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Osteoperosis
One of the Most Important Deposits You Can Make

Osteoporosis-related fractures are almost twice as common as heart attacks and nearly five times as frequent as either stroke or cancer in Caucasian women in the U.S. And contrary to popular belief, osteoporosis is not strictly an older woman's disease. It afflicts millions of men, and it's becoming more common in younger people. In only two generations, the rate of hip fractures in the U.S. has quadrupled, and it is currently one of the highest rates in the world. Americans are also near the top of the chart for dairy consumption. Would someone out there please tell me why we keep telling our children that dairy foods strengthen their bones? Normal Bone Is Constantly Being Remodeled We tend to think of our bones as solid and inert. Not so. Bone is living, vibrant tissue, interspersed with crystalline mineral deposits that give it strength and hardness, and it is constantly remodeling. Specialized cells called osteoclasts break down old and weak areas of bone, and osteoblasts replace it with new, strong bone. Some loss of bone density is a normal, tolerable part of aging, but problems arise when other factors speed mineral loss from the bones or impede natural bone repair and rebuilding. These include nutritional deficiencies, inadequate exercise, hormonal and dietary factors, drugs (steroids, antacids, anticonvulsants and thyroid drugs), and diseases of the thyroid, kidney, liver or pancreas. Although some of these factors are beyond your control, there are measures you can take to strengthen your bones and avoid becoming another osteoporosis statistic. Exercise Your Way to Stronger Bones Stress or strain on bones stimulates the formation of new bone. Regardless of age, people who engage in regular weight-bearing exercise have higher bone density. And the converse is also true. Long periods of bed rest (or weightlessness, as in the case of astronauts) makes bones as brittle as icicles. It's never too late to start exercising. Studies show that an exercise program can increase bone mass by five to ten percent--and even more in those with low bone mass to begin with. Although weight-bearing exercise such as brisk walking and jogging is ideal for maintaining bone mass, more strenuous exercise may be needed to actually increase bone density. If you're battling osteoporosis, I recommend at least two sessions of weight training a week. You don't have to become Arnold Schwarzenegger, just have an exercise instructor at your local gym show you how to start with small weights you can use at home. Build Your Bones With Proper Diet... Your bones are a mineral bank for your entire body--storing 99% of the body's total calcium, 85% of its phosphorus and 60% of its magnesium. When mineral levels in the blood are low, osteoclasts break down bone to free up these minerals and deposit them in the blood. Excess protein intake--not only from milk (see story on page 1) but all animal protein sources--increases the need for calcium to neutralize acidic protein breakdown products, destroying bone in the process. A lifetime of a high-protein diet literally eats away at your bones. Lower protein vegetarian diets are associated with significantly higher bone mineral density. So the first and most important dietary step is to eat less protein. This generally means cutting down on milk and meat and eating more fruits, vegetables and whole grains. Some plant foods, especially leafy green vegetables, beans, broccoli, sesame seeds, oats and tofu, are rich sources of calcium. Although dairy products contain calcium, little of it is deposited in the bones--instead the calcium is used to neutralize the acidity brought on by the milk protein. High intake of salt, sodas and caffeine also promotes bone loss. ...With Nutritional Supplements... Osteoporosis is associated with deficiencies in a number of vital vitamins and minerals, and the most reliable way to ensure an adequate supply is with supplementation. Here's an overview of the most important nutrients for fighting osteoporosis. Calcium (1,000 to 1,500 mg), along with other minerals, gives bone its strength. Some of the best-absorbed types of supplemental calcium are calcium citrate, ascorbate, gluconate, and malate. For proper absorption and metabolism, calcium should be balanced with magnesium (500 to 750 mg) in a 2:1 ratio. Zinc (30 mg) and copper (3 mg) are essential for the formation of osteoblasts and osteoclasts. Boron (3 mg) is required for the metabolism oL cal ium--aAQ m g esi¥ffi ?nd also Iaises estrogen levels in postmenopausal women, which is beneficial for bone remodeling. Manganese nO mg), silica (20 mg) and strontium (500 mcg) all playa crucial role in bone mineralization. Vitamin C (2,500 mg) is necessary for collagen synthesis, a factor in healthy bones. Because homocysteine contributes to osteoporosis, folic acid (400 mcg) and vitamin B6 (50 mg) are important. Vitamin D (400 IU) is required for the absorption of calcium and magnesium, and vitamin K (300 mcg) helps attract calcium to bone tissue. ...And a SuQ2lement That Prevents Bone Mineral Loss An exciting new supplement, a synthetic version of a plant compound called ipriflavone, has a potentially enormous role in preventing and treating osteoporosis. Ipriflavone inhibits bone breakdown by osteoclasts, and at the same time facilitates the activity of bone-building osteoblasts. Over 150 studies have examined the effects of ipriflavone on bone loss, most with positive results. Many studies have shown it to be as effective as estrogen at preventing bone loss. In one representative study, 79 postmenopausal women with e tablished osteoporosis were divided into three groups and administered either 600 mg ipriflavone daily, 1 mg estriol (a type of estrogen) plus 600 mg ipriflavone daily, or nothing. The results after one year: ipriflavone alone was as effective as ipriflavone plus estrogen. Ipriflavone also helps maintain bone mass during early menopause, when bone loss is particularly accelerated, and in some studies of elderly women with osteoporosis, it not only maintained but actually improved bone mineral density. It is well tolerated and has no estrogenic activity, making it an excellent choice for women who choose not to undergo hormone replacement therapy. The dose used in most of the studies is 600 mg per day in three divided doses, usually in conjunction with calcium. RECOMMENDATIONS FOR PREVENTING AND TREATING OSTEOPOROSIS Remember, there is no one magic bullet for preventing and treating osteoporosis. Follow the Whitaker Program and add these bone-building measures. Weight-bearing exercise, at least 30 minutes four times a week, is strongly recommended. And try to add two weekly weight-training sessions to this regimen. Eat a low-protein diet with lots of calcium-rich vegetables (leafy green vegetables, beans, broccoli, sesame seeds, oats and tofu). Avoid excess dairy, animal products, sodium, sodas and caffeine. Supplement with a well-balanced multivitamin such as Forward. Add extra nutrients that target bone health. Combination products are available in health food stores or you can order Osteo-Essentials from HDI (800/722-8008, ext. 3704E). Because it contains vitamin K, don't take it if you're taking a blood thinner like warfarin (Cournadin). Take 200 mg ipriflavone three times a day. Look for it in your health food store or order Thorne Research's Ipriflavone (208/263-1337 or 800/437-6863) or Metabolic Response Modifiers's Osteo-Max (800/948-6296). Consider hormone replacement therapy with DHEA, estrogen, natural progesterone, testosterone or human growth hormone. For more on these hormones, refer to the May 1997, June 1997, and February 1998 issues or read my special report, Natural Hormone Replacement, available from Phillips Products and Services, 800/705-5559, extension N12014.

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