Osteoporosis is a condition that affects an estimated 75 million people in Europe, USA and Japan. In the year 2000 there was an estimated 9 Million new osteoporotic fractures. One woman in every Three over the age of 50 will experience osteoporotic fractures, as will one in every five men. A 10% loss of bone mass considerably increases the risk of fractures especially in the hip, forearm and vertebrae. With all that said, what exactly is osteoporosis?

Osteoporosis is a disease of bones that leads to increased risk of bone fracture. In osteoporosis the bone mineral density (BMD) is reduced, bone micro architecture is disrupted and the amount and variety of collagen (protein) in bone is altered.

Each bone is made up of a thick outer shell known as cortical bone and a strong inner mesh of trabecular bone which looks like a honeycomb. Bone is alive and constantly changing throughout life. Old, worn out bone is broken down by cells called osteoclasts and replaced by bone building cells called osteoblasts, in a process of renewal called bone turnover. In childhood, osteoblasts work faster enabling the skeleton to increase in density and strength. During this period of rapid bone growth, it takes the skeleton just two years to completely renew itself. In adults the process takes seven to ten years.

Bones stop growing in length between the ages of 16 and 18, but bone density continues to increase slowly until a person is in their mid 20s. At this point the balance between bone demolition and bone construction stays stable. After the age of 35, bone loss increases very gradually as part of the natural ageing process. This bone loss becomes more rapid in women for several years following the menopause and can lead to osteoporosis and an increased risk of broken bones, especially in later life.

People most at risk are post menopausal women but we are all at risk especially as we age. More and more people are thinking along the lines that prevention is better than cure but also that diet a lifestyle changes are far more effective than drugs.

So getting old holds an increased risk, we can’t stop time so what can we do to lessen the risk? Below are some life style changes that you can make to help prevent osteoporosis. The information below comes from various sources so you may get some duplicate ad some added information. Its is all GOOD information but I encourage people to always take time to do some personal research. And of course, always discuss ay new diet, supplement and exercise changes with your Doctor or anther professionalNot eating foods rich in Calcium, Vitamin D and Phosphorous can also cause bone loss. Calcium and/or vitamin D deficiency from malnutrition also increases the risk of osteoporosis.

Some medicines can inhibit the body’s ability to absorb calcium. This may cause the bones to weaken. These medications include cortisone/corticosteroids, anticoagulants, thyroid supplements, and some anti-convulsive drugs.

Other illnesses or diseases, such as over-active thyroid, diabetes and rheumatoid arthritis may also cause bone loss. A disease such as anorexia nervosa or bulimia can cause changes in a person’s estrogen level and lead to osteoporosis.

Other significant factors leading to the onset of osteoporosis include: smoking cigarettes, high intake of alcohol, tea or coffee, low levels of physical activity (weight bearing exercise), and family history.

Sedentary lifestyle is a major factor in osteoporosis. Exercise strengthens bones – inactivity encourages the body not to rebuild unused resources.

Excess alcohol consumption interferes with calcium absorption.

Drinking too much coffee. A study of 84,484 patients showed a correlation between bone fractures and heavy coffee consumption.

The evidence is overwhelming that smoking, particularly heavy smoking, boosts bone loss.

A lack of natural vitamin D, which can be obtained by exposure (not over-exposure) to sunlight, is also an important factor in bone loss.

Not enough Vitamin K in the system is an often overlooked contributor to osteoporosis. New research has shown that this little known vitamin is the key to calcium balance in the body.

Trace minerals, which most of us are deficient in due to our mineral depleted soils, are necessary for the transport and absorption of calcium.

Prescription drugs can increase bone loss. These include cortisone, blood thinners, antacids containing aluminum, chemotherapy, lithium, and certain antibiotics.

Birth control pills reduce the folic acid content in the body.

Excess consumption of dairy products actually causes bone loss, contrary to what many might believe. This is due to the high animal fat content in dairy products, and the lack of CLA in modern dairy products.

Excess salt and sugar consumption in junk foods leach calcium from the bones into the urine.

Fluorides destroy collagen, the glue which adds strength to the bonesDietary and Other Tips for Handling Osteoporosis without Medications

Vary your diet. Bones are not made from calcium alone. Instead, bones are an amalgam that includes various minerals such as zinc, boron and copper. These trace elements can be ingested through a varied and broad-based diet that includes mostly unprocessed foods, such as whole grains, beans, fresh fruits and vegetables, fish and shellfish and lean meat. Foods high in boron (a mineral that helps the body hold calcium) are beneficial for those affected by osteoporosis. Boron is found in apples, pears, grapes and other fruit, as well as in legumes, nuts and honey. Manganese is another beneficial mineral. Traces of manganese are largely found in pineapples, nuts, spinach, beans and whole wheat.

Bones need nourishment from calcium, magnesium, vitamin D, and phosphorous. A poor diet lacking these essential vitamins and minerals contributes to osteoporosis. Foods rich in calcium are especially necessary to maintaining healthy bones. Dairy products (milk, cheese, and yogurt), salmon, sardines, almonds, dark green leafy vegetables and broccoli are good sources of calcium. It is recommended that one should include 1500mg of calcium daily either via dietary means or via supplementation. For measurement purposes, it is important to note that an 8 oz glass of milk contains approximately 300 mg of calcium. Calcium supplements are an effective alternative option. These come in a variety of forms. The body can absorb only about 500 mg of calcium at one time and so intake should be spread throughout the day.

Magnesium is essential for good bone growth and density. The recommended daily minimums are 320 mg for women and 400 for men, but optimum daily amounts are more like 500 to 700 mg. Dietary sources include dark green leafy vegetables and nuts, but it is difficult to get enough magnesium through diet alone so supplementation is advised for most people. It is estimated that 8 out of 10 people do not get enough magnesium daily and that over 90% of the US population is magnesium deficient.

Brussels sprouts are known to prevent diseases like cancer, birth defects, osteoporosis and heart trouble. Brussels sprouts provide essential vitamin K (this vitamin activates a protein found in bones, called osteocalcin, which holds calcium molecules in place) helps protect against osteoporosis.

Change your life style by quitting cigarette smoking, limiting alcohol intake, and exercising regularly. It is important to note that a few studies have suggested an adverse effect of calcium excess on bone density and reports indicate the milk industry has been misleading customers. It has been reported that excess consumption of dairy products may cause acification, which leeches calcium from the system. Therefore, it is claimed that vegetables and nuts are a better source of calcium and milk products are better avoided. It is noteworthy to observe that man alone continues to drink milk after the age of weaning and one has only to look at cows, which get all of their calcium from grass and vegetable forage and have some of the largest and strongest bones of any animal.

Monitor your medications. Some drugs can hasten bone loss. Those most likely to cause problems: corticosteroids, which are prescribed for a variety of conditions such as rheumatic disorders, allergic conditions and respiratory disease; L-thyroxine, a thyroid medication; and furosemide, a diuretic often used against fluid retention associated with high blood pressure and kidney problems.

Avoid colas and other carbonated soft drinks which get their sharp taste from phosphoric acid, which contains phosphorus, a mineral that in excess amounts causes your body to excrete calcium.

Salt lightly, and choose healthy sea salt for added minerals. As with phosphorus, too much salt causes your body to excrete calcium. Avoid products with more than 300 milligrams of salt per serving.

Almond Milk is calcium rich and a good remedy to help with osteoporosis is calcium-rich almond milk. One can have the almond milk by soaking the almonds in warm water, peeling and blending them with either cow’s milk or better still, goat’s milk. Drink only raw organic milk.

Herbs That Can Help Osteoporosis

Dandelion Tea helps build bone density.

Red Clover has been shown to improve bone mineral density (it also lowers LDL cholesterol).

Chaste Berry contains vitexicarpin and vitricin, which help to keep hormone levels in balance. It is advisable to take at least 250 mg a day of a standardized extract of this herb for two to three months.

Dong Quai has been used in Chinese medicine for thousands of years. It is advisable to take 250 mg of a standardized extract of dong quai daily as a tonic herb.

A recent study indicates that the popular herb Black Cohosh may help prevent osteoporosis. Most studies recommend an intake of either 20 or 40 mg of black cohosh extract twice a day.

A handful of sesame seeds had every morning may also help osteoporosis.

Dietary Supplementation Tips for Osteoporosis:

Aim for maximum absorption. Spread your calcium supplements out over the day rather than taking them all at once.

Magnesium, calcium and phosphorus are all essential for proper bone growth and density. Try to get 1,000 milligrams a day of calcium, even if you haven’t reached menopause. And a suggest 1,200 to 1,500 milligrams a day for postmenopausal women who are not getting ERT.

Most women consume far less than those amounts. Reaching 1,000 milligrams through diet alone means drinking a quart of skim milk a day or eating two cups of low-fat yogurt or four cups of low-fat cottage cheese.

Figure out, realistically, how much calcium you can get through your diet, and then make up the rest with supplements. Dark green, leafy vegetables such as spinach are excellent sources of calcium.

Get enough vitamin D. For maximum protection, aim for 600 international units of vitamin D per day (three times the Recommended Dietary Allowance). A good idea if you can do it would be to get you blood levels of Vit D checked. Some times you may benefit from taking higher doses of Vit D (up to 5000iu per day) to build up your levels. Plant derived trace minerals are a very good source of invaluable trace minerals.

Minerals are the building blocks of the enzymes necessary for the utilization of all other vitamins, etc. (rock minerals are said to be a waste of money since only 5-15% can be broken down by the body before being eliminated. Minerals already digested by plants are potentially 100% absorbable.

Glucosamine, Chondrotin, and Collagen are important for bone and joint health

Silica (from horsetail and/or shavegrass) works with calcium to maintain strong bones and is especially effective in combination with GTF Chromium.

Inositol/IP6 modulates the behavior of bone-forming and bone-destroying cells to help prevent osteoporosis.

Besides being an excellent pathogen destroyer, Colloidal Silver also helps bone, tissue and nerve regeneration.

Caution: Be very careful of taking drugs for osteoporosis. Evidence has shown that many can produce abnormal bone growth and actually make bones more brittle. They also can have serious and even life threatening side effects! Speak to your specialist about this! Juicing for osteoporosis. Juicing lots of dark green leafy vegetables along with some Root vegetables and a few fruits will help you achieve your calcium, magnesium, potassium, manganese, Boron, phosphorus, Zink, requirements, along with other vitamins that are essential to battle osteoporosis such as Vitamin A, D and K. These juices will also help neutralize the acid in your body which will mean that your body will not have to secrete calcium from your bones to take care of that acid! Finally, weight lifting should be part of every ones daily routine. You don’t have to squat 200kg’s to be doing weight lifting. Studies have shown over ad over that resistance training helps to keep bones dense and strong. You can start with two bags of sugar and work from there in small increments. Simply walking, running (if you can) and playing sports like squash, tennis, and badminton can help keep bones strong. Training with weights will also decrease a person’s likeliness to have falls. In Summery1) Try to get around 1000g of Calcium in divided doses per day. 2) Try to get around 500mg to 700mg of magnesium per day3) Aim for 600 to 1000 IU of Vit D per day. The less time spent in the sun the more you need. Your GP or local Naturopathic Dr should be able to help. 4) Ensure you get good amounts of the mineral Boron. Boron is found in apples, pears, grapes and other fruit, as well as in legumes.5) Eat your Sprouts. Vitamin K is important and is found in Brussels.6) Eat lots of vegetables, and fruits.7) Talk to your Doctor about any medications you take as they may be leaching calcium from your bones!8) Juice vetables especially dark green veg! 9) Take a good whole food Multi Vitamin & Mineral Tablet three to five days per week.10) Use Herbal infusions using 1oz to 2oz of herbs left to sit over night for a nourishing cool or hot drink the next day. Nettle leaves are a great start! 11) Exercise. Studies show the more active and less sedatury we are as we age has an impact on chances of getting osteoporosis.12) Lift weights. Every one can lift iron to some degree, so get to it and keep osteoporosis at bay! (Speak to a professional about this) 13) Avoid foods and drinks that leach calcium from the body. Examples are: Smoking, excess alcohol, tea, coffee, salt, milk, fluorides, processed meats and other processed foods, sugar, phosphorus. 14) Avoid lack of Vitamins and minerals as previously stated. Below is a table I got from the site below. It has some good easy to read info in a tale format.


Foods and herbs that promote bone health

 Black pepper

 Contains 4 anti-osteoporosis compounds
 Cabbage  Contains 145 ppm (parts per million) boron on a dry-weight basis and boron helps raise estrogen levels. Cabbage ranks highest among leafy vegetables in boron content

 Cod liver oil

 A natural source of vitamins A and D3
 Dandelion  Contains 125 ppm boron, and more than 20,000 ppm calcium, meaning that just ten grams (just under 7 tablespoons) of dried dandelion shoots could provide more than 1 milligram of boron and 200 milligrams of calcium. It ranks second to cabbage for boron content, and is also a fair source of silicon, which some studies suggest helps strengthen bone7

 Garlic and onions

 And eggs, if your cholesterol is not too high. These foods contain sulfur, which is needed for healthy bones and connective tissue


 Parsley is rich in boron. However, it would take about 3 ounces of dried parsley to provide the 3 milligrams deemed useful in raising estrogen levels


 On a dry-weight basis, pigweed leaves are one of our best vegetable sources of calcium, at 5.3%. A small serving of steamed leaves (1/3 ounce or 1/10 cup) provides a hearty 500 milligrams of calcium. Other good plant sources of calcium, in descending order of potency, include lamb’s-quarters, broad beans, watercress, licorice, marjoram, savory, red clover shoots, thyme, Chinese cabbage (bok choy), basil, celery seed, dandelion and purslane


 Supplements, vitamins and minerals that promote bone health:

 Betaine HCl  Hydrochloric acid (HCl) in the stomach, or in the form of betaine hydrochloride supplement, is needed for proper absorption of calcium and all nutrients.3 HCl is needed for ionization of calcium in the stomach, prior to absorption in the small intestine


 Improves calcium absorption (note: if you are taking a complex containing boron, omit this supplement)3 Boron reduces the amount of calcium excreted in the urine. It is also magnesium-sparing15 and helps increase estrogen levels in the blood.7 Osteoporosis may be a sign of boron deficiency


 At least 1,200 mg/day of calcium should be consumed daily, from either food and/or supplements. Levels greater than 2,500 mg/day are not recommended. Magnesium should also be taken with calcium, generally in a ratio of 2:1 calcium to magnesium. Calcium hydroxyapatite is very bioavailable and is the only form of calcium that promotes osteoblast (bone building) activity. To ensure adequate calcium absorption, a daily intake of 400-600 IU of vitamin D is recommended.24 The best natural sources of calcium are milk, cheese, ice cream, yogurt, buttermilk and other dairy products. Other sources include salmon, green leafy vegetables, non-dairy almond drinks and tofu


 Aids in the formation of bone.3 Symptoms of copper deficiency include an anemia that is responsive to iron, lowered white-blood-cell count and loss of bone density (osteoporosis). Copper deficiency has been noted in persons taking 150 mg of zinc daily for more than a year


Aids in the formation of bone.3 Symptoms of copper deficiency include an anemia that is responsive to iron, lowered white-blood-cell count and loss of bone density (osteoporosis). Copper deficiency has been noted in persons taking 150 mg of zinc daily for more than a year


 Dehydroepiandrosterone (DHEA) helps generate estrogen and testosterone; increases the percentage of muscle mass; decreases the percentage of body fat; and stimulates bone deposition, thereby helping to prevent osteoporosis. DHEA therapy should be taken with caution, as some physicians believe that high doses suppress the body’s natural ability to synthesize the hormone. Animal studies have shown that high doses can also lead to liver damage. For this reason it is important to take supplements of the antioxidants vitamin C, vitamin E, and selenium to prevent oxidative damage to the liver
 DL-phenylalanine  Good for bone pain. Do not take if you suffer from panic attacks, diabetes, high blood pressure, or PKU (phenylketonuria: an inherited inability to oxidize a metabolic product of phenylalanine)3


 French research suggests that silicon helps prevent osteoporosis and can be used to treat bone fractures. Horsetail is among the richest plant sources of this mineral, in the form of the compound monosilicic acid, which the body can readily use. Aging and low estrogen levels decrease the body’s ability to absorb silicon, and supplemental forms are often difficult to absorb.7 There is at least one product on the market that produces silicon as stabilized orthosilicic acid (monomeric, single-chain silicic acid) which is much more bioavailable than other products


 A rich source of important minerals used in bone maintenance.3 However, it is not advisable for those with Hashimoto’s autoimmune thyroid disease, and large pharmacologic doses of iodide (found in kelp) can lead to a temporary block of hormone synthesis and produce temporary hypothyroidism.15 Hypothyroidism slows down many metabolic processes including bone maintenance.


 Aids calcium absorption and improves connective tissue strength.3 A vital building block for proteins, lysine may be particularly helpful for menopausal women at risk for osteoporosis. It is also critical for optimal growth and bone formation in children. Food sources include cheese, milk, eggs, fish, lima beans, red meat, potatoes, soy products, yeast, all protein-rich foods. To improve skin and strengthen bones, a supplement of 500 mg may be taken 1 or 2 times a day, 30 minutes before meals


 Important in calcium and potassium uptake.3 Minerals that interact with magnesium are boron, calcium, iron, manganese, phosphorus, potassium, and strontium. For each 100 mg of magnesium, take 200 mg of calcium, as this ratio increases the amount of magnesium the body can use. Those with kidney problems should not exceed 3000 mg of magnesium a day


 Vital in mineral metabolism, and may help prevent osteoporosis. One study presented at the American Chemical Society in Anaheim, CA, showed that rats on a low-manganese diet developed porous bones.3 Bananas, bran, celery, cereals, egg yolks, green leafy vegetables, legumes, liver, milk, nuts, pineapple, shellfish and whole grains are excellent sources of manganese

 Vitamin A

 Important for calcium metabolism.3 Among those with chronic kidney failure vitamin A may cause bone disease and hypercalcemia (high levels of calcium in the blood) caused by increased resorption of bone. Recommended dosage is 5,000 IU, which may be insufficient for those who live on junk food or otherwise have poor nutrition, those who smoke, are hospitalized or are recovering from surgery, diabetics, and those who are fighting infections or are exposed to high levels of toxic chemicals and pollutants. Food sources include fish liver oil, meats and animal products.

 Vitamin D

 Plays a role in calcium uptake3 and phosphorus metabolism, heart action, nervous system maintenance, normal blood clotting, and skin respiration. Mineral oil prevents maximum utilization of vitamin D. Best sources include egg yolks, organ meats, bone meal, sunlight. High levels of synthetic vitamin D can deplete magnesium and are also contraindicated if Digoxin (Lanoxin) is being taken. Excessive stored levels of vitamin D can cause calcium accumulation in the blood (hypercalcemia), which can also be an indication of parathyroid problem.

 Vitamin K

 Bone proteins are dependent on vitamin K for their synthesis. Food sources are usually adequate, with spinach, broccoli, cabbage, liver, and tomatoes as the best sources. Yogurt with active bacterial cultures and probiotics help create vitamin K in the intestines


 Important for calcium uptake and immune function. Use zinc gluconate lozenges or OptiZinc for best absorption3 and do not exceed 100 mg/day. Suggested dosage ranges from 15 – 45 mg/day. Excess zinc can cause deficiencies in copper and iron, therefore a ratio of 10 parts zinc to 1 part copper is recommended. Dietary sources include whole grain products, brewer’s yeast, wheat bran and germ, seafoods and animal meats which appear to be more bioavailable than vegetable sources.15