• In terms of minerals and diet, how can one allay fears
about osteoporosis and its apparent inevitability?
•
Summary
Fear of osteoporosis has prompted many women to take calcium
supplements without realizing the damage they are doing, for
the problem is not that they are short of calcium but it is
the fact that they cannot metabolize calcium.
If calcium supplements are taken they can slow down the metabolism
and decrease the oxidation rate within the cells. When this
happens the cell quite literally gets closed off and communication
between cells is compromised, eventually leading to a disease
state.
•
Cell health and osteoporosis
The optimum condition for a cell is to ensure the polarity
is correct and there is intracellular potassium and magnesium
and there is extracellular sodium and calcium. The unhealthy
cell is not permeable. This means that the nutrients are less
able to get into the cell and toxic waste tends to build up
inside. In this case the polarity of the cell becomes distorted
with sodium and calcium going inside the cell and magnesium
and potassium being lost.
The foods that lead to the contraction and the blocking of
the cell are high in sodium and calcium and refined sugars.
All processed and refined carbohydrates will be high in sugar,
so these need to be avoided and whole unprocessed foods substituted.
The combination of salt and calcium rich foods tend to lower
the oxidation within the cells and cause its contraction.
This is because they are dehydrating to the body and tend
to use up whatever water is in the system. Water is essential
to the opening of the cell and by depleting water we are affecting
the permeability of the cells. With any treatment for osteoporosis,
an absolute minimum of 2 litres of pure water should be drunk
a day, and this should be preferably low in sodium, as some
mineral waters and soft waters can contain higher levels of
sodium than others. Any nutritional changes will have little
to no effect if the electrolyte balance of the body is not
corrected prior to any treatment commencing, as it needs to
be ensured that minerals are being deposited in the correct
place. Intake of dehydrating fluids should be eliminated or
severely restricted.
•
Dairy products and osteoporosis
Dairy foods are blocking to the cell, milk, yogurt and cheese,
yet these are the main calcium food sources recommended to
the general public in the UK by the government and the dairy
producers.
Countries which tend to eat the most dairy products appear
to have the highest levels of osteoporosis and breast cancer,
which demonstrates that osteoporosis is not a simple case
of calcium deficiency.
It is not necessary to obtain any of the minerals needed
for bone health from supplements or dairy products. Adequate
amounts of calcium and all other relevant minerals and vitamins
can be obtained from organic vegetables, fruits, nuts, seeds
and grains.
Bone is made up primarily of calcium and phosphorus, with
smaller amounts of magnesium, boron and strontium. Too much
or too little phosphorus contributes to osteoporosis. Phosphorus
is present in all plant and animal cells, so an organic whole
food diet would supply more than enough. There are moderate
to small amounts of calcium in most foods so a wide variety
is best.
•
Magnesium and osteoporosis
Magnesium intake also has to be considered as being part
of the bone mineral make-up, where the amount should be adjusted
to create an ideal Ca/Mg ratio. Calcium cannot be properly
absorbed without magnesium. It is also important for potassium
uptake.3 Minerals that interact with magnesium are boron,
calcium, iron, manganese, phosphorus, potassium, and strontium.
It should be noted that vitamin B6 and zinc are essential
for activation of magnesium. Good sources of vitamin B6 are
whole grains. Good sources of magnesium are nuts, legumes,
wholegrains and dark green vegetables. Zinc is found in a
wide variety of foods. Oysters contain more zinc per serving
than any other food, but red meat and poultry also provide
zinc. Other good food sources include beans, nuts, certain
seafood and whole grains.
When calcium is not being metabolized properly it is dumped
inside the cell. This in turn blocks the energy mechanism
in the cell itself. Magnesium balanced with natural calcium
from food is one of the minerals needed to put calcium into
the bone and the blood where it is needed.
•
Potassium and osteoporosis
To ensure the cell's sodium / potassium cycle works correctly
and maintains a healthy electrolyte balance, potassium rich
foods are needed, as they are opening to the cell and will
help keep the sodium outside. Good sources of potassium are
potatoes, avocados, most fish and bananas, however most fruit
and vegetables with a high water content would contain some
potassium so a well balanced diet would ensure an adequate
intake.
•
Sodium and osteoporosis
High Sodium retention as a result of diet or kidney problems
has the potential to reduce bone density by negatively affecting
an individual's calcium / magnesium ratio, high sodium will
have a negative effect on potassium levels too. Adequate amounts
of sodium necessary for health should be easily obtainable
from a healthy diet, without the need for supplementary salt
in food.
•
The soil and osteoporosis
It should be noted that modern commercial farming methods
have helped deplete the amount of magnesium in the soil, so
if organic produce was not eaten, the availability of magnesium
would be severely lowered, along with many other important
and essential nutrients. Unfortunately, higher levels of pottasium,
phosphates and nitrates are likely to be found in intensively
farmed depleted soils which will have negative affects on
the absorption of essential minerals needed for bone health,
and also whether a soil is acidic or alkaline will also affect
what minerals are taken up by the plant. This is why it is
so important for organic fruit and vegetables to be eaten
if osteoporosis and a host of other modern health problems
are to be avoided.
•
Intestinal health and osteoporosis
Another area that must be improved when looking at avoiding
the development of osteoporosis is the health of the intestine.
If intestinal health is poor, the absorption of available
minerals will be very low. If a diet high in mucus producing
foods such as wheat, animal products and dairy has been followed,
then it is most likely that correct absorption will be severely
compromised due to the layer of morbid material lining the
membranes of the intestine. This has to be addressed initially
in order to improve digestion and thus start to lower deficiencies.
•
Fibre and osteoporosis
As mentioned before, a minimum of 2 litres of water a day
is critical to help ensure the minerals are being deposited
in the right areas, and the other important factor here is
an adequate amount of fibre. The objective is to ensure the
transit time in the bowel is normalised to enhance absorption,
and also to ensure that the walls of the intestine are scrubbed
clean by the fibre so that absorption can take place. Psyllium
husk is one of the best fibres available to address this,
due to its ability to increase its weight substantially by
absorbing water as it moves through the system, plus it is
a gentle fibre that will not cause any irritation to an already
damaged intestinal lining. Other good fibre sources are fruit,
vegetables, seeds and grains-millet is the best grain, and
organic brown rice is a good fibre source that holds a lot
of fluid. Regular soluble fibre will ensure that colon health
is supported by feeding the friendly bacteria needed to break
down food.
•
Essential fatty acids and osteoporosis
Essential fatty acids also play a role in the prevention
of osteoporosis. Omega-3 fatty acids such as EPA help increase
levels of calcium in the body, deposit calcium in the bones,
and improve bone strength. A deficiency in certain essential
fatty acids, particularly EPA and GLA, is likely to cause
bone loss. EFAs have been shown to increase calcium absorption
from the gut. They do so in part by enhancing the effects
of vitamin D. EFAs also reduce urinary calcium excretion,
increase calcium deposition in bone, improve bone strength,
and enhance the synthesis of bone collagen. The best source
of EFA's are flaxseeds and flaxseed oil. Other sources are
oily fish such as mackerel and wild salmon. For general food
preparation, organic extra virgin olive oil should be used
as it is monounsaturated and the only omega 6 oil that is
stable when heated
• Weight-Bearing Exercise and Osteoporosis
Weight-bearing exercise will increase bone mass and density
even in people over 80 years old, negating the widespread
belief that after age 25, the bone remodelling process moves
into a slight negative balance, resulting in gradual loss
of structural continuity and strength.
•
Other considerations
A high protein diet leads to mineral loss through the urine,
and this is a factor in the development of osteoporosis. It
is one of the reasons why Inuit Eskimos have a high rate of
osteoporosis on their high fat, high protein diet.
Caffeine and alcohol negatively affect bone health, so intake
of these should be eliminated or severely reduced.
•
Conclusion
The potential for developing osteoporosis or worsening an
existing condition can be reduced significantly by adequate
hydration and nutritional improvements ensuring a whole food
organic diet that is high in fibre, complex carbohydrates
and essential fatty acids. Protein intake should be kept to
about 15% of overall diet, with unsaturated fats making up
25 - 30% and complex carbohydrates accounting for the remaining
50 -55%
|
