| Osteoporosis is caused when bones become less | | | | There are more than 28 different nutrients needed, |
| dense, lose strength and break more easily due to | | | | including magnesium. If you take a calcium |
| calcium loss. It can occur at any age but is most | | | | supplement, it is important that it includes magnesium |
| common after 60 when one in two women and one | | | | as magnesium helps the absorption of calcium into |
| in three men will suffer an bone fracture. Breaks are | | | | the bones. The recommended calcium/magnesium |
| most common in the spine, hip and wrist and often | | | | ratio is 2:1. |
| occur after only a minor fall. Post menopausal women | | | | MAGNESIUM. |
| are particularly susceptible when there is a period of | | | | Magnesium is an important body nutrient and bone |
| rapid bone loss due to oestrogen deficiency. | | | | strengthening mineral. It helps outer tooth enamel to |
| So what can you do to stop bone loss and increase | | | | harden and resist decay and is needed for the |
| bone mass? | | | | absorption of calcium into the bones. The best food |
| Fortunately there are simple lifestyle changes and | | | | sources of magnesium are almonds, cashews, brazil |
| specific treatments available. Here are a few: | | | | nuts, fresh green vegetables, soy beans, sesame |
| WEIGHT BEARING OR RESISTANCE EXERCISES. | | | | seeds, parsnips and wholegrain cereals. |
| Early research suggested that walking was a great | | | | VITAMIN D. |
| way to improve and maintain bone density. | | | | This important vitamin is essential to bone health. It |
| Dr Robert Newton, Exercise Science Professor at | | | | also assists calcium absorption and one of the best |
| Edith Cowan University in Perth, Western Australia, | | | | sources is sunlight. Simply taking a walk or gardening |
| says studies revealed this popular exercise alone is | | | | will boost your vitamin D intake. If you live in a high |
| not enough. | | | | latitude area or experience a winter where your body |
| The load on the skeleton while walking was not at | | | | is rarely exposed to sunlight, a cod liver oil |
| the intensity needed to encourage its millions of | | | | supplement, high in vitamin D, may be needed to |
| receptors to retain sufficient bone tissue or replace | | | | compensate for calcium loss. |
| that lost in the aging process. You also need to do | | | | VITAMIN K. |
| strength training with resistance at least twice a | | | | According to Dr Alan Gaby, author of "Preventing |
| week. | | | | and Reversing Osteoporosis", vitamin K stimulates a |
| He warned that lifting light weights in fast repetitions | | | | permanent chemical change in the bones that causes |
| had little effect on bone density. To encourage the | | | | them to actually attract calcium. The best sources |
| bone's receptors to generate more bone, the weight | | | | are dark green leafy vegetables, including spinach and |
| has to be at a load of at least 10 RM [repetitions | | | | lettuce. |
| maximum] meaning it can only be lifted 10 times | | | | BUILD UP YOUR STOMACH FLORA. |
| before fatigue sets in. | | | | As we get older, our stomach loses some of its |
| As bone formation only increases at the exact site | | | | ability to properly absorb these nutrients. One of the |
| where the load was greatest, it's also important for | | | | biggest villains is antacids as they can destroy the |
| you to include different strength training exercises | | | | stomach acids needed for complete digestion. |
| for areas of high fracture risk including the hips, spine | | | | Both calcium and magnesium require a strong acid |
| and wrist. | | | | presence in the stomach to be absorbed. If they are |
| Other researchers have studied the effects of | | | | not properly absorbed as a result of regular antacid |
| different activities and they've found that one of the | | | | use, osteoporosis can develop. |
| best bone building activities is gardening. Their studies | | | | In order to ensure complete digestion and absorption |
| indicated that gardening was more effective than | | | | of minerals, if you are over 40 you may need to |
| almost all the other activities. | | | | supplement with digestive enzymes at meals, in order |
| Perhaps a combination of all 3 is the way to go. They | | | | to offset the natural reduction in stomach acid that |
| form an important part of my exercise program. To | | | | occurs with age. |
| these I add tennis twice a week and the occasional | | | | BEWARE HOMOCYSTEINE. |
| game of golf. Sadly my standard of golf seems to | | | | High levels of this amino acid have been linked to |
| involve a lot of bush walking! | | | | osteoporosis, according to research by Dr Kilmer |
| An added bonus for resistance training, is its | | | | McCully of the Harvard Medical School in Boston and |
| importance in most fat loss programs. Resistance | | | | author of "The Homocysteine Revolution". |
| training increases lean muscle mass and reduces body | | | | His research is supported by other studies in |
| fat. Stronger muscles provide more support for your | | | | Germany and the Netherlands. Patients with high |
| bones and less weight means less bone stress. | | | | homocysteine levels demonstrated a higher risk of |
| CALCIUM. | | | | bone fractures due to the way this amino acid |
| Bone is made up of calcium and other minerals, such | | | | appears to hinder the absorption of calcium and other |
| as magnesium, phosphate and collagen[protein]. | | | | minerals into the bones. |
| Calcium is needed for the functioning of organs. If | | | | A simple blood test can indicate whether you have a |
| blood calcium levels fall due to inadequate calcium | | | | high homocysteine level and if you do, a simple |
| intake, your body will compensate by drawing more | | | | solution is to increase your intake of B group |
| calcium out of your bones. | | | | vitamins, particularly B6, folic acid and B12. An added |
| It is important therefore, that your diet includes | | | | bonus is that by increasing your intake of these |
| calcium rich foods and supplements. Calcium occurs | | | | vitamins, you can also reduce your risk of heart |
| naturally in a range of foods. Some of the best | | | | disease according to Dr McCully. |
| sources are salmon, sardines, soy products, milk, | | | | Never start a new treatment before consulting your |
| yoghurt, fetta and ricotta cheese, almonds, green | | | | doctor, especially if you are currently taking |
| vegetables and sesame seeds [or tahini,sesame seed | | | | medication. The information published in this article is |
| paste]. If you have an intolerance or allergy to milk or | | | | not intended as a substitute for personal medical |
| soy products, you fortunately have other options. | | | | advice from your physician or other qualified |
| For optimum bone health, calcium cannot work alone. | | | | health-care practitioner. |