Natural Health October 2017

PREVENTION & Remedies
How should this patient be evaluated?
Osteoporosis is diagnosed by measuring bone mass, usually
with the dual energy x-ray absorptiometry (DXA) scan. A T-score
(which compares your bone mass to that of a young adult) of
-2.5 or lower is diagnostic of osteoporosis. A T-score of -1 to
-2.5 is considered osteopenia, a low bone mass condition that
hasn’t progressed to osteoporosis. A T-score higher than -1.0 is
considered normal.As the T-score falls below -2.5, the fracture
risk increases exponentially.
Natural treatments for osteoporosis
and osteopenia include the following:
Physical activity – In addition to osteoporosis, physical
inactivity tends to cause weight gain, heart disease, diabetes,
and a host of other chronic diseases. The minimum guideline
for physical activity is 30 minutes daily of moderate intensity
exercise. Optimal is 45-60 minutes per day.
Vitamin D – Vitamin D influences how much calcium is
absorbed in the intestines and has been found to be a better
predictor of osteoporosis risk than calcium intake in many
studies. The RDA for vitamin D is 600 IU per day, but I
recommend 2000-4000 IU daily for most people. Those with
osteopenia or osteoporosis may need more and should have
their blood levels of vitamin D checked annually.
Vitamin K – There are different forms of vitamin K including
K1 and K2. The best evidence for osteoporosis is with the K2
form. A recent meta-analysis, which pooled the results from 13
trials on vitamin K2 found a dramatic 77%, 60%, and 81%
reduction in fracture risk (hip, spine, and non-vertebral fractures,
respectively).
Calcium – Taking extra calcium won’t help if you are already
getting enough, but it may if you are deficient. The RDA for
most adults is 1000 mg/day (women over 50 and men over
70 should get 1200 mg/day). I will suggest calcium derived
from milk which elements needed for optimal bone health like
magnesium, phosphorus, sodium and potassium.
The Osteoporosis Diet Foods to Include
Raw cultured dairy – Kefir, yogurt, and raw cheese contain
calcium, magnesium, vitamin K, phosphorus, and vitamin D rich
foods all of which are vital for building strong bones.
Wild-caught fish – Osteoporosis may be related to chronic
inflammation. Omega-3 fats help reduce inflammation.
Sea vegetables – These vegetables are high in critical minerals
for bone formation and calcium. Try to include nori, wakame,
agar, or kombu in your diet.
Green leafy vegetables – Bones need Vitamin K and calcium
to stay strong and green leafy vegetables are full of these.
Alkaline foods – Osteoporosis may be related to an acidic
body environment, so eat plenty of fruits and vegetables in
order to promote a more alkaline environment.
Foods That Cause Osteoporosis
Alcohol – Increases inflammation that can lead to more
calcium being leached from bones.
Sweetened beverages – The high phosphorus content
found in soda can remove calcium from bones. Sugar also
increases inflammation.
Sugar – Increases inflammation which can make
osteoporosis worse.
Processed, red meat – A high intake of sodium and red
meat may result in bone loss.
Caffeine – Excessive caffeine intake can result in bone loss.
Reduce alcohol – While alcohol in moderation may lower
the risk of heart attack and stroke, alcohol in excess can
promote osteoporosis. In general, men should limit alcohol
to 2 drinks per day or less and women to 1 per day or less.
Those with osteopenia or osteoporosis may benefit from further
reductions.
Stop smoking – In addition to osteoporosis, tobacco raises
the risk of heart attack, stroke, cancer, and other diseases.
Hormone Replacement Therapy (HRT) – HRT does
have potential risks, including an increased risk of heart attack,
stroke, and breast cancer. Natural/bio-identical forms of HRT
may have less risk and can be an option for those with a
high risk for osteoporosis and a low risk of breast cancer and
cardiovascular disease.
For those who don’t have osteoporosis or osteopenia but
want to prevent it, it is important to address as many of the
modifiable risk factors listed above as possible.
Esther is a UK registered Naturopath and Nutritional Therapist. She
also holds a doctorate in Natural Health. Esther is a member of British
Association for Applied Nutrition and Nutritional Therapy (BANT) UK,
Federal Nutrition Therapy Practitioner (FNTP), UK and Member of The
Association of Nutritional Medicine Practitioners, Malaysia (ANMP).
Presently, Esther is the President of Naturopathic Medical Association
Malaysia which is recognised by the Ministry of Health in Malaysia.
44 Natural Health * October 2017 VOL 84