Osteoporosis? Why does it matter?
The truth is that even if you are not presently suffering with Osteoporosis, the lifestyle decisions that you make now will determine whether you will or not.
The bone skeleton not only provides mobility, support, and protection for the body, it is also the storehouse for essential minerals. Calcium is the most abundant mineral in the human body, making up 1.5 to 2% of the total body weight. Approximately 1,200 g of calcium are present in the body of an adult human; more than 99% of that amount is found in bones. (Arnaud, 1988). Phosphorus, along with calcium, is essential for calcification of bones (85% of body phosphorus is located in the skeleton).Of total body magnesium, 60 to 65% is found in bone and 27% is located in muscles (Shils, 1988).
This article will provide you with nutritional guidelines on how you can prevent Osteoporosis or control it, while showing the link between the SDA diet and lifestyle practices, and bone health.
Statistics:
It has been estimated in the US population age 50 and older, that 10.3% or 10.2 million suffer from osteoporosis, and 80% of these affected cases are females. In addition, there are potentially 43.4 million people, or 44% of the population with osteopenia (reduced bone mass of lesser severity than osteoporosis) [3]. Over two million osteoporosis-related fractures occur annually, leading to more than 19 billion dollars in health care costs in the US [4, 5].
What is Osteoporosis?
According to the Mayo Clinic, “Osteoporosis is a condition where bones become weak and brittle — so brittle that a fall or even mild stresses such as bending over or coughing can cause a break. Osteoporosis-related breaks most commonly occur in the hip, wrist or spine.”
Bone Health and Osteoporosis: A Report of the Surgeon General in 2004 states that “During childhood and adolescence bones are sculpted by a process called modeling, which allows for the formation of new bone at one site and the removal of old bone from another site within the same bone. This process allows individual bones to grow in size and to shift in space.
Much of the cellular activity in a bone consists of removal and replacement at the same site, a process called remodeling. The remodeling process occurs throughout life and becomes dominant by the time that bone reaches its peak mass (typically by the early 20s). Remodeling continues throughout life so that most of the adult skeleton is replaced about every 10 years.”
When we are young, our bodies make new bone faster than it breaks down old bone and our bone mass increase. After the early 20s, this process slows down. As we age, bone mass is lost faster than it's created.
Understanding how the SDA diet and lifestyle practices play a role in preventing and controlling Osteoporosis
These nutritional guidelines and lifestyle practices prevent further bone loss and strengthen weak bones.
- Adequate calcium, phosphorus, magnesium and Vitamin D are particularly essential.
- Dietary minerals ( calcium, phosphorous and magnesium) help to replace minerals that have been lost by the obligatory processes of urination, defecating and sweating. However, there must be a balance with all three minerals.
- It is important to consume enough calcium and to prevent its loss through the urine.
- The recommended dietary allowance for calcium is between 500 and 800 mg for adults to replace losses of calcium and form new bone.
- Vitamin D is necessary for calcium in the diet to be absorbed. It helps to transfer calcium from the intestine to the bloodstream. The recommended daily amount of vitamin D is 15 mcg (600 IU) for adults up to 70 years old, and 20 mcg (800 IU) for individuals 71 years and older [9]. Exposure to direct sunlight increases Vitamin D levels.One of the key health principals that Seventh Day Adventists adhere to is that of adequate sunlight. Research shows that vegans are at no greater risk for hip fracture when this diet is supplemented with vitamin D or adequate exposure to sunlight as opposed to non vegetarians.
- Caffeine in coffee interferes with calcium absorption in the intestines, leading to reduced bone density over time.A meta-analysis published in the BMJ and other journals found a modest association between high coffee consumption and increased risk of fractures, suggesting that heavy coffee drinkers might have a higher likelihood of developing osteoporosis-related fractures
(BioMed Central) .Use of caffeine and its products have long been discouraged among and by the Seventh Day Adventist community. - Excessive protein is known to promote calcium loss through urine. A diet rich in animal protein such as meat, fish and shellfish makes the blood more acidic. The body tries to deal with this by releasing minerals such as calcium from the bones to help alkalize the blood. This results in further weakening of the bones.The health reform principals followed by Seventh Day Adventists discourage the consumption of animal foods, especially with how diseased animals have become through rearing.
- Diets high in salt are also known to promote calcium loss through urine. “Sodium and calcium share a common pathway in the kidneys. When sodium intake is high, the body excretes more sodium through urine. This process also increases calcium excretion (calciuria). For every 100 mmol increase in sodium intake, there is an associated increase in urinary calcium by about 1.4 mmol, which could result in significant bone calcium loss over time.” According to the article, ‘Higher Urinary Sodium, a Proxy for Intake, Is Associated with Increased Calcium Excretion and Lower Hip Bone Density in Healthy Young Women with Lower Calcium Intakes' by Jennifer L. Bedford and Susan I. Barr published November 10, 2011.
- Fruits and vegetables vary in calcium content. However, they help to alkalize the blood, so they prevent the loss of calcium through the urine.” A diet rich in whole plant foods, whilst minimizing refined and processed foods works to create an ideal environment for bone formation.” according to Mr. Rajiv Bajekal, Orthopedic Surgeon and Lifestyle Medicine Physician and Lisa Simon, Registered Dietitian.The SDA diet is one which predominantly promotes consuming a variety of whole fruits and vegetables.
- For women, menopause causes a reduction in estrogen levels, which significantly speeds up bone loss. Soy and soy products, especially tofu, support bone health because it produces plant based hormones (phytoestrogens) that help to replace those produced by the ovaries. Studies have shown that estrogen prevents trabecular bone loss completely.Seventh Day Adventists are popular for creating and consuming soy and soy products as part of their meals.
- Calcium-rich plant foods include tofu, sesame, almonds, cabbage, broccoli, cauliflower, sprouts, molasses, coconut pulp, oranges, green leafy veggies and turnips. Most of these are also good sources of phosphorous and magnesium.If you already suffer from osteoporosis, lightly cooking leafy greens such as spinach and kale, which are rich in oxalic acid, can help reduce the amounts in there. While they do not harm your bones directly, they can reduce the amount of calcium available to your bones by binding with calcium and other minerals that are eaten at the same time, according to the Royal Osteoporosis Society.
- Aged cheese, although rich in calcium, also contains a lot of salt and protein. This increases calcium loss through urine.Ellen G White, in her counsel to Seventh Day Adventists members, made the following statement; “Cheese should never be introduced into the stomach…It is wholly unfit for food”—Testimonies for the Church 2:68, 1868
- A diet rich in fats reduces calcium absorption. The fat unites with the calcium in the intestines forming soaps which cannot be absorbed but rather excreted with the feces.Ellen G White also gave the following counsel to the church; “Food should be prepared with simplicity, yet with a nicety which will invite the appetite. You should keep grease out of your food.” Testimonies for the Church 2:63, 1868
- White sugar depletes calcium deposits in the body. Consumption of refined sugars leads to a significant increase in the excretion of calcium through urine. This is because sugar intake can cause an acidic environment in the body, which the body tries to neutralize by leaching calcium from the bones.
Also, high sugar intake can interfere with the absorption and utilization of essential nutrients, including calcium. For instance, sugar consumption can deplete the body's stores of magnesium, which is necessary for the proper absorption and utilization of calcium. Without adequate magnesium, calcium cannot be effectively absorbed, further contributing to calcium deficiency. (University Health News) Therefore, it is essential to reduce and in some cases, all together avoid foods high in granulated sugar such as soft drinks, energy drinks, candy, cakes and cookies.In reference to sugar, Ellen G white made the following statement. “Sugar clogs the system. It hinders the working of the living machine.” —Testimonies for the Church 2:368, 369, 1870 - Chocolate is harmful to bone health as it contains sugar, caffeine, fat and oxalic acid. They all reduce minerals.
- Alcohol alters the function of the cells that generate bone tissue. This causes them to form less bone tissue than that which is destroyed. In addition, “Alcohol can interfere with the balance of hormones that are critical for bone health, such as cortisol, which when elevated, can lead to bone loss
.” (National Institute on Aging) . In the Korean National Health and Nutrition Examination Survey (KNHANES): a large-scale study, which included data from 2008 to 2010, assessed the bone mineral density (BMD) in postmenopausal women. It found that higher alcohol intake was associated with lower BMD in various parts of the body, including the lumbar spine and femoral neck. The study indicated that heavy drinking significantly increases the risk of osteoporosis among women, primarily due to the negative impact on bone health (PLOS) .“Wine is a mocker, strong drink is raging: and whosoever is deceived thereby is not wise.” Proverbs 20:1. Seventh Day Adventists, in keeping with their belief that the body is the temple of the holy ghost, strongly discourage and abstain from the consumption of any alcoholic beverages.
In addition to good nutrition, regular exercise is essential for keeping your bones healthy throughout your life.
- Weight lifting and walking are particularly helpful. According to Harvard Health Publishing, “Research shows that strength training can play a role in slowing bone loss, and can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones.”With a lifelong commitment to regular, moderate exercise, the vitality of senior SDA citizens in the Loma Linda California blue zone is improved. Most are gym members and power walkers at 70 years of age and older.
TAKEAWAY:
The nutrition and lifestyle choices that you make each day can either prevent, contribute to, control or worsen Osteoporosis. You now have the information needed to make better choices. You can do this!
