• Animal Protein
• Oestrogen
• Protein
• Poor Absorption
• Stress
• Sub-optimum nutrition
• Calcium in Balance
• Osteoporosis Prevention and Reversal Plan
• Vitamin D
• Exercise
• Smoking
• Alcohol
• Wild Yam Research Index

Animal Protein & Osteoporosis

In the UK, 22.5 per cent of women over the age of 50 suffer from osteoporosis (brittle bone disease). The majority (60,000) suffer with hip problems and over 40,000 from problems relating to the spinal vertebrae. 20 per cent of all hip fractures result in death, 50 per cent end up with impaired mobility and a further 20 per cent lose their independence as a result (1).

The WHO define osteoporosis in terms of low bone mineral density in relation to the average density found in young adults. A reduction of one standard deviation is considered ‘low bone mass’ (osteoporosis) and a reduction of 2.5 or more is considered to be ‘severe osteoporosis’ (2). This disease is now known to cost £750 million a year of which 33 per cent is spent on acute injuries resulting from the condition and the remaining 66 per cent is spent on rehabilitation and community care (3). Many women are advised to take Hormone Replacement Therapy to prevent post-menopausal bone loss, but this is not without risks. Potential side effects include a four-dold increased risk of breast cancer (4) and trebles the risk of cervical cancer (5). Calcium supplements are another commonly promulgated remedy, but this has been shown in clinical and epidemiological studies to be of very dubious value. Yet researchers have demonstrated that perhaps the most important factor in this whole scenario has been overlooked, and that is ...animal protein.

The amount and type of dietary protein ingested has been known for some time to affect bone mineral loss after the menopause. The first real evidence came from the Department of Home Economics, Andrews University, Berrien Springs, USA (6) which reviewed several epidemiological studies relating to bone density and diet. The first survey involved 1600 women in southwestern Michigan which revealed that those who had followed the lacto-vegetarian diet for at least 20 years had lost only 18% of their bone mineral by age 80, whereas closely paired omnivores had lost 35% (i.e. omnivores suffered virtually double the bone loss of vegetarian women.)

A separate study of self-selected weighed food intake showed no statistical difference in the amount of calcium ingested, but there was a distinct difference in the calcium-animal protein ratio and acid-base formation of foods in the diet. The explanation for this phenomenon is that meat products are high in uric acid - a standard quarter pound steak contains 16 grains of uric acid of which the body can only eliminate 9 in one day. As a result, the body automatically releases calcium (an alkaline mineral) from the bone to maintain the acid-alkaline equilibrium in the body.

In a recent Osteoporosis report in The Practitioner (7) there was no mention of animal protein as a potential risk factor . Yet these studies reveal fairly conclusively that the high uric acid levels in meat and poultry have a significant impact on bone loss in women. Further research revealed that the mineral densities of 304 older women from the continental United States closely paralleled those from earlier Michigan studies.

Observations from epidemiological studies done in different countries confirm that the higher the dietary intake of animal protein, the more common is osteoporosis(8). The Bantu people in Africa live on a low protein vegetable diet consuming less than 47 grams of protein per day and 400 mg of calcium, but they are to all intents and purposes free of osteoporosis and calcium deficient diseases (9). On the other hand, their genetic relatives living in the USA consuming a western diet high in meat and dairy food suffer from osteoporosis to similar levels as white people(10). Eskimos also conume a high protein diet (250-400gm per day from fish, walrus and whale meat, along with an extremely high intake of calcium (2,000mg or more from fishbones) and despite being physically active, they have one of the highest rates of osteoporosis in the world(11).

(1) Priorities for prevention of osteoporosis. Bath. National Osteoporosis Society. 1994
(2) The Practitioner. Nov 95, Vol239;650.
(3) Advisory group for osteoporosis report. London. Dept of Health. 1995
(4) N E J of Med, 3 Aug 1989. Reported in WDDTY Vol 4, 9.
(5) British Journal of Obstetrics and Gynaecology. July 1987. Reported in WDDTY Vol 4, 9.
(6) Marsh AG; Sanchez TV; Michelsen O; Chaffee FL; Fagal SM. American Journal of Clinical Nutrition (UNITED STATES) Sep 1988, 48 (3 Suppl) p837-41
(7) The Practitioner. Nov 95, Vol239;650.
(8) Chalmers J. Geographic variations of senile osteoporosis. J Bone & Joint Surgery. 52B (1970) 667.
(9) Walker A. Osteoporosis and calcium deficiency. Am J Clin Nut. 16(1965);327
(10) Mazess R. Bone Mineral content of North Alaskan Eskimos. Am J Clin Nutr. 27 (1974) 916.

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Oestrogen & Osteoporosis

Women are more at risk than men for developing osteoporosis. The female hormones oestrogen and progesterone are protective to women's bones, just as the male hormone testosterone is protective to men's bones. From the age of 35 onwards women regularly fail to ovulate which leads to minimal production of progesterone, the major hormone for bones. Women at most risk for developing osteoporosis are those that have had an early menopause before the age of 45 either naturally, or surgically by removing the womb and one or both ovaries, or who have been on hormone treatments. Those women that suffer, or have suffered with anorexia or bulimia are at great risk, particularly those that experience irregular, or an absence of their monthly period.

The two most common treatments for osteoporosis are hormone replacement therapy (HRT) and replenishing the bones with calcium through supplementation. Both methods of treatment have a sound basis. However, they are simplistic approaches to a complex health crisis.

Without a doubt oestrogen is important for bones, but it's role has been inappropriately exaggerated. Women are recommended HRT in the belief that oestrogen will protect their bones from the ravages of osteoporosis. The only reason those women with a womb are given a synthetic form of progesterone, known as a progestogen, is to minimise the side effects of oestrogen, particularly the risk for uterine and breast cancer. Those women without a womb are recommended oestrogen only HRT, but this does not protect their breasts. Oestrogen's role in protecting bones is to clear out old bone making available space for new bone to be laid down.

Oestrogen is not currently known to have a direct bone building action. Oestrogen is unlikely to deal with this osteoporosis, but does increase risks for developing certain forms of cancer. In addition, women are naturally exposed to higher levels of oestrogen from the age of 35 onwards due to regularly not ovulating. Progesterone, which has a bone building effect, is only produced in significant amounts after ovulation. Oestrogen is produced in varying large amounts throughout the menstrual cycle, and only significantly declines just before a period, and still osteoporosis cripples thousands of people each year.

Osteoporosis is a slow progressive disease. Bone loss starts to occur in most women from the mid thirties. It does not happen overnight with the last menstrual period, but develops alongside high oestrogen levels. Specific bone cells, known as osteoblasts, have receptor sites for progesterone. This is the hormone that ensures that new bone is built. Those women taking combined HRT do not experience much benefit from the synthetic form of progesterone added to it. Progestogens have been shown to have only a marginal effect on bone mineral density. There is no conclusive evidence that HRT will protect bones from the ravages of osteoporosis.

On the other hand, natural progesterone, when applied topically as a cream, in amounts normal to the physical needs of the body, and in a form identical to what the body produces has been shown to improve bone mineral density in women, irrespective of age, by 15% over a three year period. Dr John Lee from Sebastopol in California has been using natural progesterone with his patients for the last twenty years with excellent results. Progesterone in this form has no known side-effects according to Dr Lee. Natural progesterone is not patentable as it is a natural substance which inhibits vast profits being made through its sale. Synthetic hormones are patentable allowing a vast potential for profit. Natural progesterone is available only through prescription in this country (for further information contact Higher Natural on 01435 882880 in UK, +44 1435 882880 international)

Certain plant foods contain phytochemicals that have hormone-like activity. Those cultures whose diets are rich in soya and/or wild yam, both containing such phytochemicals, show little evidence of osteoporosis.

Protein & Osteoporosis

One of the most significant, yet less well-known risk factors, according to a World Health Organisation research survey, is excessive protein consumption. Excess protein immediately gives rise to two problems. One, protein is digested in the presence of high levels of acid in the stomach. Women, particularly those over 50 years of age often produce insufficient acid to digest the quantity of protein eaten in the diet. This acid, known as hydrochloric acid (HCl) initiates the digestion of protein by uncurling the protein strands and activating the protein digesting enzyme so that the enzymes involved can work on chopping them up into simple units that the body can absorb. At the same time this acid is vital for releasing the minerals from the food that is eaten. Low levels of acid can lead to poor absorption of minerals, including calcium, magnesium and zinc, all of which are vital for bone health.

The second problem is that foods high in protein, particularly the animal proteins are acid-forming. The body has to work very hard to neutralise them. It does this by calling upon the reserves of what are known as alkalising minerals in the body. An important alkalising mineral is calcium. To maintain life the blood has to be kept very slightly alkaline, and it will do this at all costs. Even if this means calling on your reserves of calcium in the bones. Calcium is called out of the bones to neutralise the acid, only to be excreted via the kidneys and is then lost in the urine. This can cause an over-alkaline urine and predispose the person to urinary infections.

Eskimos are the classic example of a high protein diet. They eat a diet dependent on seal meat and fish, with very few fruits and vegetables being available. They suffer the highest rates of osteoporosis, despite the fact that the high quality of unsaturated fat in the diet protects their arteries. Fruits and vegetables contain acids, but they are weak acids and it is very easy for the body to dispose of them within hours through the lungs. Red meat, chicken, fish, eggs and dairy produce are all high protein foods. The trend to eat low fat dairy foods may be protective to your blood vessels, but may not be as kind to your bones. As soon as the fat content of a food is lowered, the protein value will automatically increase. High intakes of cottage cheese and low fat yoghurts may not be such a good idea after all. These foods do not occur in nature. Neither is it vital for humans to eat animal produce at all, though small quantities of high quality animal produce is unlikely to do any real harm. Vegans, those that do not eat any animal produce are amongst the healthiest people.

Poor Absorption & Osteoporosis

Many factors can contribute to poor absorption of minerals, besides too little stomach acid. The small intestine is lined with thousands of minute structures called villi, that waft about maximising the ability for the body to absorb nutrients. Foods rich in gluten which are wheat, rye oats and barley, can damage the villi, decreasing the surface area for absorption. High intakes of dairy produce can also aggravate the gut wall leading to poor absorption. Although dairy produce is a rich source of calcium, it is not too easy for the body to absorb this form of calcium, known as calcium lactate. Cultures that do not consume dairy foods have little incidence of osteoporosis. Nuts, seeds and green leafy vegetables are rich in calcium and the balancing mineral magnesium, which is needed to absorb and use calcium properly in the body. Another major factor known to interfere with good absorption is an overgrowth in the gut of the yeast organism Candida albicans that is responsible for causing thrush. Diets rich in phytates, found in wheat and soya products can bind important minerals in the gut like calcium, magnesium and zinc, inhibiting good absorption. Eating a varied diet helps reduce the likelihood of over consumption of any one food.

Stress & Osteoporosis

Just like too much protein, too much stress causes the body to leach calcium from the bones. Stressors include the use of caffeine and nicotine as well as any physical or emotional stressors that may be going on in your life. At regular intervals throughout the day, many people are giving their body a red alert signal. Every time this happens calcium gets called out of the bones to help prepare the body for the perceived danger. A stressful job, relationships, or relying on tea, coffee, chocolate and cigarettes to see you through the day will almost certainly rob your bones of calcium. To add insult to injury the calcium is not adequately called back into the bones, as the body hardly gets a chance over the day to perceive that the emergency is truly over. The body will very kindly dispose of calcium for you as it knows it can't keep it in the blood. It will deposit it out of immediate harms way on artery walls, dump it into joint tissue or it may end up for some as part of a painful gall stone or kidney stone.

Sub-optimum nutrition & Osteoporosis

Sub-optimum nutrition is the rule for most people, not the exception. It can occur simply through just not eating enough food, or as is more likely in the modern world eating a diet that is highly calorific, but nut nutrient dense. These are predominately the refined foods, alcohol and confectionery. Some foods are rich, as in dairy produce, in specific nutrients and low in others. A limited diet that repetitively uses the same foods is likely to be one that is unbalanced and unable to provide all the nutrients needed for health, and specifically for bone health. Sometimes, it is an excess of a particular nutrient that causes the problem in combination with low levels of other nutrients.

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Calcium in Balance & Osteoporosis

Calcium needs a balance of phosphorous and magnesium to work effectively in building bone. Typical 'junk' food diets are rich in phosphorous which throws the balance out. Dairy produce is rich in calcium, but low in magnesium. Magnesium is needed to absorb and use calcium properly in the body. Nuts, seeds and green leafy vegetables are rich sources of both calcium and magnesium. Vitamin D, the sunshine vitamin is vital for the absorption of calcium and phosphorous and helps stop calcium and phosphorous being lost in the urine. Good weight bearing exercise, walking briskly on a regular basis is a fine way to stimulate healthy bones. Three brisk 20 minute walks a week are recommended.

Osteoporosis Prevention and Reversal Plan

Prevention is far better than looking for a cure. And, according to the work of Dr Lee, osteoporosis is a reversible disorder. Take heart, it appears that even in the seventh decade the condition can be reversed. The human body responds marvellously to being provided with the right raw materials needed for health. Here's what to do:

• take regular exercise
• eat plenty of wholefoods
• eat plenty of nuts, seeds and yellow and green leafy vegetables
• eat a varied diet that includes some soya milk, tofu and wild yam
• limit intake of animal protein to a minimum
• avoid 'junk' foods and stimulants, limit alcohol
• seek nutritional advice from a professional nutrition consultant to check out complicating factors like candidacies, digestive function and individualised needs for supplements

Source : The Vegan Society

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Vitamin D & Osteoporosis
Vitamin D plays an important role in calcium absorption and in bone health. It is synthesized in the skin through exposure to sunlight. While many people are able to obtain enough vitamin D naturally, studies show that vitamin D production decreases in the elderly, in people who are housebound, and during the winter. These individuals may require vitamin D supplementation to ensure a daily intake of between 400 to 800 IU of vitamin D. Massive doses are not recommended.

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Exercise & Osteoporosis
Exercise is an important component of an osteoporosis prevention and treatment program. Exercise not only improves your bone health, but it increases muscle strength, co-ordination, and balance and leads to better overall health. While exercise is good for someone with osteoporosis, it should not put any sudden or excessive strain on your bones.

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Smoking & Osteoporosis
Smoking is bad for your bones as well as for your heart and lungs. Women who smoke have lower levels of estrogen compared to non-smokers and frequently go through menopause earlier. Postmenopausal women who smoke may require higher doses of hormone replacement therapy and may have more side effects. Smokers also may absorb less calcium from their diets.

Alcohol & Osteoporosis
Regular consumption of 2 to 3 ounces a day of alcohol may be damaging to the skeleton, even in young women and men. Those who drink heavily are more prone to bone loss and fractures, both because of poor nutrition as well as increased risk of falling.

Source: - The National Osteoporosis Foundation

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