Osteoporosis, which is marked by “porous,” fragile bones, affects one in five older men and one in three women. Of course, you need to do everything you can to protect against fracture, but you should also be aware that over diagnosis has led to overtreatment of marginally low bone mineral density (BMD). And as the Baby Boomers get older, it’s going to get worse.
Recommendations from the US Preventive Services Task Force (USPSTF) encourage screening for all postmenopausal women, not just those over age 65, who are at risk of osteoporosis. So, if a woman in her 50s is slender or white or has smoked or abused alcohol or has a parent who has had a fracture, she should be tested. And if her BMD is below the “magic number,” she’ll likely be prescribed a dangerous, expensive drug to take for the rest of her life.
Fosamax, Boniva, and related drugs inhibit bone resorption, or breakdown, so they do increase BMD, but benefits aren’t as significant as the drug companies would have you think. To prevent and treat osteoporosis, you also need to stimulate new bone formation. Fortunately, a number of natural therapies do both.
The Drug-Free Approach
One, of course, is exercise. Weight-bearing activities that involve walking, jogging, or lifting weights (including your own body weight) exert gravitational and muscular forces on the bone that trigger bone remodeling and reduce risk of fracture. Back-strengthening exercises that improve posture stave off vertebral fractures and kyphosis (dowager’s hump). And tai chi, yoga, and other activities that enhance strength and balance help prevent falls.
Another is diet. The fact that a calcium-rich diet is associated with stronger bones isn’t news. But did you know that plant foods are protective as well? Scores of independent studies have found inverse relationships between vegetable and fruit intake and risk of osteoporosis. Along with calcium, vegetables, fruits, beans, and whole grains contain a variety of antioxidants, minerals, B-complex vitamins, vitamin K, isoflavones and other phytonutrients, and nitrates—all of which facilitate bone remodeling. Among the most protective foods are isoflavone-dense soy and vitamin K–rich, nitric oxide–boosting leafy greens. Dietary factors that contribute to bone breakdown include excessive intake of carbonated soft drinks, sodium, caffeine, alcohol, and high-fat animal protein.
Intensive Support for Your Skeleton
You can’t build strong bones without calcium, and you can’t absorb calcium without adequate vitamin D. In addition to getting reasonable amounts of dietary calcium and sun exposure, take these nutrients in supplement form. Since vitamin K, magnesium, boron, and soy isoflavones are also protective, if you are at heightened risk, I suggest taking them as well.
Another effective therapy we use at Whitaker Wellness is bioidentical hormone replacement therapy. Osteoporosis onset coincides with age-related declines in testosterone, estrogen, and DHEA. All of these hormones retard bone loss, protect against fracture, and provide multiple health benefits—just make sure they’re bioidentical.
There is never just one solution for achieving optimal health. Combining a healthy diet, which includes plenty of fresh fruit and vegetables, and regular daily exercise will lead not only to strong bones, but to optimal health, and you will reap the benefits these lifestyle choices can make in your life.
