The National Health Institute defined osteoporosis as “a skeletal disorder, characterized by compromised bone strength, leading to an increase fracture”.
Here’s how a normal bone looks like compared to osteoporotic bone under a microscope:
The black parts of both the images are spaces, and the more spaces a bone has the weaker it is.
Calcium keeps our bones and teeth strong, hence, supporting our skeletal structure and functions. Calcium constitutes the principal mineral of the skeleton. It is therefore essential to provide our body with adequate calcium intake to prevent osteoporosis. Likewise, lack of calcium leads to weaker bones.
Primary causes of osteoporosis:
16 teaspoons of sugar increase urinary calcium secretion by 124%. Add chocolate and you get 147% more calcium to be wasted out of your body.
(J Clin Endocrinol Metab. 1998 Jan;83(1):165-8, Horm Metab Res. 1994 Aug:26(8):383-6.)
2. Salt (Sodium chloride)
Salt causes fluid retention and increases kidney filtration of calcium. Sodium and calcium compete for retention in the body and sodium always wins.
(J Am Coll Nutr. 2006 Jun;25(3 Suppl):271S-276S).
3. Deficiencies of vitamins
Lack of vitamins D, K, B12, B6 and folic acid, and minerals magnesium, copper, and boron pre-dispose to osteoporosis.
(Ann Med. 2005;37(4):278-85. Br J Biomed Sci. 1994 Sep;51(3):228-40)
Where can we get these nutrients?
|Vit D||Vit K|
Dark Leafy Greens
|Vit B12||Vit B6|
|Dark leafy greens
Nuts and Seeds
Beans and Lentils
Beans (red kidney)
Cashew Nuts (raw)
Both men and women are equally susceptible to osteoporosis through inactivity.
(Am J Epidemiol. 2001 Jul 1:154(1):60-8)
Caffeine increases the urinary excretion of calcium, magnesium, sodium and chloride for at least 3 hours after consumption.
Caffeine decreases bone by preserving testosterone.
(J Nutr. 1993 Sep;123(9):16111-4. Am J Epidemiol. 1996 Oct 1;144(7):p)
Drinking particularly during adolescence and young adulthood, can dramatically compromise bone quality, increasing the risk of osteoporosis.
Research indicates that the effects of alcohol on bone cannot be reversed, even if alcohol consumption is terminated.
(Alcohol Res Health 2002;26(4):292-8.)
Tobacco decreases bone mass and quality making it more susceptible to fractures. Smoking affects pituitary, thyroid, adrenal, testicular and ovarian function, as well as calcium metabolism.
(Orv Hetil. 2006 Mar 19;147(11):495-9. Eur J Endocrinol. 2005 Apri; 152(4):491-9)
8. Acidic diet
A diet which makes your blood more acidic significantly increases urinary loss of calcium. Examples of acid forming foods include grains, potatoes, and animal products. Cheese is the very worst.
(J Bone Miner Metab. 2004;22(6):561-8)
9. Animal protein
Elevated metabolic acid produced from animal protein in the diet is buffered by calcium from the bones and leads to osteoporosis.
(Calcif Tissue Intl. 1992 Jan;50(1):14-8.)
10. Phosphoric acid.
Phosphoric acid makes the whole system acidic and increases calcium excretion in the urine.
(Osteoporos Int. 2005 Dec;16(12):1803-8.)
Sources of phosphoric acid:
- Baking Powder
- Egg yolks
11. Chronic stress
Elevated chronic stress has been shown to increase osteoporosis.
(Proc Natl Acad Sci USA. 2003 Jul 22;100(15):9090-5)
The risk of hip fracture increases by 90% with depression. Older people with depression have 40% greater risk of falling and breaking a bone.
(Proc Natl Acad Sci USA. 2006 Nov 7;103(45):16876-81.)
Overall, we need to have a balanced and good diet and healthy lifestyle to prevent osteoporosis. A positive outlook in life leads to the goal of having stronger bones.
” A merry heart does good, like medicine, but a broken spirit dries the bones.” Proverbs 17:22 NIV.
This is a summary of the presentation by Dr. Gazel Mojica during the Sabbath Afternoon Praise.