Osteoporosis is a disease characterized by low bone density and a gradual change in the overall bone structure caused by a deficiency in calcium, vitamin D, magnesium and other vitamins and minerals. Osteoporosis leads to a weakening of the skeleton causing fragile, brittle bones. The majority of your body's peak bone mass is built when you're a teenager. Some bone loss is a normal part of the aging process, however there are Solutions to Prevent Osteoporosis.
Osteopenia is the thinning of bone mass (decreased bone density) and a risk factor for osteoporosis.
Women tend to be afflicted with osteoporosis more often than men, especially in postmenopausal women due to hormonal deficiencies, particularly estrogen and testosterone. Estrogen, DHEA and progesterone are the three main sex hormones that influence bone. Testosterone, parathyroid hormone, insulin and growth hormone are other hormones that play a role in bone metabolism.
RISK FACTORS THAT ENCOURAGE BONE LOSS
- Alcohol, in excess
- Antacids, antibiotics, steroids, cortisone, diuretics, synthroid, anticoagulants and some anti-convulsions drugs. Fosamax, has been shown to increase the risk of ulcers and prevent the building of any new bone.
- Artificial sweeteners
- Birth control pills not only cause bone loss, they cause vitamin B and folic acid deficiencies
- Taking calcium supplements or the wrong type of calcium, when taken alone without complementary nutrients such as vitamins D and K and magnesium can have adverse effects such as calcium-building up in the coronary arteries. Taking calcium (with or without vitamin D) in amounts of 500 mg or more may actually increase your relative risk of heart attack by up to 27 percent, and may even increase your risk of stroke.
- Cheap, synthetic supplements containing fillers and binders
- Decrease in weight and/or height since age 25
- Diseases such as diabetes, rheumatoid arthritis, hyperthyroid, bulimia and anorexia accelerate bone loss.
- Exposure to phthalates and BPA: drinking from plastic cups and bottles
- Early menopause; late menarche; amenorrhea
- Consumption of processed foods and soda. Eliminate sugar, processed soy, pasteurized dairy, gluten and wheat products. Just one 12oz soda has 36mg of phosphoric acid which interferes with the metabolism of calcium. It also binds and removes minerals from your body. Every 36mg of phosphoric acid extracts 36mg of magnesium from the body.
- Eating protein without fiber from non-starchy vegetables and fat
- Excessive caffeine intake. Drinking more than 2 cups of coffee or 5 cups of tea can leach minerals from your bones.
- Extended periods without food and extremely low calorie diets
- Fluoride (destroys collagen)
- Having a slight or slender build. Being underweight or small muscle mass.
- Hormone deficiencies
- Lack of exposure to natural sunlight
- Sleep deprivation
- Lack of weight-bearing exercise such as strength training, walking, hiking, yoga and jump rope are essential to keep your bones strong. When you stress your bones with weight-bearing exercise, bone density increases reducing your risk of osteoporosis.
- Maternal history of hip fracture.
- Mineral deficiencies (magnesium, boron, zinc, manganese, etc.)
- Ongoing emotional stress. Stress is regulated by adrenal hormones such as cortisol and DHEA. Studies have proven that high cortisol levels lead to bone loss. Healthy levels of DHEA can prevent bone loss. Massage, exercise, yoga and meditation -- all of which are excellent for stress relief -- can reduce elevated cortisol thereby reducing risks of bone loss.
- Post menopausal women who are diabetic are prone to osteoporosis.
- Smoking
- Spending less than or equal to four hours per day on feet.
- Vitamin D deficiency. Vitamin D helps your bones absorb calcium and phosphorus. Deficiency contributes to breast, prostate, colon cancer and chronic muscle aches and pains. Foods that are naturally rich in vitamin D are fatty fish like wild salmon, mushrooms, organ meats and egg yolks. More than 50% of females and 35% of males in the USA are deficient in vitamin D. In addition, lack of sunshine and the inability to properly digest fats contribute a vitamin D deficiency.
- Vitamin K deficiency. Research has shown that vitamin K is the key to calcium balance in the body.
Make an appointment. Schedule a 15-minute phone call to discuss your goals and needs in the New Year. Paula consults with clients locally in the Phoenix area and around the world via telephone or Skype.
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