Osteoporosis affects around 52% of women and 28% of men over the age of 60 in Australia. This disease is characterised by reduced bone building cells leading to poor bone density and strength which increases the risk of fractures.
Factors which contribute to osteoporosis include:
Nutritional deficiencies (especially calcium and Vit D). Eat plenty of calcium rich foods such as low fat dairy, tahini, nuts, sesame seeds, fish, green leafy veggies and broccoli.
Being too sedentary (move it or lose it!). Exercise, especially weight-bearing activity, promotes bone remodelling and mineralisation. Strength training, walking, tennis and dancing are all recommended.
Chronic systemic inflammation (toxicity, allergies, gut issues). Inflammation disturbs bone homeostasis and drives bone destruction.
An acidic diet. Having an acidic system results in the body taking calcium from the bones to try and keep it alkaline. Dietary changes and/or supplementation with potassium citrate is important if your urinary pH is less than 6.0
Too much stress. High stress levels result in elevated cortisol levels and calcium being taken from the bones. Stress also decreases thyroid hormone production resulting in reduced bone growth.
Low sex hormones. Reproductive hormones also influence the health of our bones. Oestrogen prevents bone breakdown and progesterone stimulates bone growth. Natural oestrogen supplementation with bio-identical hormones or herbs such as red clover ands soy are important for post-menopausal women. In ageing men, testosterone levels need to be kept optimal to prevent bone loss.
Too little sunshine. Vit D plays an important role in calcium metabolism and bone growth. Vitamin D levels should ideally be greater than 100nmol/L otherwise supplemental Vit D is recommended. Get outdoors during the safe hours of the day and expose your bare skin to the sun without sunscreen to absorb Vit D.
Please note that choosing the best form of calcium to take is very important as many are not well absorbed and have very little therapeutic benefit. Choose one derived from whole bone (microcrystalline hydroxyapatite extract) which provides all the natural elements needed.
Keep kicking those heels up for as long as possible in life!!