Radiant Living

Because calcium is the main mineral
lost in osteoporosis, it has been thought
that high calcium intake would reduce
bone loss. However, research has not
borne this out. Instead it shows that
high protein intake from meat and dairy
sources robs calcium from the bones,
even when calcium supplements are being
taken. 1 Interestingly, higher consumption
of vegetable protein does not appear
to be related to osteoporosis or bone
fractures. 2 See p. 9 A Diet of Excess for
more information on the calcium protein
connection.
Here are some lifestyle factors that
help to significantly protect against
osteoporosis:
1. Nutrition. The optimum plan for this
condition is a vegetarian diet low in protein
with a moderate calcium intake from plant
sources. It has been found that humans
can assimilate calcium as well or better
from plants than from dairy products. 3 The
body also uses calcium to process excess
salt and phosphorus. Watch out for foods
that introduce high amounts of phosphates
into the diet without providing the necessary
calcium to process them. Such foods
include soda pop, meat, and dairy products.
2. Exercise. Studies show that lack of
exercise is a risk factor in osteoporosis.
The bones need to be pushed, pulled and
stressed against gravity to retain their
minerals. Bone density can be increased
by a daily exercise program. 4
3. Sunlight. Inadequate levels of vitamin
D have been associated with osteoporosis.
5 Sunlight stimulates the body to
convert cholesterol into vitamin D, which
helps the body absorb calcium. Vitamin D
supplements are not as effective.
4. Abstention. Alcohol, caffeine, and
nicotine consumption increase the risk of
osteoporosis. 6
1. NE, Alcautara EN, Linksisder H. Effect of level
of protein intake on urinary and fecal calcium and
calcium retention of young male adults J. Nutr.
1970 Dec ; 100(12): 1425-1430.
2. Feskanich D, Willeh WC, et al. Protein consumption
and bone fractures in women. Am J.Epidermial
1996 Mar 1; 143(5): 472-479.
3. Weaver CM. Calcium bioavailability and its relation
to osteoporosis. Proc. Soc. Exp Biol Med 1992
Jun; 200(2):157-160.
4. Aloia J. Exercise and Skeletal Health. J. Am Geriatr
Soc 29 : 104, 1981.
5. Ross PD. Osteoporosis, Frequency, Consequences
and Risk Factors. Arch Intern Med 1996 Jul
8;156(13) : 399-1411.
6. Ibid.
Obesity
Obesity is one of America’s greatest
health problems. It lays the foundation
for heart disease, high blood pressure,
cancer, and diabetes as well as numerous
other problems like osteoarthritis, back
pain, fatigue and low self esteem. Every
extra pound takes about one month from
your life span. Sixty extra pounds can
cost you five years. Excess fat has such
a direct correlation to health that every
pound lost or gained makes a difference.
Losing weight has become a national
obsession. We spend billions of dollars
each year on quick-fix fads, diets, and
weight loss pills. The sad fact is that
most are useless and some are actually
quite dangerous. Programs that include a
diuretic are essentially forcing the body
to shed some of its much needed water.
A protein overdose will do practically the
same thing. The body uses a lot of water
to wash the waste products from excess
protein out of the system. These diets can
cause impressive weight loss in a short
time. However losing weight by forcing
water from the system is dangerous and
ineffective, since the body replaces the
water as fast as it can.
42 s RADIANT LIVING