HEALTH NEWS

by Lynne Gully

October 2008

Osteoporosis/Osteopenia

Osteoporosis (also known as ‘porous bone disease’) is a chronic, progressive, metabolic bone disease. Because the disease usually shows no symptoms, osteoporosis is often referred to as ‘the silent disease’. Osteoporosis can affect the whole skeleton, but it most commonly causes fractures to bone in the wrist, spine and hip. More and more postmenopausal women are having bone density tests and are being diagnosed with either osteopenia or osteoporosis. It is often thought of as a woman’s disease but men are also affected. As the levels of testosterone drop over the age of 70, an increase in the number of hip fractures occurs in men.

Osteopenia refers to lower-than-normal bone mineral density, but not low enough to be osteoporosis. Although many doctors consider the condition to be a precursor to osteoporosis, others claim it is an invented disorder and the diagnosis itself is harmful. An article in the British medical Journal notes that potentially dangerous osteoporosis drugs are now being given to half the world’s postmenopausal women who have been diagnosed with osteopenia. One of the drugs called raloxifene is associated with hot flushes, leg cramps and a high risk of thrombosis and fatal stroke. Other drugs taken long term have resulted in the occurrence of more bone fractures.

What are the Risk Factors for Developing Osteoporosis?

• Being post-menopausal because of the reduction in oestrogen and progesterone

• Diet low in calcium, magnesium, vitamin K, boron, molybdenum, manganese and strontium

• Inactive lifestyle

• Cigarette smoking

• Excessive alcohol intake

• Excessive caffeine intake

• Lack of natural daylight which gives us a supply of Vitamin D needed for strong bones

• Having anorexia or bulimia as a teenager can result in osteoporosis in later life

• Long term use of corticosteroid tablets for arthritis and asthma

• Problems with absorption of food such as in celiac disease, Crohn’s disease, ulcerative colitis and gastric surgery

• Small, thin frame or being underweight

• Early menopause or hysterectomy (before age 45)

• Stress

What You Can Do to Help Prevent Osteoporosis

The best way to reduce your risk of osteoporosis is to strengthen your bones naturally. Preventive measures you can take include:

• Regular weight-bearing exercise

• Low alcohol and caffeine consumption

• Stopping smoking

• Diet and supplements with adequate bone supporting nutrients

• Twenty minutes of daily exposure to natural light

Following this lifestyle will probably do more to avoid brittle bones than any drugs. It is best to identify your risk factors while the disease is still preventable; test for bone loss and intervene early to prevent further bone loss. It is always useful to know the density of your bones and your doctor will arrange for you to have a test if necessary.

For more information on osteoporosis you can visit the website of the National Osteoporosis Society at www.nos.org.uk

Osteoporosis is not an inevitable result of aging – it can be prevented, diagnosed and treated.

If you want copies of any previous newsletters you can visit my website at www.optimumhealth.co.uk

Contact Lynne at lynne.gully@optimumhealth.co.uk or tel: 0030 28920 42356

Regular Weight-Bearing Exercise

Walking, running, skipping, dynamic yoga, aerobics and racquet sports prevent bone loss. Aim for at least 20-60 minutes three times a week. Exercises that improve balance and coordination such as yoga, Tai Chi or step aerobics can also help to prevent fractures and falls.

Exercising this much is not so easy to achieve. It costs a lot of money to take out a gym membership. So many people find it impossible to go out to a gym or other exercise class once they arrive home from work.

A few months ago I found the solution to this problem when I bought a computer programme for the Nintendo Wii Computer called ‘Wii Fit’, which is linked to your television. I initially bought the Wii Console, which included the Wii Sports disk, which has programmes for tennis, ten-pin bowling, baseball, golf and boxing. The Wii Fit includes activities such as muscle training, yoga, aerobics and balance exercises. These programmes can help you to improve your fitness, agility, and stamina and help you to lose weight. It is like having your own personal trainer at home who provides the motivation for you to continue with a regular exercise programme. You can take a daily body test, which measures your body mass index (BMI) and also weighs you. Quite a few of my friends have bought the Wii Fit and love it.

Cut Down on the Caffeine

Caffeine increases urinary loss of calcium. Drinking four or more cups of coffee a day increases the risk of osteoporotic fractures.

Also limit the amount of chocolate you eat. Women aged 70-85 who ate chocolate every day were found to have lower bone density and lower bone strength than those who ate it less often than once a week.

Essential Nutrients For Your Bones

Most people think taking calcium is enough to build your bones, but this mineral is rarely enough on its own. Good bone health requires a variety of vital nutrients.

• Vitamin D is essential for healthy bones and calcium absorption. An insufficient amount of vitamin D has been linked to osteoporosis and osteopenia in women over 50. You can get vitamin D from certain foods such as fish, liver and eggs but the best source by far is the sun. Just 15 minutes of sunlight on your skin every day should produce all the vitamin D you need. In winter, you may need to take supplements.

• Vitamin K is not just important for blood clotting but also plays a major role in bone metabolism. Good sources of vitamin K are found in leafy green vegetables. So granny wasn’t wrong when she told you to “eat your greens”!

• Strontium appears to have the dual effect of increasing bone formation while decreasing bone breakdown. Strontium is found in whole grains, parsley, fish, Brazil nuts and lettuce.

• Other nutrients such as magnesium, boron, silicon, zinc, manganese, copper and omega 3 fish oil can also help to build bone.

Supplement Programme To Help Prevent Bone Loss

• Mega Chel is a mega-nutrient supplement containing vitamins, minerals, antioxidants and herbs designed to improve circulation, help clear arteries, reduce cholesterol and triglyceride levels, and provide essential nutrients for joint and bone health. Take daily as your high potency multivitamin and mineral supplement. – Stock no 1821.

• Skeletal Strength is designed to nutritionally support the skeletal system and contains vitamins, minerals and herbs needed by the body for building healthy bones, ligaments, muscles, and tendons. Skeletal Strength also enhances the health and vitality of the hair, nails and skin tissue. Skeletal Strength also provides digestive aids to ensure absorption of its vital nutrients and has been used for arthritis, broken bones, fractures, osteoporosis, and for achieving adequate calcium intake during pregnancy and nursing. Skeletal Strength contains vitamin D together with the minerals boron, calcium, magnesium, zinc, copper and manganese, chelated with amino acids to increase their bioavailability. – Stock no 1356.

• Black Cohosh & Liquorice Combination Perhaps the most widely known use of black cohosh is for female reproductive problems such as amenorrhea, dysmenorrhoea, menopausal symptoms such as debility, depression, and hot flushes. The oestrogenic effects of black cohosh on the body have been confirmed in research published in the Journal of the American Pharmaceutical Association. When your oestrogen levels drop at the menopause, black cohosh is a natural form of oestrogen to help build bones. – Stock no 1355.

• Omega 3 EPA Fish Oil Research shows omega-3 oils help lower LDL cholesterol, raise good HDL cholesterol, and lower triglycerides by preventing blood cells from sticking together on arterial walls. Elevated cholesterol, fatty liver and kidneys, high blood pressure, high triglycerides, irregular heartbeat, and kidney malfunction, have all been linked to an insufficient amount of omega-3 oils in the diet. These fats are also needed to help build bones. – Stock no 1609.

• Nutri Calm Stress is a factor that has adverse effects on bone building. Cortisol is a hormone produced in response to stress and a constant production of Cortisol is destructive as it destroys your brain, your bones and harms your cardiovascular system. Nutri Calm provides important nutrients that support the nervous system during the stress and pressures of daily life. Nutri-Calm helps soothe frazzled nerves, relaxes muscle tension, and reduces the negative effects of stress upon the body. – Stock no 4798.

To order any of these products– call Nature’s Sunshine Products on 08458 40 50 60 or the main telephone line on 01952 671600.