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Thin Bones? It takes more than Calcium!
Quick Quiz: What disease is
both more common, and kills more women than breast
cancer every year?
Answer: Osteoporosis.
One in three women and one in four
men already have the disease. In fact, the United
States Surgeon General estimates that by the year 2020,
half of Americans over 50 will have osteoporosis. So
what is this disease and what can be done to prevent it?
Osteoporosis is the loss of bone
mineral density, or thinning of the bones. This
thinning of bones increases the risk of fracture,
especially in the hips and spine. On average, somewhere
between 25-40% of people that suffer hip fractures will
not live through the year. It results in hundreds of
thousands of deaths every year, but does not receive the
attention it deserves.
Bone is made up of many minerals
including Calcium, Potassium, Magnesium, and Sodium. A
large percentage of bone is also protein. And this is
only a small list of the major components; there are
many other micronutrients and minerals that also play
key roles.
So if you have a bone density test
that shows you have thin bones, what does this really
mean? Is it a lack of calcium, magnesium, or
potassium? Are you missing protein? Or could it even
be a deficiency of something like Vitamin’s D or K in
the diet, which are both important in forming strong
bones). All a bone density test shows is a lack of
bone, and not what or why.
Normally, the first thing that
comes to anyone’s mind when they hear they have
osteoporosis is “I need more Calcium. I should drink
more milk. I need a calcium supplement,” but this is
obviously dead wrong. We lead the world in calcium
consumption, and yet we are number one in osteoporosis.
Calcium does play a role, but it is only 1 player.
Building healthy bones takes a team effort.
So what is the best way to prevent
Osteoporosis? Forget about all the facts and minerals
already mentioned; you don’t need to memorize that list
for your next supplement. There is a simple solution to
stopping Osteoporosis: A Healthy Lifestyle. It can be
as simple as eating enough green leafy vegetables and
protein, getting enough sunlight, and exercising. All
are equally important.
Green leafy vegetables provide the
vitamins and minerals that make up strong healthy
bones. Here is one of the best questions to ask
yourself: If a cow’s milk is full of calcium, where did
the cow get her calcium? A mature cow definitely does
not drink milk! It was from the grass, which is
a green leafy vegetable. Now this doesn’t mean go eat
grass. There are much better sources like spinach,
kale, broccoli, and cauliflower (although its not
green). These aren’t just important to healthy bones;
they are also part of a healthy diet.
Sunlight is important because it’s
the best source of vitamin D. It is also the cheapest.
There are several forms of Vitamin D, but there is none
better than what is naturally made by your body. An
hour of sun exposure per day on 40% of your body is more
than enough to generate what your body needs.
Exercise is another key component
that is often missed. Studies have shown exercise to be
at least as important, if not more important than
supplementation. In fact, studies show that women who
sit for more than nine hours a day are 50% more likely
to suffer hip fractures, than those that sit less than
six. The key is to just get up and get moving.
The best exercises are “weight
bearing” exercises. This can be as simple as going for
a walk. Walking is low impact and weight bearing, and
bone health is just one of its many benefits. If
someone really wants to challenge their system and build
strong bones, they can begin a weight-training program.
It is really up to the individual and their goals.
Osteoporosis is not something to
fear, but to recognize as something that is
preventable. And even if you have developed the
disease, it is never too late to improve your bone
health. The best part is it can be as simple as
beginning a Healthy Lifestyle.
Consult your healthcare provider or
lifestyle coach before beginning any changes in diet or
exercise.
Dr Lee Schwalenberg, D.C. is a
licensed Doctor of Chiropractic at Stone Chiropractic in
Kaukauna, WI. Stone Chiropractic is a proud member of
the C.R.E.W. Committee (Caregiver & Recipient Education
& Wellness Committee) for the Community Benefit Tree of
the Fox Valley. For more information call 920-462-0912
or visit www.stone-chiro.com. |
