Mar 10 2009
Strong Bones in Later Life
According to the National Osteoporosis Society, 1 in 3 women and 1 in 12 men will develop osteoporosis over the age of 50.
Without treatment, osteoporosis can cause painful and disabling fractures, particularly in the wrist, hip and spine. Unlike the dead, brittle skeleton hanging in the school biology lab, bone is a living, metabolically active tissue. Throughout life, bone is constantly rebuilding itself. Bone is broken down through a process called ‘resorption’. This releases its minerals into the general circulation. New bone is then formed to replace the reabsorbed bone, preventing a net loss of bone. This is call bone ‘remodelling’. As we age, however, bone formation begins to fall behind, causing the gradual bone loss that culminates in osteoporosis.
Hormonal changes together with the reduced absorption of dietary calcium that comes with aging can lead to a combination of factors favoring bone loss.
While a certain amount of bone loss seems inevitable with the passage of time, the process is not entirely beyond our control. Poor nutrition, smoking, excessive intake of caffeine and alcohol, and physical inactivity contribute to bone loss. An important, but little known, relationship exists between soft drinks and bone health. High levels of phosphoric acid are found in fizzy drinks and this has been shown in a number of studies to increase bone loss.
It is wise to start thinking about your bone health from the age of 50 upwards. Even better, you can start thinking about it before then, especially if there is a family history of bone problems.
The key bone nutrients to look out for in your local independent health food stores are as follows:
- Calcium
- Magnesium
- Vitamin D
- Vitamin K
Studies in women have shown that calcium supplements can reduce bone loss in the hand and arm as much as 50% and have a beneficial effect on the spine.
Additionally, individuals with osteoporosis have lower magnesium content than people without osteoporosis. The mineral boron has been shown to aid in calcium retention and absorption. A key factor in the poor absorption of calcium is low stomach acid. Studies confirm that 40% of postmenopausal women are severely deficient in stomach acid.
Vitamin C and malic acid are useful supplements to help boost mineral absorption. The major biological function of Vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones.
The severity of bone fractures has been shown to correlate with circulating Vitamin K2 levels.
This combination of vitamins and minerals provides support for a wide range of applications including: menopause / postmenopausal related osteoporosis, bone fractures, neuro-muscular disorders e.g. fibromyalgia and chronic fatigue syndrome (CFS), cardiovascular conditions e.g. hypertension, the elderly, and sports nutrition (magnesium and malic acid are required for efficient energy metabolism (ATP production)).
