By Emma Suttie, D.Ac, AP
Osteoporosis is the gradual loss of bone density that makes bones brittle, increasing the risk of fractures. Women are at a higher risk of developing osteoporosis because of the steady loss of estrogen after menopause. There are some risk factors that contribute to your chances of developing osteoporosis, and they are:
- Age – bone density decreases naturally as we age
- Heredity and genetics – osteoporosis tends to run in families
- Being thin with fine bones increases your risk
- A diet high in sodium
- Carbonated drinks
- Stress
- Dieting
- Caffeine
- Smoking
- Heavy alcohol use
- Excess sugar intake
- Certain medications, such as the birth control pill and drugs for hypothyroidism, weaken bones
- Lack of exercise – weight-bearing exercises cause the body to lay down new bone, increasing bone mass
- A diet lacking in calcium, phosphorus, and vitamin D
- Too much animal protein in the diet can leach calcium from the bones
- If you have broken many bones in your adult life, you are more susceptible
Although some of these risk factors cannot be avoided, many can, and diet and exercise are vital to your bone health. Eating a diet high in calcium and balancing that with adequate levels of vitamin D, which is responsible for the absorption of calcium, is important for the strength and density of bones. Most people associate dairy products with foods high in calcium, but for those who prefer not to eat dairy, there are many foods that are extremely high in calcium. Here is a list of non-dairy sources of calcium.
Non-Dairy Sources of Calcium
- Tofu
- Chia seeds
- Almonds
- Sesame seeds (ground or pulverized for better absorption)
- Tapioca
- Collard greens
- Kale
- Bok Choy
- White beans
- Figs
- Black-eyed peas
- Broccoli
- Sardines with the bones
- Seaweed
- Turnip greens
- Oranges
Vitamin D & Calcium Absorption
Getting enough vitamin D is crucial for calcium absorption. Common wisdom says that 30 minutes of sunshine a day is adequate for the average adult. Note that a diet high in animal proteins can cause calcium to be absorbed poorly, so if you are trying to build up calcium and strengthen bones, consider limiting your intake of animal proteins. It is also important to note that if we are not getting enough calcium in the diet, the body will take the calcium it needs from the bones, so make sure you are getting enough! The recommended daily amount is between 800 milligrams and 1200 milligrams for lactating women.
Fosamax and Boniva
Fosamax (Alendronate) and Boniva (Ibandronate) belong to a group of drugs called bisphosphonates. They alter the cycle of bone formation and breakdown in the body, decreasing the rate at which bone cells are absorbed. They are both commonly prescribed to postmenopausal women for osteoporosis.
Acupuncture & Chinese Herbs
Although sometimes drugs like this are a good option if you’re suffering from severe bone loss and your bones have become dangerously brittle, my suggestion would be to always try to rebuild bone naturally. Medications often just treat symptoms and do not tackle the underlying problem, which is what Chinese medicine is all about. Of course, there are times when medications are necessary, but even so, I would always encourage a patient to be working towards balance so that eventually they do not need the drugs.
Acupuncture and Chinese herbs have been shown to be extremely effective for osteoporosis. There have been many clinical trials that show that both acupuncture treatments and Chinese herbal formulas that treat the kidneys (in Chinese medicine, the kidneys govern the bones, growth, and maturation) are very effective in building bone mass, making the bones less brittle and susceptible to fractures.
Exercise
Weight-bearing exercise is what the body needs to lay down new bone, and it is prescribed for people with osteoporosis. Weight-bearing exercise is defined as exercises performed on one’s feet, working the bones and muscles against gravity. While that doesn’t mean going to the gym and lifting weights, many types of exercise fall into this category and will improve bone health.
- Walking
- Jogging
- Dancing
- Climbing stairs
- Tennis
- Volleyball
- Tai Chi
- Yoga
- Golf
- Gardening or working in the yard
As you can see, these are activities that almost anyone can do. Exercise is not only good for osteoporosis but also vital to our overall well-being. I always encourage patients to try to go outside every day, take some deep breaths, and spend time in nature. It is a very grounding activity and often pulls us out of our heads and reminds us of what is important.
In conclusion, my best advice on what to do about osteoporosis is to make changes to your diet, including eating as many calcium-rich foods as possible, and to ensure you are getting adequate vitamin D so the calcium you eat is fully absorbed. Remove excess salt, sugar, and alcohol from your diet, and limit caffeine. Take some time every day to exercise, even if it’s just going for a walk, to give your bones a workout and stimulate them to lay down new bone, increasing your bone density. And last but certainly not least, I would highly recommend seeking out an acupuncturist for regular treatments, with the addition of Chinese herbs, which are excellent for strengthening the kidneys and building strong, healthy bones.
Featured image by Tima Miroshnichenko on Pexels