Osteoporosis Tips
Read these 14 Osteoporosis Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Womens Health tips and hundreds of other topics.
Calcium & Magnesium?
What is the best Calcium & Magnesium?
I recommend and personally use Ionic Fiz from Pure Essence Labs because:
Minerals are absorbed into the body when mineral ions are “picked up” by carrier proteins in the small intestine. For this to happen, the ions must be freed from the compounds to which they are bound in foods and supplements. The body does this with the hydrochloric acid (HCL) made in the stomach. As we age, HCL declines, and minerals become more difficult to absorb. Thus, the best supplements are those that are easiest to “ionize.”
When you mix new, Ionic Fizz Calcium Plus or Ionic Fizz Magnesium Plus with warm water, you'll notice a fizzing effect. This fizzing is ions being released from their bonds, so that when you drink them, they are already 100% available for absorption. Because of this, even the weakest digestive system can absorb them efficiently.
Each serving of Ionic Fizz Calcium Plus provides 300 mg. of ionic magnesium and 250 mg. of ionic calcium, the exact ratio that Dr. Abraham found effective for increasing bone density. They also provide potassium, zinc, manganese, copper and boron, organic silica, and vitamins A, B-6, B-12, C, D, and Folic Acid. These nutrients are added because they support the bone building process. Ionic Fizz Magnesium Plus is the same formula, but without the calcium. Because these minerals are better absorbed than traditional supplements, you need only half as much.
Is Calcium the answer for bone loss?
For over 50 years, the dairy industry has pitched milk as a wonder food whose calcium is the only protection we need against weak bones. Yet, between foods and supplements, Americans have the world's highest calcium intake, and still suffer one of the world's highest rates of osteoporosis.
While this is blamed on genetic weakness, studies prove otherwise. The best way to learn if disease is genetically or nutritionally induced is to compare different diets among the same genetic groups. Doing this, we find that African women in the United States eat four times more calcium than African women in Africa, and have nine times more osteoporosis. Asian women in the United States eat twice as much calcium as Asian women in Asia, and have three times more osteoporosis. As calcium consumption in Hong Kong and Greece doubled in the last 30 years, the rate of osteoporosis more than tripled in Hong Kong, and doubled in Greece. Finally, white Americans who eat meat and dairy products consume three times more calcium than vegetarians, and have far higher rates of osteoporosis. Thus, it is clear that nutrition is a more powerful influence than genetics in osteoporosis.
While calcium is, of course, vital for strong bones, a study funded by the dairy industry itself shows that the more milk we consume, the more bone we lose. The Harvard Nurses Study, which tracked the diet and health over of over 78,000 nurses, as well as cross cultural comparisons from around the world, confirm this.
A Word About Coral Calcium
For many years, calcium has been emphasized, and magnesium ignored. The result is the poor health that plagues America. While coral calcium is now the rage, it provides twice as much calcium as magnesium, and thereby contributes to the imbalances present in the American diet.
Although coral calcium proponents claim that Okinawans live longer than other people because they consume tons of coral calcium, the fact, as provided by the Okinawan government, is that they consume less calcium than Americans, and NONE from coral calcium sources. The Okinawan government also says that development has destroyed 50% of its coral reefs in the last five years alone.
Fortunately, there is something far better than coral calcium…better for health, and for the environment. The pure, ionic minerals in Ionic Fizz formulas. These minerals are effective, economical, and completely benign to the environment, and should be the choice of health and environmentally conscious consumers everywhere. We are proud to be the first to offer them.
Calcium, Magnesium and Cardiovascular Health
When calcium is not deposited in bones, it must be placed elsewhere. While some may be excreted through the urine, much ends up in tissues where it does not belong. In the kidneys, it may form “stones.” In the arteries, it contributes to the plaques that cause atherosclerosis and arteriosclerosis. These plaques lead to high blood pressure, angina, strokes, and coronary heart disease. In the heart muscle itself, excess calcium may cause spasms that trigger heart attacks and sudden heart death. And, in the blood, it may lead to excess clotting factors that cause thromboses and embolisms. This does not mean that we should fear calcium, but that we should be certain to balance it with sufficient magnesium.
Is Calcium the answer for bone loss?
For over 50 years, the dairy industry has pitched milk as a wonder food whose calcium is the only protection we need against weak bones. Yet, between foods and supplements, Americans have the world's highest calcium intake, and still suffer one of the world's highest rates of osteoporosis.
While this is blamed on genetic weakness, studies prove otherwise. The best way to learn if disease is genetically or nutritionally induced is to compare different diets among the same genetic groups. Doing this, we find that African women in the United States eat four times more calcium than African women in Africa, and have nine times more osteoporosis. Asian women in the United States eat twice as much calcium as Asian women in Asia, and have three times more osteoporosis. As calcium consumption in Hong Kong and Greece doubled in the last 30 years, the rate of osteoporosis more than tripled in Hong Kong, and doubled in Greece. Finally, white Americans who eat meat and dairy products consume three times more calcium than vegetarians, and have far higher rates of osteoporosis. Thus, it is clear that nutrition is a more powerful influence than genetics in osteoporosis.
While calcium is, of course, vital for strong bones, a study funded by the dairy industry itself shows that the more milk we consume, the more bone we lose. The Harvard Nurses Study, which tracked the diet and health over of over 78,000 nurses, as well as cross cultural comparisons from around the world, confirm this.
Magnesium: The Master Nutrient
Through its involvement in over 300 different enzyme systems, magnesium is vital to every cell in the body. Thus, magnesium deficiency not only prevents calcium from being deposited in bones, but impairs kidney, adrenal, heart, brain, muscle and digestive function, compromises nerve transmissions, restricts carbohydrate metabolism, inhibits the activities of “B” vitamins, retards new cell growth, slows the production of DNA, and so on.
One of magnesium's most important duties is the formation of ATP, which is the molecule that provides the energy for virtually everything that occurs within the cells. When we lack magnesium, ATP becomes scarce, metabolism slows, homeostasis becomes more difficult to maintain, stress takes ever greater tolls, and fatigue sets in.
Despite the vast importance of magnesium, it remains the nation's most overlooked nutrient. Less than 20% of Americans get even the recommended daily intake of magnesium, which most certified nutritionists believe is artificially low to begin with. Less than 5% get the levels (600-1200 mg.) that are thought to promote optimal health.
Magnesium: The Key To Calcium Utilization
A vegan diet provides about 500 mg. per day of both calcium and magnesium. Studies show that vegans have stronger bones than omnivores, especially after the age of 50. Studies also show that magnesium supplements increase bone density, and thus guard against osteoporosis. In two such studies, supplements that provided only magnesium increased density by 7% and 8%. Another study, by renowned gynecologist Guy Abraham divided women into two groups. One of these groups received only dietary advice, while the other received dietary advice plus a supplement that provided 600mg. of magnesium and 500 mg. of calcium. During the study, those with the supplement increased bone mass by over 11%, while those who received only dietary advice showed no significant gains.
These studies are considered profound for two reasons. First, bone loss was long considered irreversible, and yet was reversed in participants in these studies. Second, they show that magnesium is the key to calcium's being used to build strong bones.
How Much Calcium and Magnesium Do I Need?
The United States Recommended Daily Intake for calcium is 1000 to 1200 mg. for adults. While other cultures enjoy strong bones with less than half that amount, the diets in such cultures emphasize magnesium, and are low in calcium wasting factors. Because our diet is just the opposite, we may need this higher amount.
There is, however, no evidence that anyone needs more than 1200 mg. of total calcium per day. Since the American diet -- without dairy products -- provides about 700 mg., supplements should provide no more than 500 mg. With 1200 mg. of calcium, 800 mg. of magnesium is needed to achieve the minimum 3:2 ratio mentioned above, and 1200 mg. is needed to reach the ideal 1:1 level. With dietary magnesium at only 200 mg., we need at least 600 mg. of supplemental magnesium. Interestingly, 500 mg. of calcium and 600 mg. of magnesium are the exact amounts that Dr. Guy Abraham used in his study that led to new bone growth in women with osteoporosis (17).
Depending on diet, you might not need to supplement calcium. To find out, complete the chart below. If your total calcium intake is less than 1200 mg., you can use a supplement to reach that level. If it is 1200 or above, you're fine. The minimum amount of magnesium you need is your total calcium intake, times .67, minus 200 mg. for the amount you get from foods. The ideal amount of magnesium is equal to your total calcium intake, minus 200 mg.
A Word About Coral Calcium
For many years, calcium has been emphasized, and magnesium ignored. The result is the poor health that plagues America. While coral calcium is now the rage, it provides twice as much calcium as magnesium, and thereby contributes to the imbalances present in the American diet.
Although coral calcium proponents claim that Okinawans live longer than other people because they consume tons of coral calcium, the fact, as provided by the Okinawan government, is that they consume less calcium than Americans, and NONE from coral calcium sources. The Okinawan government also says that development has destroyed 50% of its coral reefs in the last five years alone.
Fortunately, there is something far better than coral calcium…better for health, and for the environment. The pure, ionic minerals in Ionic Fizz formulas. These minerals are effective, economical, and completely benign to the environment, and should be the choice of health and environmentally conscious consumers everywhere. We are proud to be the first to offer them.
Magnesium and Diabetes
Magnesium is essential to carbohydrate metabolism. Studies suggest that magnesium helps insulin to be secreted, while also helping maintain cellular sensitivity to insulin. Thus, long term magnesium deficiency may be to blame for both insulin deficient and insulin resistant diabetes. Further, diabetes is known to cause or worsen magnesium deficiency by increasing the amount of magnesium the body loses through urine.
How Magnesium Controls Calcium
Bones are living tissues that must be constantly rebuilt in a two part process. In part one, cells called osteoclasts clear old minerals out of bone tissue that has become weak and mottled, and carry it into the blood. In part two, osteoblasts deposit new minerals and collagen into the areas that have been cleared.
Osteoclasts and osteoblasts are stimulated by hormones called parathyroid hormone (PTH) and calcitonin. PTH stimulates osteoclasts to pull calcium from the bones, while calcitonin stimulates osteoblasts to deposit calcium in them (12). When we lack magnesium, the balance between PTH and calcitonin tilts too far toward PTH. This results in over stimulation of osteo-clasts, thus causing net bone loss. Increasing magnesium is the only way to correct this. As seen in the chart above, rates of osteoporosis are lowest in cultures where the ratio of calcium to magnesium is between 2:3 and 3:2. In cultures where osteoporosis is a major problem, this ratio is 3:1 or higher. The ratio of calcium to magnesium in dairy products is 10:1. This is why high dairy consumption always correlates with high rates of osteoporosis.
Is Calcium the answer for bone loss?
For over 50 years, the dairy industry has pitched milk as a wonder food whose calcium is the only protection we need against weak bones. Yet, between foods and supplements, Americans have the world's highest calcium intake, and still suffer one of the world's highest rates of osteoporosis.
While this is blamed on genetic weakness, studies prove otherwise. The best way to learn if disease is genetically or nutritionally induced is to compare different diets among the same genetic groups. Doing this, we find that African women in the United States eat four times more calcium than African women in Africa, and have nine times more osteoporosis. Asian women in the United States eat twice as much calcium as Asian women in Asia, and have three times more osteoporosis. As calcium consumption in Hong Kong and Greece doubled in the last 30 years, the rate of osteoporosis more than tripled in Hong Kong, and doubled in Greece. Finally, white Americans who eat meat and dairy products consume three times more calcium than vegetarians, and have far higher rates of osteoporosis. Thus, it is clear that nutrition is a more powerful influence than genetics in osteoporosis.
While calcium is, of course, vital for strong bones, a study funded by the dairy industry itself shows that the more milk we consume, the more bone we lose. The Harvard Nurses Study, which tracked the diet and health over of over 78,000 nurses, as well as cross cultural comparisons from around the world, confirm this.
Can Magnesium Be Dangerous?
Those with severe renal disease should not supplement large amounts of magnesium. Instead, they should seek to balance calcium and magnesium with a vegetarian diet. Such a diet helps overcome kidney disease, and also creates sound calcium and magnesium balance.
Everyone else can use magnesium in whatever levels they like. In fact, the only known effect of excess magnesium is temporary diarrhea that dissipates within hours of reducing intake. Many natural health practitioners believe the best way of determining ideal magnesium intake is to gradually increase usage until diarrhea occurs, and to then cut back to the highest level that did not cause it.
Estrogen Replacement Not Advisable For Osteoporosis, Heart Disease:
Osteoporosis is very common in Caucasian women, less so among other races. About a quarter of white women over sixty have compression fractures of their vertebrae, and many develop hip fractures due to the gradual loss of bone. But, estrogens are not nearly as good at protecting the bones as women may be led to believe, and they rarely arrest bone loss. At best, estrogens simply slow the rate of bone deterioration.
Because estrogen has a rate limiting effect on Osteoclasts, Estrogen Dominance delays the breakdown of bone tissue but does not support bone building (osteoblast function). Natural progesterone, on the other hand, stimulates osteoblast bone cell activity which results in new bone tissue growth. Consequently, estrogens only slow down bone loss, not promote the formation of new bone tissue.
For the first time, the American Heart Association Tuesday (07-23-01) advised postmenopausal women with heart disease not to go on hormone replacement therapy (HRT) and those without heart disease not to count on the treatment to protect them against it. Go here to read the entire article:!
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