Osteoporosis Defense Diet

What is Osteoporosis?

Osteoporosis is characterized by decreasing bone mass leading to bone fragility and a subsequent increase in fractures. Just like the hardening of arteries and other chronic diseases, osteoporosis is a slow and long process of deterioration. Today thousands of people, most of them women, suffer from this ailment. Although it strikes both sexes women are most affected because of their dramatic rate of bone loss in early menopause when estrogen production varies. Sadly there are no early symptoms. The hallmark is the thinning of bones, which reach their breaking point, hat even the slightest movement causes enough stress to break a bone. Osteoporosis can have devastating effects. The disease steals slowly into the victim’s life causing pain and disability to the wrist, hip and spine. Although there is no cure for osteoporosis, the good news is that it is preventable and treatable.

What causes osteoporosis and why are women particularly prone to the disease?

Bones are complex and dynamic organs. There are two types of bone cells – osteoblasts, which make bones and osteoclasts, which break down bones. Normally the cells function in tandem throughout life to reabsorb worn out bone tissue and replace it with new. In osteoporosis, this balance is upset.

The hormone ‘estrogen’, which is present in greater amounts in women than in men, regulates the bone deposition process. In men, estrogen and androgen work together. Women after menopause have lesser estrogen than men. That is why men, though prone, are less susceptible to get osteoporosis.

Women have two stages of bone loss. First is between 35 years of age to menopause, caused by a drop in estrogen levels. Second happens after menopause, caused by lack in estrogen.

The most common locations of fracture among women are hips, wrists and vertebrae. Women with personal history of fracture, regular smoking, low body weight, low calcium intake and poor eating habits are at maximum risk. Severe weakening of the bone may cause a sudden hip fracture or vertebra collapse and this will manifest in the form of back pain and spinal deformities.

Treatment option for osteoporosis:

The key to preventing osteoporosis and many other diseases of aging is a healthy way of life, particularly a good diet high in calcium. The main goal of osteoporosis treatment is to minimize the fracture risk. This can be made possible by:

• Maintaining bone health through diet and exercise
• Prevention of further bone loss
• Minimizing chances of injury

These goals can be achieved by lifestyle modification and in some cases drug therapy. Estrogen is frequently prescribed for menopausal and post-menopausal women to prevent osteoporosis. Yet, the use of estrogen has been associated with an increased risk of breast cancer and cancer of the endometrium (lining of the uterus). Estrogen, with progesterone, in a combination called HRT reduces the risk of endometrial cancer but the issue of breast cancer still remains.

Prevention:

Lifestyle modification with good nutrition is the key to the prevention of osteoporosis. Consuming enough calcium and vitamin D through out life helps to achieve peak bone density. Taking calcium supplements alone may slow down the loss of bone mass but will not succeed in replacing bone that has been lost. Effective calcium absorption begins in the stomach. If the stomach produces too little acid (hydrochloric acid) calcium remains insoluble. Factors leading to reduced stomach acid secretion include a diet of processed foods, excess consumption of antacids, poor intestinal health such as those suffering from irritable bowel syndrome and ulcerative colitis, over consumption of meats, carbonated drinks and caffeine. The other important nutrients that contribute to good bone health are :

• Vitamin D - is required for intestinal absorption of calcium. Sources include egg yolk, lever and oily fish like tuna. Natural sources are few, but when your body is exposed to ultra violet rays of the sun, the oily substance in the skin is converted to Vitamin D and transferred to the blood stream. So exposure to sunlight is the most natural source.
• Magnesium – is essential for the conversion of Vitamin D to its biologically active form. Sources are whole grain cereals, leafy vegetables, nuts, milk, legumes and meat.
• Manganese – is necessary for the mineralization of the bone as well as the production of cartilage and connective tissue. Sources are grains, legumes, fruits and green leafy vegetables.
• Zinc and Boron – are vital for normal bone functions and absorption of calcium. Sources are milk, lever, shell fish and wheat bran.

A diet with high proportion of refined sugar, white flour, fats, canned and processed foods contain far less nutrients than diets which includes whole grains, pulses, greens, other vegetables, milk, soy and soy milk, nuts and tofu.

Exercise and Osteoporosis:

Prevention and treatment of osteoporosis should include regular exercise. Like muscles, bone is a living tissue that becomes stronger with exercise. The best exercise for the bones are weight bearing exercise like walking, swimming, cycling and use of light weights. These not only help bone health and muscle strength but also blood circulation. Alternate therapies like acupressure for pain relief, use of herbs that elevate estrogen levels, yoga for better balance and coordination and homeopathy are commonly practiced. Most people opt for yoga which includes various stretching, bending and curling postures for preservation of bone mass and to restore the original flexibility. ‘Suryanamskar’ targets the major muscles of the body like the shoulder, neck, chest, arms, hips and legs. Other commonly practiced ‘asanas’ like ‘trikonasana’, ‘hastaprashavasana’, ‘chandrasana’ and ‘parvatasana’ strengthen the muscles and prevent bone loss. These ‘asanas’ give relief from pain and prevent further injury. (The s tretching of the various joints in these ‘asanas’ and the secretion of the lubricant called synovial fluid. This releases into the joints and keeps them supple and results in reduced stiffness).

There is a very rosy picture for osteoporosis with early diagnosis, god treatment options and alternative therapies.

Sample Diet:

   Follow this diet which is rich in calcium and other nutrients to ensure prevention of osteoporosis.

Breakfast	1 cup herbs tea, 1 cup dalia, oats or wheat flakes with 1 tea spoon honey (use low fat milk), 1 bowl of fruits, 4 almond, 2 dates and 1 banana.
Lunch	2 rotis made of atta mixed out of ragi/nachni (millet) and wheat 1 cup vegetable with greens, 1 cup dal or pulses, salad with 1 cup curds.
Evening	1 cup herb tea, bhel or boiled chana with onions, lime juice and garnished With chopped coriander leaves.
6:00 pm	1 glass vegetable juice made from doodhi, palak, mint and coriander.
Dinner	1 or 2 rotis of ragi or soy, 1 cup Vegetable, 1 cup dal and salads For non-vegetarians – fish or chicken.

  (At least 2 – 3 servings of fruits like banana, papaya, pomegranate to be included in the daily diet).