| Osteoporosis is a general decrease in peak bone | | | | higher protein amounts that were used in the earlier |
| mass which may be a part of normal aging in most | | | | testing. |
| cases, however, the actual bone loss can lead to | | | | Most of the people who are at higher risk of |
| fragile and easily broken bones especially in the wrists | | | | osteoporosis are in their sixties or seventies. Most of |
| and hips. It affects women more often than men | | | | this age group is not eating high protein diets to begin |
| with about ¼ of American women suffering from | | | | with, however they should be increasing their overall |
| some level of osteoporosis to some degree. (It only | | | | protein intake as well as their calcium intake, to |
| affects 1/8 of men). | | | | protect against osteoporosis and other conditions and |
| There are several factors that increase risk and | | | | diseases that they may be facing. |
| certain demographic groups are more likely to have | | | | Older adults typically do not have good appetites nor |
| severe osteoporosis than others. These include Asian, | | | | do they eat a healthy and well balanced diet. There |
| American and Caucasian women. Risk factors include: | | | | are several reasons that older people, especially |
| smoking, heavy use of alcohol, steroid medication | | | | women, stop eating but it increases their risk for a |
| use, anticonvulsants, heparin (an anti coagulant | | | | number of vitamin and mineral deficiencies which may |
| medication) inflammatory bowel disease (both | | | | also increase their risk for osteoporosis. |
| Chrohn's Disease and ulcerative colitis) and a | | | | Phosphorous is also a problem with those at high risk |
| sedentary life style. Small framed women are most | | | | for osteoporosis. Sources for phosphorous includes: |
| susceptible and those who have family history, | | | | soda, halibut, non-fat yogurt, skim milk, salmon, |
| particularly of vertebrae fractures are also high risk | | | | chicken breast, oatmeal, extra lean ground beef, |
| groups. | | | | broccoli and lima beans. Nearly all (85%) of the |
| Symptoms of osteoporosis include backache, a | | | | phosphorous in the body is located in the bones and |
| possible loss of height, abdominal distension and | | | | is vital for many of the chemical reactions in the |
| Dowager's Hump. Women who are at increased risk | | | | body. However, the balance of calcium to |
| or those who show any of the symptoms of | | | | phosphorous is so delicate that too much |
| osteoporosis should have a bone scan which can | | | | phosphorous will leach calcium from the bones and |
| determine how thin or thick the bone mass is. The | | | | into the blood stream where it will eventually be |
| National Osteoporosis Foundation suggests bone | | | | filtered by the kidneys and then excreted by the |
| scans for: | | | | bladder in the urine. It may be this imbalance that |
| - All women at age 65 or older | | | | suggests that protein is the culprit (most of the |
| - Post-menopausal women under age 65 with one or | | | | foods that are high in phosphorous are also protein |
| more of the major osteoporosis risk factors | | | | foods). |
| - Post-menopausal women who have broken a bone | | | | Eating a Better Diet for Health and Well Being |
| - Those on long term estrogen replacement therapy | | | | Experts suggest that seniors should increase their |
| - Women who have taken glucorticoids for two | | | | protein intake regardless of their activity level, |
| months or longer | | | | however they should also increase their activity level. |
| - Those with medical conditions that increases their | | | | Weight bearing exercise can help maintain their bone |
| risk | | | | density and prevent them from getting osteoporosis |
| - Women who have lost one inch or more in height | | | | or can slow the progression of the disease. To have |
| - Women with a body mass index that is below 18. | | | | the energy that is needed to accomplish these |
| Preventing osteoporosis is much easier than trying to | | | | exercises as well as being able to build lean muscle |
| deal with it once it is started. There are medications | | | | mass, the diet has to include the right amounts of |
| that can restore some bone density, but it does not | | | | carbohydrates, fats and proteins. Because of the lack |
| work for everyone and can take a long time to start. | | | | of appetite, using a protein supplement between |
| There are several steps that can be taken to make | | | | meals or as a meal replacement might be beneficial to |
| sure that the bone density stays strong- including a | | | | the older adult. |
| healthy diet and weight bearing exercise. In addition, | | | | Protein, because it is so important to the body, must |
| making sure that there is enough calcium in the diet is | | | | be consumed in the right amounts, but the right |
| very important as well. | | | | types of protein may also be a beneficial |
| It is a persistent myth that protein can cause or | | | | consideration as well. After all, not all proteins are |
| exacerbate osteoporosis in the general public, | | | | created equally. Soy protein, for instance has been |
| however, that has been repeatedly shown to be | | | | shown to decrease bone loss in postmenopausal |
| false in numerous studies. The theory is that | | | | women as well as another of additional health |
| increased protein raises the acidity of the blood | | | | benefits. Miso, which is a fermented soy bean pasted |
| causing the body to use mineral from the bones to | | | | favored by the Japanese, has been shown to |
| buffer the blood and bring this acid level back down | | | | increase bone density in post menopausal women as |
| to its normal range. | | | | well as decreasing breast cancer risk. |
| Early studies suggested that protein caused a faster | | | | Protein Supplements to Try |
| rate of exertion of calcium in the urine, however | | | | Soy protein and soy products such as miso are good |
| newer studies are showing that 1) this is not actually | | | | sources of phytoestrogens, however, there are |
| true and 2) the results that were retrieved with the | | | | other protein sources that might be beneficial to the |
| early studies were possibly skewed. Newer studies | | | | newly active, older adult, making sure that they are |
| are showing that in some cases, the reverse might | | | | getting enough protein in their diet and possibly |
| actually be true, however there are several factors | | | | enough calories as well. |
| that have to be considered- | | | | Soy protein is not only found in food sources, but in |
| - Earlier tests may not have taken into account | | | | powdered supplement form, as both an isolate and a |
| mitigating factors including overall general health, | | | | concentrate. There are some people who are allergic |
| dietary intake, activity level, gender and family history | | | | to soy however, so be careful when starting it as a |
| - Athletes, who already have denser bones than | | | | supplement and always check with your doctor |
| others are typically the ones that are eating the | | | | before adding any kind of supplement to your diet. |