July 1, 2004 |
Bone Health Four Steps to Stronger Bones Concerned about osteoporosis? Good. That means this degenerative disease has your attention, which may be the most important step in protecting yourself against it. And there is reason for concern. Women are three times more likely to develop osteoporosis than men, and eight times more likely to fracture a hip. This is a frightening concept, especially since a lot of women who take calcium supplements still get osteoporosis, and the big guns in treating ithormones and expensive drugs such as Fosamax and Miacalcincan cause unpleasant side effects and health risks of their own. In addition some are prohibitively expensive. It’s never too early to start working toward stronger, healthier bones. I have patients well into their 80s who enjoy documented bone strengtheningnot just a slowing of bone losson the program outlined in these six steps. Step One: Get Your Bones Tested. Ask your physician to order a DEXA (dual x-ray absorptiometry) test, to measure the density of bone in your pelvis (hip) and spine, the two most life-altering weak spots if you have osteoporosis. Why: To identify your current bone strength and provide a baseline to compare to, so you can see whether your bone-strengthening program is working. How: If DEXA technology is not available in your doctor’s office, odds are a nearby hospital or clinic has it. Step Two: Help Your Body Neutralize Excess Acid. Why: The human body is designed to be slightly alkalineit has a built-in buffering system to neutralize excess acid generated through diet, exercise, and even stress. As we enter middle age, our buffering systems often weaken, and our bodies have to find another way to neutralize acid. Bones contain the body’s biggest reserves of acid-neutralizing (alkaline) mineralsincluding calcium. When the body becomes overly acidic, those minerals are stolen from the bones to restore the blood’s slightly alkaline pH and then discarded in urine. Over time, this causes bones to weaken and become more porous, leading eventually to osteoporosis. Step Three: Take High-quality Supplements. Why: The average American diet is grossly deficient in minerals, and even if you think you eat a bone-friendly diet, many of the foods available today are cultivated in mineral-depleted soils. Remember, your bones not only serve to support your body, they also are called upon constantly to donate their mineral reserves to neutralize excess acid in your blood. Even when your acid load is tempered by adjusting your diet and other high-acid factors, the body continues to make daily mineral withdrawals from your bone bank to neutralize acid by-products of metabolism and stress. Whether your bones can afford this will depend on their mineral reserves. How: First, don’t expect calcium alone to do the trick. Many of the bone-building minerals work best if taken together. Second, don’t rely on a 1- or 2-tablet daily multivitamin-mineral supplement to maintain strong bones. Your mineral needs cannot possibly be met by such small dosages. Instead, choose a daily supplement formulated for bone health with a variety of bone-supportive essential nutrients in proper balance with each other. See Nutrients for Stronger Bones for my recommendations. Step Four: Have Your Hormones Tested. Why: Estrogen, progesterone, testosterone and DHEA each play an important role in strengthening and building your bones.
Read More on Bone Health: Getting Started Keep it SIMPLE Bone Health tip Flaxseed Nutritional Therapies Supplements for Stronger Bones Complementary Therapies An Ancient Solution to a Modern Problem
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