OSTEOPOROSIS

Osteopenia & Osteoporosis
Risk Factors - Nutritional Recommendations

Osteoporosis Risk Factors

Uncontrollable osteoporosis risk factors:

• Age, above 50 years old 

• Female

• Menopause

• Family history

Controllable osteoporosis risk factors:

• Eating acid-forming foods (excessive meat, coffee, sugar, sodas)

• Nutrient deficiencies (Ca, Mg, K, D3)

• Low stomach acid and antacid usage

• Lactose intolerance

• Poor gut bacteria

• Low estrogen

• Low androgens (DHEA and testosterone)

• Birth control pills

• Vitamin D deficiency

• Sedentary lifestyle

• Smoking

• Medication

• Heavy metals found in the body (cadmium and lead)

8 Causes of Osteoporosis

There is a process of growth called ‘remodeling’ that goes on within healthy bones. Each bone uses osteoclast cells to break down old and weak bone. And osteoblast cells are used to build new, strong, and healthy bone. When this process is altered, it signals an imbalance is happening in our body. We are now learning age and a low calcium diet are not the only reasons to blame, but instead an imbalance of the remodeling process.

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1. Low estrogen

On a cellular level estrogen is needed in inhibiting osteoclast (bone break down). When you have an estrogen deficiency, this speeds up bone resorption causing low bone density – resulting in increased fractures.

Estrogen deficiencies are not only found in postmenopausal women but also include:

• Young women with absent menstruation (thin athletes, anorexia)

• Women with both ovaries removed

3. Low progesterone 

Studies here and here show that progesterone, together with E2 estrogen (called estradiol), prevent the degradation of bones. As women age, our estrogen and progesterone drop – this explains why women (even those who eat a complete, healthy diet), are still prone to bone loss, osteopenia and osteoporosis. Correcting estrogen and progesterone levels might show great results.

3. Other hormones

Our hormones are like an orchestra. If we have any deficiencies within our body, then it causes everything to play out of tune. This is true with our growth hormone and parathyroid hormone. These hormones play a huge role in keeping our bones strong and healthy.

Additionally, increased parathyroid hormones induce calcium loss through the urine.  

Our growth hormones are another important regulator in our skeletal growth. As we age, our body produces less of this hormone. With older adults the inability to produce this hormone causes them to lose bone more rapidly than they can replace it.

4. Nutrient deficiencies

Bone matter consists of a few things that are needed to give your bones hardness and flexibility:

1. Calcium and phosphorus crystals

2. Protein fibers (collagen)

Our bones house the majority of calcium and phosphate found in our body.

Vital nutrients for bone health and their roles:

• Calcium – maintains bone strength and is the essential building block

• Zinc – increases osteoblast and mineralization

• Copper – helps with bone flexibility and strength

• Magnesium – increases osteoblast and regulates the concentration of Vitamin D

• Potassium – neutralizes metabolic acids

• Vitamin C – synthesizes healthy collagen and regulates homeostasis for healthy bones

• Vitamin D – facilitates calcium absorption in the intestines and critical in bone remodeling

• Vitamin K – aids in calcium absorption and improves bone turnover

5. Sedentary lifestyle

The saying “If you don’t use it, you lose it” is so true when it comes to our bones. Exercise increases the secretion of a thyroid hormone called calcitonin in our body. Calcitonin inhibits osteoclast (bone breakdown) –  yet another example of hormones affecting our bones. Weight training is especially beneficial for osteoporosis.

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6. Smoking

Smoking increases the breakdown of estrogen in the liver. Smoking also has been proven to cause early onset of menopause in women.

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7. Certain medications

Drugs like proton pump inhibitors, selective inhibitors of serotonin, hormone deprivation therapy, and glucocorticoids negatively affect bone density – increasing bone fractures.

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8. Alcohol

Alcohol interferes with calcium absorption. So, it is no surprise that heavy alcohol consumption can lead to decreased bone density, bone formation, and increased fractures.

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Side Effects of Pharmaceutical Drugs on Osteoporosis  

Unfortunately, prescription medications are usually most physician’s first line of defense in fighting this disease. One question to ask before you decide to take the conventional approach to osteoporosis – Do the side effects outweigh the benefits? Studies prove that they don’t.

Bisphosphonates (Fosamax)

Using bisphosphonates for treatment completely inhibits osteoclast (bone breakdown). Bones may appear denser, but the overall quality and strength are not.

We can’t have one process without the other — that is why osteoclast (bone breakdown) is so important to the overall process of remodeling. The bone that breaks down is unstable and brittle and needs to be replaced. We don’t want to completely stop osteoclast during remodeling— we WANT the old, unstable bone to be removed so new, strong bone can grow in its place.

• Side effects: Esophageal cancer, atrial fibrillation, osteonecrosis of the jaw, and increased fracture risks.

Raloxifene (Evista)

Using estrogen blockers for hormone balance and osteoporosis prevention in women is questionable. Studies show that these drugs do not lower the risk of any fractures in women, but only in the spine. The side effects that follow the drug can be uncomfortable and even life-threatening

• Side effects: Hot flashes, leg cramps, the risk of blood clots, stroke, and joint pain.

Nutritional Corrections for Osteoporosis

Start with eating calcium-rich foods:

• Broccoli

• Kale

• Collard greens

• Bok Choy

• Shrimp

• Sardines (with bones)

• Almond milk

Don’t forget Vitamin D -it is needed to absorb calcium so pair your calcium-rich foods with:

• Fatty fish, like salmon or tuna

• Orange juice

• Egg yolks

• Cheese

Vitamin D3 is best combined with vitamin K3 which helps drive Calcium into the bones and not into soft tissue that can create stones and calcification in joints and arteries.

Dairy is a good source of calcium, but it is not recommended due to increased food sensitivities to most dairy products such as milk, cheese, yogurt, and butter.  Traditional Chinese cuisine never used any dairy and historically Chinese women had no problems with osteoporosis (this is changing now with Western food entering China).

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Alkalize your body

Do eliminate acid-forming foods such as alcohol, meat, sugar, and soda. If that is difficult, start by mixing 2 tablespoons of apple cider vinegar or lemon juice in water before your meals. This helps neutralize the pH in your stomach–which helps your stomach absorb calcium better.

Supplements and Hormones for Osteoporosis

Take a supplement that contains:  

• Calcium

• Magnesium

• Zinc

• Copper

• Manganese

• Potassium

• Boron

• Vitamin C

• Vitamin K

• Vitamin D

Correct your progesterone levels 

Low progesterone can contribute to break down of the bone tissue. If you experience other symptoms of low progesterone including anxiety, mood swings, sleeplessness, mid-night waking, consider adding topical progesterone.  A yam-derived progesterone formula that contains no phthalates, fragrances, chemicals, mineral oils or additives would be a good choice.

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Test your estrogen and DHEA levels 

Functional medicine doctors usually don’t recommend using DHEA or estrogen (even if it’s bio-identical) without the supervision of a skilled practitioner. These hormones can break down into metabolites that may cause or contribute to estrogenic cancers, ER+ breast cancer amongst them. Estrogen levels should be tested to see if you break them down into “clean” and “dirty” metabolites. The results should be interpreted by a hormone specialist and retested after 3 to 6 months.

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You must first understand the actual cause of osteoporosis in your own body before you are able to effectively treat it. Changing your diet and adding a high efficacy supplement can work like a charm for most women. It’s best to combine these two forces.

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References

https://www.nof.org/patients/treatment/calciumvitamin-d/a-guide-to-calcium-rich-foods/

https://www.bones.nih.gov/health-info/bone/osteoporosis/conditions-behaviors/alcoholism

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2811355/  

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4542296/

https://www.ncbi.nlm.nih.gov/pubmed/18052753

https://www.ncbi.nlm.nih.gov/pubmed/9801732

https://www.ncbi.nlm.nih.gov/books/NBK45504/

https://www.ncbi.nlm.nih.gov/pubmed/9610739

https://www.ncbi.nlm.nih.gov/pubmed/8615336

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3909232/

https://www.ncbi.nlm.nih.gov/pubmed/20920685

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206646/

Taken from www.hormonesbalance.com