Osteo. Is defined as having a bone fracture. In half the fractures, women don’t have osteo T scores. One-third of women will get fractures.
Bone building is a 4-8 month process.
Delicious Living mag. (OCt. 08) recommends: 1,500 ca., 500 magnesium, 3 mg boron, 2 mg manganese, 20 mg zinc, 100 mcg vit K., 1000 vit D, alkaline diet–avoid meat, saturated fat, soft drinks, grains, fish, poultry, shellfish, milk and cheese and salt produce acid. Alkaline: veggies, limes, raspberries, pineapples, grapefruits, lemons. Load bearing exericse–walking doesn’t put enough pressure on bones to stimulate bone growth. Jump, lunge, squat, climb stairs, work out with weights while standing.
The guidelines reaffirmed the importance of diet, exercise, controlling weight and blood pressure, limiting salt intake and quitting smoking. They also recommended not relying on vitamins, not using hormone therapy or selective estrogen modulators as a heart attack prevention method, and not taking aspirin for heart attack prevention until after the age of 65.
An article in the Chron says inflammation is crucial in heart disease “by causing the most vulnerable plaques inside arteries to rupture, triggering blood clots that finally block blood flow.’ Inflammation is measured by C-reactive protein in the blood which drives satins down. How to reduce inflammation? See d. Where are you???
Aging is linked with bad free radical byproducts of oxidation, glycation that alters proteins (sugars kind of caramelize in the body), and chronic inflammation linked to many diseases.
a. *Antioxidant foods to fight free radicals include: blueberries, cranberries (also prevent cavities) sesame seeds, green tea, red grapes, uma plums, olive oil, tomatoes, broccoli (fights cancer tumors along with shitake and rishi mushrooms, chlorophyll, turmeric and sea vegetables; avoid sugar).
b. *Blood sugar regulation: fiber foods, cinnamon, fenugreek seeds, green tea, and chromium.
c. *Heal glycation with carnosine.
d. *Lessen inflammation: Fish: wild salmon, sablefish, mackerel, herring, sardines. Vegetables: onions, garlic, chives, leeks, greens (spinach, chard, collards, broccoli, kale), tomatoes, bell peppers, green beans, broccoli, brussel sprouts, cabbage, beans, nuts, and seeds. Fruit: berries (especially blueberries, raspberries and Hawthorne). Spices: ginger, turmeric, cinnamon, clove. Herbs: rosemary, thyme, oregano, parsley, cilantro, fennel, mint, dill, tarragon, and turmeric.
www.imagkenews.com/vitalchoiceseafood/e_article) www.ultraprevention.com/tools/top_ten_to_cool_the heat_of_inflammation.htm
e. *Supplements: Andrew Weil, MD, emphasizes taking fish oils and flax seed for the omega 3 and avoiding omega 6 in hydrogenated oils such as margarine. (See drweil.com and Healthy Aging)
John Upledger, DO, recommends one supplement in his book Cell(f) Talk—COQ10. (Mind boggling explanation of intelligent cell physiology.)
Norman Shealy, MD, Ph.D., emphasized the importance of magnesium applied on the skin, which he sells, as explained in his book Life Beyond 100 and on normshealy.net.
Strontium Suggested Use from Internet
Take one to three capsules daily on an empty stomach, one hour before breakfast and/or three hours after the last meal of the day, or as directed by a qualified health consultant. Ensure that calcium intake is also adequate, but do not take at the same serving time as calcium supplements.
Ensure calcium intake is also adequate. Do not take at the same time as calcium supplements.
Key Ingredient: Strontium citrate
Related Research of Strontium Citate
Strontium Citrate A Bone-Building Supplement
Strontium is a mineral found along with calcium in most foods. Research has long suggested that it may be an essential nutrient required for the normal development, structure, function, and health of the skeletal system. Clinical trials going back into the 1940s have supported this conclusion, but recent studies have provided evidence that it can offer unique nutritional support against loss of bone structure and function.
Human clinical trials support Strontium Citrate’s ability to both support new bone formation and prevent excessive resorption.
Recent large-scale, double-blind, placebo-controlled trials using the ranelic acid salt of Strontium have proven that Strontium supplements combined with calcium and vitamin D dramatically build bone mass, reduce the incidence of spinal deformities, and slash hip fracture risk compared to calcium and vitamin D alone.
* In a three-year trial involving 1649 women with postmenopausal osteoporosis, women receiving only calcium and vitamin D suffered the loss of 1.3% of their lower spinal BMD, while women also taking Strontium supplements at 680 milligrams per day increased their bone mass by an astounding 14.4% at the spine, and by 8.3% in the large bone at the top of the thigh.
* Women taking Strontium supplements were spared 41% of the new vertebral fractures that befell women taking calcium and vitamin D alone.
A second trial showed that Strontium supplements are just as effective against hip fractures. In this study, 5091 postmenopausal women with osteoporosis received calcium and vitamin D supplements, along with 680 mg of Strontium or a dummy pill. Taking Strontium supplements allowed women to avoid 41% of the hip fractures suffered by women taking only calcium and vitamin D. Although it was a three year study, the benefit began to manifest in just a year and a half.
A third trial shows that Strontium Citrate supplements can also protect the bones of women who do not yet have osteoporosis. In this study, 160 women in early menopause, but without osteoporosis, took either calcium supplements alone, or calcium plus Strontium for two years.
* Women taking calcium alone were subjected to a loss of 0.5% of their lumbar bone mass per year, but women taking calcium plus Strontium (340 milligrams daily) experienced a 0.66% gain annually. The net benefit to Strontium users was 2.46% more lumbar bone mass by the end of the trial. Lower doses (42.5 or 170 milligrams of elemental Strontium) were not effective.
* Likewise, women adding Strontium to their supplement regimen experienced gains of 2.46% in bone mass at the neck of the femur, and 3.21% in the hip as a whole, compared to women taking calcium alone.
* Strontium users’ lab tests revealed significant increases in markers of bone formation, with no change in markers of bone resorption.
Unlike the range of side-effects that accompany antiresorptive drugs, no clinical side-effects have ever been reported that could be clearly attributed to Strontium.
Calcium and Strontium: Don’t Combine
Take your Strontium either three hours after your last meal of the day, or one hour before breakfast in the morning, or both. Because studies suggest that one last dose of calcium just before retiring can help prevent excessive resorption of bone overnight, it may be best to take all of your Strontium before breakfast, leaving you free to take a calcium supplement just before you go to bed.
* Shorr E, Carter AC. The usefulness of strontium as an adjuvant to calcium in the remineralization of the skeleton in man. Bull Hosp Joint Dis. 1952 Apr; 13(1): 59-66.
* McCaslin FE Jr, Janes JM. The effect of strontium lactate in the treatment of osteoporosis. Proc Staff Meetings Mayo Clin. 1959; 34(13): 329-34.
* Marie PJ, Skoryna SC, Pivon RJ Chabot G, Glorieux FH, Stara JF. Histomorphometry of bone changes in stable strontium therapy. Trace Subst Env Health. 1985; 19: 193-208.
* Reginster J-Y, Sawicki A, Devogelaer JP, Padrino JM, Kaufma JM, Doyle DV, Fardellone P, Graham J, Felsenberg D, Tulassay Z, Soren-Sen OH, Luisetto G, Rizzoli R, Blotman F, Phenekos C, Meunier PJ. Strontium ranelate reduces the risk of hip fractures in women with postmenopausal osteoporosis. Osteoporos Int. 2002 Nov;13 (Suppl 3): S14(AbsO14).
* Meunier PJ, Roux C, Seeman E, Ortolani S, Badurski JE, Spector TD, Cannata J, Balogh A, Lemmel EM, Pors-Nielsen S, Rizzoli R, Genant HK, Reginster JY. The effects of strontium ranelate on the risk of vertebral fracture in women with postmenopausal osteoporosis. N Engl J Med. 2004 Jan 29;350(5):459-68.
* Marie PJ, Ammann P, Boivin G, Rey C. Mechanisms of action and therapeutic potential of strontium in bone. Calcif Tissue Int. 2001 Sep; 69 (3): 121-9.
- Reginster JY, Deroisy R, Dougados M, Jupsin I, Colette J, Roux C. Prevention of early postmenopausal bone loss by strontium ranelate: the randomized, two-year, double-masked, dose-ranging, placebo-controlled PREVOS Trial. Osteoporos Int. 2002 Dec; 13 (12): 925-31.
According to the National Osteoporosis Society, the UK’s leading osteoporosis charity, one in three women and one in 12 men over the age of 50 will develop this debilitating condition 1.
Osteoporosis is a disease which causes your bones – particularly those of the wrist, hip and spine – to become increasingly fragile and more likely to break. Most sufferers are unaware they have a problem until they experience an unexpected fracture caused by a minor fall. This is why osteoporosis is often referred to as the “silent disease”.
Fortunately there are simple steps you can take to prevent the condition. These include eating a balanced diet that’s rich in calcium (present in milk and dairy products), magnesium (high amounts of this mineral are found in whole grains, nuts and beans) and vitamin D (found in oily fish, egg yolk, liver and butter); avoiding cigarettes, excess sugar and alcohol; and doing regular weight-bearing exercises such as walking.
A further way to prevent – and even reverse – osteoporosis is with a new product called Reosto. Despite being new to the UK it is based on an Ayurvedic (ancient Indian medicine) formula that has been scientifically proven to help in the fight against osteoporosis. It is made up of five Indian herbs: Sida cordifolia, Withania somnifera, Terminalia arjuna, Commiphora wightii and Vanda roxburghii; and two naturally occurring minerals – Kukkutandatvak bhasma and Godanti bhasma.
Are your bones vulnerable to this “silent disease”?
Common risk factors for osteoporosis include gender (women have a higher incidence as they have less bone tissue), age (your risk increases with age), family history (susceptibility may be, in part, hereditary) and bone structure (small-boned and thin women are at greater risk).
The likelihood of developing the disease also increases during and after the menopause due to reduced levels of the hormones oestrogen and progesterone – both of which help maintain bone mineral density.
Oestrogen suppresses osteoclast activity – bone cells that break down bone tissue – while progesterone stimulates the activity of osteoblasts – bone cells that promote the formation of new bone. Therefore when oestrogen levels decline the rate at which calcium is lost from your body is increased.
While some women rely on hormone replacement therapy (HRT) to prevent osteoporosis – it’s been shown to reduce the incidence of fractures in post-menopausal women – well-documented studies have now linked its use to an increased risk of breast cancer, thrombo-embolism (blood clots) and high blood pressure.
This makes finding safe, natural alternatives like Reosto so important in the fight against the disease. Preliminary studies carried out so far have shown that it has exciting potential both as a preventative and treatment for osteoporosis.
Reosto boosts your calcium levels and helps prevent bone loss
According to a pilot study involving 40 post-menopausal women, Reosto helps prevent and even reverse bone loss. Before the trial the women were given a detailed examination and serum calcium levels and bone mineral density were measured. The patients’ bone loss ranged from 5% to 57%.
All the women took Reosto twice a day for six months. Following a re-examination, serum calcium levels were found to have increased and total bone loss was reduced. Common symptoms of osteoporosis such as backache and leg pain were also reduced 2.
As this was a short-term study on a small population group, a further study involving a larger number of women is now planned, and HSI promises to keep you fully updated on the findings as soon as they become available.
Dual action makes Reosto even more effective at maintaining bone health
Reosto appears to work by addressing two of the main factors associated with bone maintenance – the intake of sufficient calcium and appropriate hormone balance.
Two of the compounds contained in the formula are rich sources of natural calcium that are present in the correct levels for the management of osteoporosis. Kukkutandatvak bhasma is based on calcium from hens’ eggshells and Godanti bhasma (calcium carbonate) is a main component of seashells 3, 4.
Two of the herbs contained in the formula, country mallow (Sida cordifolia) and winter cherry (Withania somnifera), contain phyto-oestrogens – hormone-like substances that are similar in structure to oestrogens found in the human body and which provide mild oestrogenic activity. Recent studies carried out to assess the effects of phyto-oestrogens in post-menopausal women showed a significant increase in the bone mineral density of their spines 5.
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Studies have also revealed that phyto-oestrogens are able to stimulate osteoblast formation (bone-promoting cells) and suppress osteoclast formation (bone breakdown cells) 6. Phyto-oestrogens also appear to slow mineral loss from bones and stimulate collagen synthesis – a protein present in bone tissue 7.
Reosto provides additional health benefits for post-menopausal women
The remaining three herbs in Reosto have bone-protective benefits too. Terminalia arjuna has been used extensively for the treatment of osteoporosis and other bone-related disorders, as it improves the synthesis and secretion of female hormones 8.
Commiphora wightii helps in remineralisation of the bones especially in old age, and Vanda roxburghii has been included in the preparation because of its anti-inflammatory properties, which appear to contribute to pain control in people suffering from osteoporosis 9, 10.
Dr Amitha Rudraraju, an Ayurvedic consultant working at the Shymala Ayurvedic clinic in Holland Park, London, uses Reosto regularly in her practice. She says: “Reosto is the only alternative herbal calcium supplement available which definitely increases bone mineral density in post-menopausal women. It not only helps in remineralisation of the bones but also treats other concerns of post-menopausal women such as muscle pain, general debility, reduced libido, nervous exhaustion and emotional instability.”
What to take for best results
The recommended dosage for Reosto is one to two tablets a day. Studies show that Reosto does not cause any side effects when taken at this dose.
1. National Osteoporosis Society: http://www.nos.org.uk
2. Orthopaedics Today 2002;4:241-244
3. Anonymous. Ayurveda Sara Samgraha, Shree Baidyanath Ayurved Bhavan Ltd. Nagpur, 1996
4. Materia Medica 1996;2:1963
A new study suggests that calcium from food sources may be more effective than calcium from supplements. It found that women who get most of their daily calcium from food sources have healthier bones and greater bone density, even though those who took more supplements tended to have higher average levels of calcium.
Researchers asked 183 postmenopausal women to document their diet over the course of a week, after which their bone mineral density and estrogen were tested. Women who got at least 70 percent of their daily calcium from food sources instead of supplements took in the least calcium (830 milligrams per day, on average), but higher spine and hip bone density than women consuming 1,030 milligrams of calcium per day primarily from supplement sources.
Women who got calcium in relatively even amounts from both food and supplemental sources had both the highest bone mineral density and the highest calcium intake (1,620 milligrams per day).
Calcium from dietary sources is usually more completely absorbed than calcium from supplements, which could explain the difference. Women who got getting calcium from foods also had higher estrogen levels; estrogen is needed to maintain bone mineral density. The connection between dietary calcium and estrogen is as yet unknown, although it could be the result of eating plant sources containing the hormone.
Those who got calcium from food sources might have also taken in more vitamin D, which would aid in calcium absorption.
American Journal of Clinical Nutrition May 2007, Vol. 85, No. 5, 1428-1433
Yahoo News June 27, 2007
This study bears out what common sense would tell you: getting calcium from food is far better than getting it from a pill. But for many of us common sense is not very common and we seek to maximize our convenience and swallow our vitamins and minerals conveniently rather than focus on receiving them from high quality supplements.
Ah, if life were just that easy that simply swallowing a few pills would solve our nutritional needs. While supplements of course can be useful, they should be viewed just as that, supplements to a high quality diet that is used in addition to not in place of a high quality diet.
As often happens when it comes to food, quality is more important than quantity; even though the women taking supplements had higher average levels of calcium, the women who got their calcium from food had stronger bones. Calcium from food is simply better absorbed and utilized by your body than synthetic calcium from a pill.
The best food source of calcium out there is that from raw milk (NOT conventional, pasteurized milk) and other raw dairy products. Dark green, leafy vegetables is another great source of calcium. Of course, it’s not just calcium that you’re better off getting from whole foods, it’s all nutrients. Your best choice is always to favor getting nutrients the way nature intended.
Vitamin D is also important for calcium absorption, so along with your raw milk and vegetables, make sure that you are getting plenty of safe sun exposure this summer. Because of this, adequate vitamin D levels help to prevent osteoporosis and hip fractures.
You should also remember that, just as exercise and diet work in tandem to beat obesity, the same can be said for osteoporosis. Strengthening bone mass, especially during puberty, can build a good foundation that can last a lifetime. In fact, there is a stronger connection between exercise and improved bone density among teens than taking calcium.Finally, make sure your diet contains healthy levels of omega-3 fats, which are the stealth dietary weapon in preserving your bone density. Even many nutritionists are not aware of the important relationship between healthy bones and optimal fat intake.
Calcium May Help Those Trying To Lose Weight
Low-Fat, High-Fiber Diet May Lower Calcium Absorption
Calcium Supplements Not Equally Effective
5. Clinical Endocrinology and Metabolism 1998;83:2223-35
6. Int J Mol Med 2000;5:261-7
7. Calcif Tissue Int 1994;54:377-80
8. Indian Materia Medica, 1996;2:1198
9. Indian Materia Medica, 1996;1:167
10. Ind. J. Med. Res., 1961;49:799
12. Mainstream MD:
Cosman: In your case, I would want to make sure that there were no underlying causes of osteoporosis. I would check my thyroid, parathyroid, and exclude certain diseases such as celiac sprue. In terms of treatment, assuming there is no underlying disease, Fosamax is currently the most potent medication available. It usually does give a moderate increase in bone mass, but not in all individuals. Hormones and Actonel also produce moderate increases in bone mass, and smaller increases can be seen with Evista and Miacalcim. A new medication called Forteo is expected to come out on market in the next few months. It’s a true bone-building agent, and is an important medication to consider in a person with such severe osteoporosis. Check the NOF web site to get more information.
You could try Evista, the designer
estrogen. Evista reduces, rather than increases, breast cancer risk. Actonel and
Fosamax are very effective in increasing bone mass and reducing fractures. Forteo
is new and very effective and potent. It would be a good consideration for you.
You need to make sure you have a high calcium and vitamin D intake. See a
specialist to see that there are no underlying diseases contributing to the loss
of bone mass.
Slim: If you have osteoporosis, are there natural medications you can take?
Felicia Cosman M.D.: If you truly have osteoporosis, I don’t think you should
rely on natural things except estrogen. Estrogen should not be taken for more
than 5 years, and many women aren’t candidates for estrogen. If you actually
have osteoporosis, I wouldn’t count on naturals to help with it.
Because the ability of your body to absorb is lessened
if you take more than 500 mg at a time. If you take 1,500 all at once, your
body can’t use it as well as if it’s spaced out through the day.
Dearest: I take 400 IU’s of vitamin D with only my morning dose of calcium
because my understanding is that vitamin D helps the body absorb calcium more
effectively. You say it’s not essential that all of us take vitamin D — that
most of us make Vitamin D through our skin upon minimal exposure to sunlight.
Can you elaborate?
Felicia Cosman M.D.: For younger individuals, we don’t recommend additional
Vitamin D. When women get to menopause, a multi-vitamin is good for many reasons.
For some people with some diseases and the elderly, it might be necessary to take
more Vitamin D. People on steroids need more vitamin D.
It’s true that when the skin is exposed to sunlight it can make Vitamin D from a
precursor. With sunscreen, and hats and clothing, our ability to make Vitamin D
is reduced. This makes it more important to take a good multi-vitamin.
What other diseases can contribute to loss of bone mass?
Felicia Cosman M.D.: A variety of hormone problems such as thyroid disease,
parathyroid disease and Cushing’s Disease, as well as rheumatoid arthritis,
autominume diseases, Crohn’s, seizure disorders and some bowel diseases.
Kataneena: Is there a difference between bone density and bone architecture,
and can one have low density and never get a fracture?
Felicia Cosman M.D.: Yes. Another very good question. There is definitely
a difference. Bone density is the amount of bone. Bone architecture cannot
be measured without a bone biopsy, which is only scientific at this time.
It is definitely possible to maintain a better bone architecture, if you
haven’t suffered from a lot of bone loss. Many people have low bone density
and never have fractures because the bone architecture is so good.
Osteoporosis: Latest findings and important facts
28 million Americans are at risk for osteoporosis and cost this country $13 billion in health care annually. Those are painfully large numbers. And while much press has been given to the high incidence of this disease in post-menopausal women, research indicates that at least 30% of men suffer hip fractures due to osteoporosis.
Consuming plenty of calcium (at least 1000 milligrams per day) combined with Vitamin D is a key preventive measure-and diet is the best way to go. Ninety-nine percent of the calcium we eat goes straight for our bones. Low calcium, of course, is not the only risk factor for osteoporosis, but it is one of the few we can control.
According to Suzanne Murphy, a nutrition scientist at UC Berkeley, the best source of calcium is a healthy diet. “Supplement pills are a last resort. Taking too much calcium in supplement form can be unpleasant or even dangerous, leading to nausea, gas or even kidney damage,” says Murphy. She further recommends whole food nutrition because “calcium-rich foods taste great and help in preventing and reversing heart disease, cancer and dementia as well.” Another good reason to get your calcium from food rather than supplements is a decreased risk for kidney stones.
What tops the list of bone-building nutrition sources? Dairy products top the list, as you know, but leafy greens are a calcium-rich food source that is lower in fat and calories. Collards, kale, dandelion, turnip greens and Bok Choy are great additions to whole juice drinks, soups and salads. If these vegetables sound unfamiliar and you are hesitant to try them, take baby steps. The Vita-Mix machine makes it easy to start adding them to your whole food meals a little at a time. Another bone-building food source is whole grains like brown rice, millet, barley, buckwheat, quinoa and spelt. The Vita-Mix Super 5000 comes with some great recipes using whole grains-and these grains are great for adding to leafy green side dishes double-duty calcium and crunchy texture.
Nutrition researchers at Washington University in St. Louis found that calcium was more easily absorbed when eaten along with foods high in lysine. That’s a good reason to include poultry, fish, legumes and nuts with your grains and greens. In the study, 800 milligrams of lysine was consumed each day.
Other recent research at the USDA has discovered the trace mineral boron to be beneficial in preventing calcium and magnesium loss. Boron helps the body synthesize both estrogen and Vitamin D, so this is especially good news for people of any age who want to prevent osteoporosis, arthritis and other bone-weakening conditions. Magnesium, a mineral that aids in calcium absorption, is also important for building bone density. Whole grains are a great source of magnesium.
If you choose to include dairy in your diet, pairing dairy products with other foods containing calcium like broccoli, brown rice and kale can actually be a bone-building bonanza.
Kale and Pear Smoothie
Kale and Pear Smoothie Kale may not be the first thing you think of when making a smoothie, but it’s definitely one of the best. Dark leafy greens like kale are packed with calcium in a form that is easier for the body to absorb than the calcium found in milk. And that’s just the beginning. Kale is also one of the few plants that contain iron. The phytonutrient bonus with kale is that is also includes the vitamin C needed to improve the absorption of nonheme iron. Although somewhat strong in taste, the four fruits found in this smoothie combine for a unique flavor and the Vita-Mix machine blends everything to a smooth, creamy consistency.
* 1 cup green grapes
* 1 orange, peeled
* ½ Bartlett pear
* 1 banana, fresh or frozen
* 1 cup kale
* ½ cup water
* 2 cups ice
Place all ingredients into container and secure the lid. Select variable speed #1. Turn on machine and quickly increase speed to #10, then to High for 1 ½ minutes. Turn machine off. Serve immediately.
Merck, maker of osteoporosis drug Fosamax, may have “seriously under reported” the risks of “jawbone death” related to the drug, according to the American Association of Oral and Maxillofacial Surgeons. A class-action lawsuit has been filed claiming that Merck knew about the risk of jawbone death but hid it from the public.
“Jawbone death” is associated with the use of a bisphosphonate class of drugs (to which Fosamax belongs). Also known as Bisphosphonate-Related Osteonecrosis of the Jaw (BRONJ), is a serious side effect that destroys the bone in the jaw, and is difficult to treat.
BRONJ was reported by oral surgeons, who noticed the condition among patients treated with intravenous forms of bisphosphonates in 2003. A broader warning of BRONJ was issued for the entire class of drugs in 2005.
Fosamax is prescribed to about 10 million men and women — mostly postmenopausal women — each year to help increase bone density, with annual sales of $3 billion. Over 190 million prescriptions for oral bisphosphonate drugs have been dispensed worldwide.
LawyersAndSettlements.com July 19, 2007
BRONJ is becoming so common, as are prescriptions for Fosamax, that dentists are now referring to it as “Fossy Jaw.” Essentially, the condition causes your jaw bone to rot and decay — quite ironic considering the drugs are primarily taken by people looking to strengthen their bones.
Bisphosphonate drugs like Fosamax and Boniva, are problematic because they stay in the bone indefinitely and may upset the cell balance, disrupting the process by which jaws regenerate and remove unhealthy bone.
It’s not surprising that Merck may have known about the risks of Fosamax and intentionally tried to keep them under wraps; they did the same thing with their tragically dangerous painkiller Vioxx.
I warned about the dangers of Fosamax nearly a decade ago, and it still makes no sense to take an osteoporosis drug that can literally kill your jawbone.
What can you do to strengthen your bones safely and naturally?
* Maintain a healthy balance between omega-6 and omega-3 fats in your diet
* Eat according to your nutritional type. This will ensure that you’re getting enough nutrients for your bones, and will correct your omega-6 to omega-3 ratio.
* Consider supplementing with vitamin K, if you are not getting enough from food alone. Vitamin K serves as the biological “glue” that helps plug the calcium into the bone matrix.
* Get enough vitamin D, ideally from proper amounts of sun exposure. Vitamin D builds your bone density by helping your body absorb calcium.
* Exercise. Studies show that exercise is just as important to your bone health as eating a calcium-rich diet.
Fosamax Type Osteoporosis Drugs Noted to Cause Serious Eye Problems
The Smelly Remedy for Bone Loss & Osteoporosis
For osteoporosis I take a vitamin called “Levity” which just has basic things like D, B complex, folic acid and selenium. I discovered it through a book called “When Your Body Gets the Blues,” written by two women scientists from Washington State. You can find more info on the book and the vitamins at:
Also, I found a good site for women’s health called Women to Women. The article Dolores was talking about is about osteoporosis and Fosamax and is at this link:
Andrew Weil, M.D. Login | Not a member yet? Sign up now!
I’m post menopausal and have decreased bone density. I want to avoid medication. I have been stable for a # of years but wish to INCREASE bone density-especially in hip. Does anyone have any experiance of success and if so, what was it!! I’m thinking particularly of specific further increased exercise . (I’m doing the usual calcium, vit D, regular exercise, lots of greens etc)
I increased bone density eating 100 gms of prunes a day (4 at breakfast/4 at lunch,4 at dinner) following an experimental study at U of Florida I found on the internet a few years ago. The DEXA increase wasn’t large: L4 now 1.345 UP from -0.4 and my femur-neck went from -1.8 UP to -1.5 after 1 year, but at least it went in the right direction. As I am 80 years old, these scores are meaningful. Haven’t been measured lately, but feel confident now.
Since then —I continued the prunes another year as the ones here in Europe are preserved without chemicals and are delicious, but have cut the number down to 6 a day for digestive reasons— I’ve changed to daily, early morning Strontium Citrate (1/2 dose, I am fragile with supplements) plus a low dose, alkalai booster of sodium citrate and potassium citrate —the citrate supposedly metabolizes to bi-carbonates that build bone.
As well, have raised my body PH from acidic to normal range.
Like you I follow the Vit D3 and calcium requirements, and have run for 1/2 hour 2x per week over the past 20 years (we ride bikes here, not much walking), lift weights once or twice a week and do a weekly (classic) Pilates class.
Your instincts are correct: Dr. Weil does say
* Increase weight-bearing activities, such as walking, weight training and calisthenics. Try to do at least 30 minutes of exercise most days of the week.
One really simple way to increase bone density in the hips and legs is an “exercise” called unipedal standing. A study recently conducted in Japan revealed that standing on one leg for one minute (like a flamingo), three times a day, alternating legs (so three minutes total on each leg) significantly improved bone density in women in their 60s-70s. The study said that standing on one leg for one minute was equivalent in improving bone density as walking for almost one hour. It also reduced the frequency of falls in the women studied, thus reducing the risk of fractures from falls. If you have trouble balancing on one leg, you can lightly hold on to something for support–just be sure to keep your weight on your standing leg.
You may also talk to your health care practitioner about adding a vitamin K supplement to your routine.
I’d add some magesium citrate: the ration of Ca to MG should be 2:1.
And make sure that you are also taking a multi-mineral that has boron; important for post menopausal women.
And try taking 800 IU -1500 of Vitamin D
Greens are a great source to build strong bones but also beans, seaweeds, almonds help your bones.
http://www.raysahelian.com/ for a pretty complete look—pros and cons, especially the emails attached at the bottom of the citation
this site has very cutting-edge products and info
and this one just got some kind of award for its strontium product
Ignore User / Report Message Reply
Many professionals within the natural products industry feel that a more appropriate ratio for calcium and magnesium is actually a 1:1. Magnesium will prevent calcification of tissue. Plus, if we get too much calcium but not enough magnesium, magnesium may leach from the tissues. D3 intake should be substantial (check out Dr. John Cannell’s info at http://www.vitaimndcouncil.org). But it is absolutely crucial to include vitamin K2 in the MK-7 form. K2 determines WHERE calcium will deposit. This is a huge missing link in our nutritional profile. Bone density, artery health, brain health, it’s all part of it. Until we value the role of nutrient synergy and understand that no nutrient works in isolation, we will continue to battle these diseases.
In yoga, this “exercise” is a posture called “tree pose;” the posture is usually held on each side for approximately 60 seconds.
So you are correct Bet, exercise is an excellent way to increase bone density without drugs. I am a yoga teacher and was just talking to a woman yesterday who was diagnosed with early symptoms of osteoperosis and began a yoga practice as well as pilates. Two years after beginning her practice, her symptoms have been completely erased.
I am constantly surprised that doctors and practitioners, including Dr. Weil, ignore one natural over-the-counter substance that actually DOES promote osteoblast (bone building) activity. It forms living bone, unlike the brittle, dead matrix formed by bisphosphonates like Fosamax, where bone fracture is more likely.
Calcium hydroxyapatite (MCHC). When my 86-year-old osteoporotic mom took MCHC it actually improved the bone density in her hip, and stopped further bone loss elsewhere as shown in subsequent bone density tests.
You can buy it in any reputable vitamin shop. And good for you … running at age 80! And judging from your post are sharp as a tack, just like my mom was until age 92.