FOR decades we have been told by our parents, teachers, and health professionals alike to drink milk and eat high-calcium foods to build stronger bones.
However, the bulk of the estimated 1,200 published research evidence from medical-related journals say this isn’t true.
Indeed, countries that consume the highest amount of milk products suffer the worst incidence of osteoporosis and hip fractures, according to statistics published in the Journal of Gerontology (2000).
Our living bones (osteoblasts) are built not just from calcium but, but from around 20 other minerals and micro-nutrients.
Furthermore, our body cannot absorb calcium without the presence of vitamin D. Excess calcium in the body can lead to mineral imbalances, diabetes, digestive disorders, and possibly calcification of arteries due to depletion of magnesium which binds to calcium to form bone, for production of the hormone insulin, and as a co-factor for numerous enzymes including those for digestion.
Acidic dietsA diet rich in animal or dairy products, fatty foods, refined carbohydrates and sugars (including fructose from fruits) can acidify our body.
Our blood acid/base balance is delicately maintained at around 7.4 and a drop in this pH is counterbalanced by minerals released from our bone structure and/or muscles when such nutrients aren’t being consumed and absorbed.
Balancing the body’s acidity with more alkaline foods and beverages is an important area of nutritional medicine since many chronic health disorders such as osteoporosis, heart disease, diabetes, and even cancer are linked to chronically-high acidity (low pH) in our body.
Consuming a low-acid diet isn’t new since Lancet published such an article in 1968.
Going Alkaline
Drinks can be made alkaline (higher pH) by adding or dissolving minerals in them. Alternatively, ionised alkaline water can raise our body’s pH and leads to higher mineral retention in our bones.
Coffee, soft drinks, alcoholic and sugary beverages are acidic and regular consumption can lead to bone demineralisation, hormonal imbalances, and possibly hypertension.
Food factor
Many of us mistakenly believe that consuming meat from animal and poultry can effectively meet our protein requirements. While lean meat offers a more complete range of amino acids, its total protein content is no higher than say dried peanuts or soy beans.
Good plant protein sources tend to be less acidic since they also contain alkaline minerals.
Consequently, protein-rich nuts, seeds, lentils, and beans are considered more helpful in preventing osteoporosis than dairy or animal products.
Children and adolescents fed regularly on dairy products can have higher BMD compared to those who are not. But once they enter adulthood, the benefit of milk seems negligible despite its 100 IUs of vitamin D per glass.
Again, a majority of studies suggest that milk products fed during childhood make no difference to lifetime fracture risk. In some cases, milk triggers allergies and leads to chronic low-grade inflammation.
Milk generates mucous in our intestine, blocking or reducing absorption of micronutrients consumed.
The majority of published clinical studies have shown soy products (tofu, fu-juk, soy protein, or soy isolate) help increase BMD and reduce fractures in post-menopausal women.
Soup containing dissolved minerals from boiling bones of animals can help raise BMD when consumed on a regular basis with leafy vegetables or other alkaline foods.
Role of vit D
The majority of research studies suggest that a deficiency in this hormone-like vitamin is linked to accelerated osteoporosis and to other chronic health disorders such as increased risk of cancer.
Each egg yolk contains 25 international units (IUs) of vitamin D. Deep sea fatty fish such as mackerel, sardine, or cod has much higher levels of it.
Natural vitamin D from fish liver comes with a high dose of vitamin A, which in excess can reduce bone mineral density (BMD) and raise fracture risk.
Value of sunshine
In response to sunlight, our skin uses cholesterol to manufacture vitamin D. For those with light skin, even a 30-minute exposure to the late morning sun can generate thousands of IUs.
The more we cover our body and limbs, the higher our risk of this vitamin deficiency and, consequently, the higher our need to consume vitamin D-rich foods or supplements.
Role of vit K
This oil-based vitamin is known to interfere with the blood-clotting activities for which blood thinning drugs aim to suppress.
However, cruciferous and dark leafy vegetables are rich in this vitamin which protects against osteoporosis.
Since this vitamin is needed to incorporate mineral crystals into collagen matrix, a lack of it will increase the fracture risk.
Hormone factor
Both estrogen and testosterone are bone protective in women and men respectively.
Those suffering from hyperthyroidism tend to excrete more calcium and other minerals leading to accelerated osteoporosis.
Nutritional therapists prescribe soy isolate to help treat this disorder.
Exercise
Even light exercise such as a 30-minute walk per day can reduce demineralisation of our bones. Doing heavier exercises such as resistance training is better at helping to protect us against osteoporosis.
However, senior citizens should not undertake weight training without a proper assessment by a competent health practitioner.
They should also seek a competent health professional to determine their nutritional deficiencies.
Posted on 25 October 2010 - 06:18pm
http://www.thesundaily.my/news/health/bone-contention
