| Osteoporosis is the loss of bony tissue resulting in | | | | Healthy bones require more than simply ingesting |
| deformed and brittle bones. In osteoporosis the | | | | copious amounts of calcium-rich foods. Certainly, |
| bones literally waste away as their mineral density is | | | | calcium intake is important, particularly during |
| gradually lost, making them increasingly weak and | | | | childhood, early adulthood and up to the age of 30 - |
| fragile. This is a common cause of fractures in the | | | | 35 when our bones achieve their peak mass and |
| elderly. Thinning of the bones leads to increased risk | | | | stop growing. But retaining the calcium we've stored |
| of fractures, particularly of the lumbar vertebrae, | | | | in our bones appears to be even more vital. This is |
| wrist, hip, shoulder and the femur, or thigh bone. It is | | | | particularly the case in our late 40s or so, when our |
| possible to prevent and to treat osteoporosis. | | | | bones begin to break down faster than they can be |
| However, you must take action. It is complete folly | | | | rebuilt. Indeed, research indicates that preventing |
| to depend on a wonder drug from orthodoxy. No | | | | calcium loss is actually three to four times more |
| magic medical cures exist and most medical | | | | important in determining calcium balance (that is, |
| management of this disease is very poor indeed, | | | | whether we gain, maintain or lose calcium from our |
| resulting in untold suffering and misery. In simple | | | | bones) than is calcium intake. And one of the |
| terms it is vital to avoid the causative factors in diet | | | | greatest instigators of calcium loss is a high-protein |
| and lifestyle, ensure proper and balanced nutrients in | | | | diet. Pediatrician Charles Attwood, MD, suggests that |
| your diet and obtain appropriate exercise. | | | | "milk, with its excessive protein, may be part of the |
| One of the common mistakes made, when taking | | | | calcium problem instead of a solution." Protein, and |
| action against osteoporosis, is to increase the calcium | | | | especially protein from animal sources, makes our |
| by eating more dairy products. This is somewhat | | | | blood acidic, a condition the body attempts to |
| controversial however, there is increasing evidence | | | | remedy by drawing calcium, an alkaline mineral, from |
| that the removal of dairy products from the diet is | | | | the bones. Eventually, this calcium is lost, flushed from |
| important for maintaining health - including the health | | | | the body in the urine. |
| of your bones. Many people have been lead to | | | | Researchers who reviewed 16 studies examining the |
| believe that dairy products are our only reliable | | | | protein-calcium relationship found that when protein |
| source of calcium. It is true that calcium in our | | | | intake is above 75 grams per day, more calcium is |
| bloodstream is essential for our health and it plays a | | | | lost in the urine than is retained in the body. |
| critical role in blood clotting, muscle contraction, | | | | Researchers speculate that this level of protein intake |
| heartbeat maintenance and proper nerve function. | | | | alone could account for the bone loss commonly |
| About 99 percent of calcium (roughly three pounds) | | | | seen in postmenopausal women! |
| is stored in our bones and teeth, which rely upon the | | | | The question of how much calcium is needed by the |
| mineral for their strength. When needed, calcium is | | | | body remains - especially since the RDA for calcium is |
| released from our bones into the blood. | | | | established higher than it otherwise would be in order |
| Calcium is calcium, however, whether it's from | | | | to compensate for calcium losses due to high |
| broccoli or cottage cheese. "There's no best source | | | | consumptions of protein. People worldwide develop |
| of calcium," explains Robert Heaney, a professor with | | | | and maintain strong bones on levels of calcium |
| the Osteoporosis Research Center at Creighton | | | | considerably below the 800 mg RDA. The World |
| University School of Medicine. "The sheer quantity of | | | | Health Organization recommends 400 - 500 mgs daily. |
| calcium in dairy products certainly makes them | | | | However, because vegetarians generally have lower |
| attractive sources, but they have no monopoly on | | | | protein intakes and absorb and retain calcium better, |
| calcium. There's no reason in the world why you | | | | they may have lower calcium needs. |
| couldn't get an adequate intake from a vegetable | | | | For most people, the RDA can quite easily be fulfilled |
| source." I agree with Dr Heaney that dairy is not | | | | by eating a varied diet with at least several servings |
| essential but we would go further. Dairy has other | | | | of calcium-rich (non-dairy) foods each day. Children, |
| adverse effects, some of which make it a very poor | | | | teens and young women should be especially careful |
| source of food for humans. | | | | to include these foods since their calcium needs are |
| There is no clear evidence that high calcium intakes | | | | relatively high compared to others. Some people may |
| alone - even the Recommended Dietary Allowance | | | | choose to take bone protecting supplements as |
| (RDA) of 800 mgs - can ensure bone health. Indeed | | | | added insurance. Of course one advantage of |
| throughout the world the people who consume the | | | | meeting calcium needs with plant foods is that many |
| most calcium actually have the poorest bone health | | | | are also excellent sources of antioxidants, fiber, folic |
| and the idea that dosing yourself with calcium will | | | | acid, complex carbohydrates, iron and other |
| automatically keep your bones in good shape is just | | | | important vitamins and minerals you won't find in milk |
| plain wrong. | | | | products. |
| The nations with the greatest calcium intake | | | | Although osteoporosis is both preventable and |
| (because of high dairy consumption) have the highest | | | | treatable a simple increase in calcium in the form of |
| rates of osteoporosis and hip fracture and there are | | | | dairy products is not the answer. The consumption of |
| relatively few fractures among populations where | | | | calcium rich dairy products is a part of the problem |
| calcium levels (and dairy consumption) are not so high. | | | | and not a part of the cure. |