely to break; in serious cases, from sneezing or minor bumps. You have no doubt heard that calcium and vitamin D are good for your bones. Off course they are, but they are not the only important nutrients. The very basic is a well-balanced diet, meet up with all required nutrients, and is the secret to healthy bones. Actually diet is a gigantic start if youre looking to prevent osteoporosis. I am trying my best to let you know something interesting about osteoporosis apart from Calcium and vitamin D. The Collagen Vitamins and Minerals The organic matter in our bones consists mainly of collagen, the glue that holds together skin, ligaments, tendons and bones. Zinc, copper, beta carotene and vitamin C are all important to the formation and maintenance of collagen in the body. Vitamin C is especially important, as it is the primary ingredient in the collagen matrix. It is an essential cofactor for collagen formation and synthesis of hydroxyproline and hydroxylysine. Rich dietary sources of vitamin C include citrus fruit and juices, peppers, broccoli, tomato and green leafy vegetables. The dietary reference intakes (DRIs) for vitamin C are 75 mg/d for adult women and 90 mg/d for adult men. Epidemiologic studies show a positive association between vitamin C and bone mass; low intakes of vitamin C are associated with a faster rate of BMD loss. Bone Health Problems Linked to Sugar Studies have shown that consuming excessive quantities of sugar caused a large urinary calcium excretion, both in healthy study subjects and in those who were prone to kidney stones. This is not surprising, since sugar is a highly acidifying food. Dr. Yudkin, a British physician and sugar researcher, found that eating too much sugar increases cortisol levels and excess cortisol levels have a negative impact on bone health. To have strong and healthy bones, your best bet is to keep your processed sugar consumption to a minimum. Sugar and most other sugar substitutes are acidifying. Stevia, the plant-derived sweetener, is one exception. Stevia is great-tasting sugar substitute and recommend worldwide. Stomach Acid As we age, we tend to produce less stomach acid. To be absorbed, calcium requires vitamin D and stomach acid. For this reason, its better to avoid antacids and the other H2 blockers which suppress the secretion of stomach acid. Role of micro-nutrients Our bones are dynamic organs that thrive in a mineral-rich environment. Here are some essential and specific ways to protect your bones: Magnesium Your body needs a certain amount of magnesium in order to get the calcium into your bones -- without magnesium, calcium cant build strong bones. In fact, magnesium deficiency may be more common in women with osteoporosis than calcium deficiency. Phosphorus Phosphorus deficiency may be a marker of general nutritional inadequacy, similar to protein deficiency seen in the elderly, and in that regard could lead to an increased risk of fracture. A diet adequate in calcium, with moderate protein and sufficient phosphorus was related to higher bone density. Foods that are high in phosphorus are milk, milk products, poultry, fish, meat, eggs, grains and legumes. Phosphate (salt containing phosphorus) consumption directly interferes with calcium absorption. Eliminate cola and root beer drinks, which have a high phosphate content. Sodium Sodium intake is a stronger determinant of urinary calcium excretion than calcium intake and a high sodium intake is considered deleterious to bone health. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. Potassium Low potassium diets increase urinary calcium losses and high potassium diets reduce it. Potassium is found in several vegetables, fruits, legumes, and milk. Boron Boron (a trace element found in fruits, nuts, vegetables and eggs) has been discovered only in recent years to be essential to bone health. The body requires boron for proper metabolism and utilization of various bone-building factors; including calcium, magnesium, vitamin D, estrogen and perhaps testosterone. Vitamin K We all know that Vitamin K is a fat-soluble vitamin that functions as a cofactor in enzymes involved in the synthesis of blood coagulation factors. But it is required for bone metabolism and to reduce urinary calcium excretion. Vitamin K is present in dark green leafy vegetables, fruits, and vegetable oils with small amounts in dairy products and grains. Vitamin B12 In recent studies, poor vitamin B12 status was associated with low BMD in men and women, and osteoporosis in elderly women. Have a look on anti-nutrient Our body doesnt absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldnt be counted as sources of calcium. Like beans, wheat bran contains high levels of phytates which can prevent our body from absorbing calcium. If you take calcium supplements, you may want to take them two or more hours before or after eating foods rich in oxalate or phytate. 6. Quit smoking and cut back on alcohol Since smokers, along with women who consume two or more alcoholic drinks daily, are at the highest risk for osteoporosis. Limit caffeine Caffeine increases the rate at which calcium is lost in the urine. Daily intake should be limited to no more than the equivalent of the amount of caffeine found in one to two cups of coffee.Your bones are best designed to support you for life. With a little help from you, they can do just that! ( *BMD=Bone Mineral Density)