Osteoporosis is on the rise.
Nearly 5 million people over the age of 50 have osteoporosis, osteopenia or poor bone health in Australia. And, women more so than men are prone to osteoporosis because of their declining levels of oestrogen after menopause.
Staggering!
That’s a lot of people experiencing pain, inflammation and at risk of fracture.
Did you know that your bones are constantly being broken down and rebuilt? This constant process goes on all the time, right up until you die. So, it’s when this process goes wrong or is inhibited in any way, that we develop problems with our bones.
Osteoporosis is not just a health crisis for those over 50. It can begin at any age.
What’s going on?
We’ve all been led to believe over decades of nutritional information that low calcium levels in our diet is the cause behind this health crisis.
In reality, this is misinformation as there’s other factors that can leach calcium from our bones, dietary calcium being of minimal consequence.
So, before increasing your dairy intake or taking a calcium supplement, read on and find out what else may be behind your weak and poor bone health.
7 things that can weaken your bones and lead to osteoporosis:
1. Your body is too acidic – bones are the body’s own stores of alkaline minerals such as calcium, magnesium and potassium. All cells in your body require the right acid/alkaline balance to function properly and if circulating alkalising minerals are low, then these minerals are released from your bones to neutralise acid. The most chronic cause of acicity (acidosis) is a poor diet. You can alkalise your diet by eating more vegetables.
For a handout on foods to eat to alkalise your body >> click here <<
2. Smoking – did you know that cigarette smoke can deplete your body of estrogen which inhibits the osteoblast cells in your bones (the ones that are continually rebuilding your bones)?
3. Gluten – you don’t have to be Celiac to have a gluten sensitivity. In fact, you may be gluten sensitive and not even know it. Did you know that inflammation in your digestive system is not only uncomfortable, but will cause you to have problems absorbing vitamins and minerals needed for healthy bones.
4. Reflux medication – many people are taking these medications as a bandaid to the real cause of GERD and stomach acid problems. These medications work by stopping the cells in the stomach from producing hydrochloric acid. Without adequate levels stomach acid you will struggle with digestion and the absorption of important bone minerals such as calcium and magnesium.
5. Contraceptives (pills, injections and implants) – the contraceptive injection (Depo Prevera) and some oral contraceptives include progestin. Depo Prevera clearly states the warning that the drug causes significant and possibly irreversible bone loss. Irreversible bone loss is something that will cause significant problems in the future for many women.
6. Anti-depressant medication – studies have shown that people who take SSRIs have lower bone mineral density. It seems that serotonin suppresses the osteoblast cells that build up bones and people on SSRIs have a raised level of serotonin.
7. Vitamin D – you would be surprised at how many people have low Vitamin D levels. Yes, even I did! Get your levels checked – it’s a simple blood test. Having good, not just sufficient, levels of Vitamin D in your body is essential for good bones.
Non-dairy sources of calcium can help osteoporosis
Dairy is not the only source of calcium. I know, this is not what we’ve all been led to believe.
Finding good sources of calcium in your diet can be challenging for some. With food intolerances on the increase, dairy is up there as one of the top foods that some people need to avoid.
Luckily, there’s a variety of milk alternatives on the market. And, with dairy being the traditional source of calcium for many, making sure there’s enough calcium in your diet for healthy bones can be tricky.
Did you know that the best sources of calcium can be found in good wholesome food?
Here’s a list of everyday foods high in calcium:
- green leafy vegetables
- broccoli
- kale
- sardines
- tinned salmon (make sure you eat those soft little bones)
- eggs
- nuts and seeds
Take Home Message
- check your medications and speak with your medical practitioner for advice
- stop smoking
- make sure your digestive system is working well
- eat plenty of calcium rich foods (non-dairy and dairy)
- eat foods that are alkalising
- make sure your vitamin D levels are good
By eating a variety of whole foods that includes little dairy and by ensuring your body is not leaching valuable minerals from your bones to stay alkalised, you’ll be doing what you can to ensure your bones are healthy.
Don’t let weak bones or osteoporosis creep up on you.
Here’s how I can help you to maintain healthy bones:
- Book in for a consultation (in Clinic, Zoom or over the phone) to really drill down on what’s draining you and how to get going again – Click here
- Lose weight and reboot your metabolism. A true energy booster – Click here
- Grab a copy of my Rebuild Your Life Journal for 5 simple daily journal prompts to ground you and get those habits and routines important for focus and energy – it’s your daily reset button – Click here
- Not sure what you need? Book in for a 20 minute FREE discovery call chat with me – Click here
Don’t forget to sign up for my Newsletter for regular tips on health and delicious healthy recipes
– Click here
With your health in mind,
Catherine x
