Some 44 million Americans, mostly elderly women are at risk of osteoporosis and that number is projected to sky-rocket to more than 61 million by 2020. Currently, osteoporosis occurs in 1 in 4 women and 1 in 20 men. Both sexes show gradual bone loss throughout life, but women start to lose bone more quickly in post-menopausal years. This can lead to fragility, low bone mass, structural deterioration of bone tissue and increased susceptibility to fractures.

So what can you do to prevent it?, and what can you do if you have it?

First, I would recommend a bone density scan or Dexa Scan to establish a base line as to where you are. Women over 65 and men and women who have suffered any type of fracture over the age of 50 should see their general practitioner.

Next, increase your consumption of high quality vegetables (organic and locally grown if possible). Vegetables will naturally increase your bone density and decrease your risk of developing osteoporosis. These minerals in your bones act as a buffer to the acid foods you eat. (processed foods, soda pop and sugar).

Increased calcium consumption does not equal increased bone formation, but we do need calcium, approximately 500 mg/day according to the World Health Organization. But, what type of calcium is best?   There are numerous calcium compounds available for example: calcium carbonate, calcium citrate, domolite, hydroxyapatite, calcium lactate, oyster shell, and corral calcium. They are not however, equally absorbable. Calcium lactate and hydroxyapatite are the most absorbable followed by calcium citrate. Calcium carbonate, domolite, oyster shell and corral calcium are the least absorbable. In the elderly population with typically low stomach acid, they may only absorb 4% of an oral dose of calcium carbonate, which is the most plentiful calcium supplement because it is the least expensive. You often times pay more for absorbable compounds. Calcium lactate found in milk can absorb up to 45% even with low stomach acid, however there is a catch here. High acid proteins of meat and dairy products cause calcium loss. Americans have among the highest osteoporosis rates in the world while their dairy intake is also among the highest which cancels out the benefits of calcium lactate in cows milk. The rate of hip fractures in the U.S. for people of many races and ethnic origins is exactly inverse to the rates of lactose intolerance. In otherwords, people who drink less milk have fewer fractures. The National Institute of Health conducted a study of 7200 nurses, in which one group didn't drink milk and the other group drank three plus glasses of milk a day. The results showed those who drank milk had more fractures. I'm not saying you can't drink milk, however it is probably not the best food source for building strong bones.

Next, add high quality omega 3 fats found in Krill or oily fish like salmon and sardines. Vitamin K found in fish and dark green vegetables also strengthens bone. It is the glue that binds calcium to the bone matrix. Vitamin D helps your body absorb calcium. One hour of sunlight to exposed skin or supplements will help.

Weight bearing exercises of 150 minutes a week is recommended. Walking is good. Your bones remodel and strengthen based on the demands put on them.

Remember to lead a healthy lifestyle ( no smoking and minimal alcohol). Sodas and sugar depletes bone calcium.

Recently, the government pledged to tackle osteoporosis with a guide to advise general practitioners. In that guide it was recommended to use Chiropractic as a treatment which provides pain relief and advice for people living with osteoporosis.

For more information, feel free to give our office a call.

Dr. Rick Haas DC,FACO,DCBCN