What are Natural Therapies for the Prevention and Treatment of Osteoporosis?
There are many natural therapies that can help prevent osteoporosis. It is much harder to treat osteoporosis once it has been diagnosed. However, the use of natural treatments can often slow bone loss and sometimes can even improve bone density. Healthy lifestyle and the use of vitamin and mineral supplementation play an important role in the formation and maintenance of healthy bones.
1. Nutrition Green, leafy vegetables such as kale, broccoli, swiss chard
and spinach are key to promoting bone health. These dark greens are not only a rich source of calcium, but are also high in vitamin K, boron and other micro-nutrients essential to bone health. Soy has been found to promote bone health as well. Soy not only contains calcium, but is also a source of phytoestrogens. Phytoestrogens are components found in plants, which weakly mimic the effects of estrogen in the body. The phytoestrogens found in soy are isoflavones such as genistein and diadzein. When choosing soy products, look for organic, non-geneti- cally modified and less refined sources of soy. Tofu, tempeh and edamame are excellent choices. Excessive intake of animal protein has been linked to bone
loss in several studies. Conversely, vegetarians seem to lose bone more slowly than people who eat more animal protein. One of the reasons that a diet high in animal protein might promote bone loss is the fact that these foods often contain high amounts of phosphorus. Phosphorus can remove calcium from the bone to create homeostasis, or balance in the bloodstream. For this same reason, it is best to avoid soda and other drinks high in phosphorus. Fish is an exception to the connection between animal protein and bone loss. In fact, because fish is a good source of calcium and omega 3s, it is a healthy addition to one’s diet. Reducing salt, simple sugar, caffeine, and alcohol are also part of a diet to support bone health.
2. Exercise
Exercise, especially weight-bearing exercise, is critical to maintaining healthy bones. Weight-bearing exercise includes walking, running, weight-lifting, dancing and any activity that places weight on the joints.
3. Stop Smoking
In addition to a healthy diet and exercise, it is extremely im- portant to stop smoking. Smokers lose bone more rapidly than non-smokers, and have an increased rate of hip fracture.
4. Vitamin and Mineral Supplementation
While it is ideal to obtain most of your nutrients from food, certain supplements are helpful, especially beginning in the pre- menopausal years.
Calcium supplementation is the first one that women usu-
ally think of. The right type, amount and balance in a calcium supplement are just as important. Some forms of calcium such as calcium citrate, malate, aspartate and apatite are more absorbable by the body, making them especially good choices. Taken in conjunction with a healthy diet, 500-750 milligrams a day of these absorbable calcium supplements should be ad- equate. Vitamin D enhances the absorption of calcium in the in- testines. In addition, most Northerners are deficient in vitamin D due to lack of consistent sun exposure. Cholecalciferol, or Vitamin D3, is the preferred supplement. While the amount to supplement is ideally based on a blood test for serum vitamin D, a good dose to start with is 1,000 IU a day.
Magnesium should be included with calcium and vitamin D supplementation. Magnesium is necessary for proper calcifi- cation of the bone, calcium metabolism, and supports healthy bone structure. Calcium and magnesium are usually dosed in a 2:1 ratio; therefore a calcium supplement with 500 mg would have 250 mg of magnesium. In some people, magnesium may cause loose stools, in which case they could lower the dose of magnesium.
Co-factors such as boron (2- 3 mg a day), and vitamin K2 (50-100 mcg a day) contribute to bone health. Combinations of all of these supplements are commercially available as well. Maintaining bone health is an integral part of any healthy lifestyle. Because there are no symptoms associated with osteo- penia and osteoporosis, raising our awareness about ways to prevent bone loss is especially important. Healthy bones help us to sustain our active lifestyles years beyond what has been pos- sible in the past.
Dr. Devra Krassner is a licensed naturopathic doctor who has been in practice for more than 25 years. She currently practices inPortland, Maine as part of the Integrative Health Center of Maine. She specializes in health care for women and children, using a variety of natural therapies including homeopathy and botanical medicine. She has lectured extensively on many top- ics in the field of naturopathic medicine. Dr. Krassner can be reached at 207-883-5517 or by email at drkrassner@maineinte-
grative.com. See ad on inside front cover.
www.EssentialLivingMaine.com
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