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People in the United States consume more dairy products and other foods high in calcium per capita than the citizens of any other two nations on earth put together. We even have orange juice and antacids that are fortified with calcium. Yet we eat far less total food, take in less calcium, and get less exercise that stimulates bone growth than our grandparents did. At the same time, we consume more animal protein and phosphate-containing foods such as soft drinks. Perhaps not surprisingly, we also have the world's highest rates of osteoporosis and bone fractures among elderly people. It is obvious that we need to eat more of the right foods and take high-quality supplements in some form as well.
If you are depending on your diet to supply your calcium requirements, it is useful to know that one cup of low-fat yogurt contains about 300 mg of calcium and that one cup of broccoli supplies about 180 mg of calcium. Green vegetables, sardines, salmon (including the bones), beans, and almonds are also calcium rich. In addition to supplying enough calcium, your diet needs to be balanced with the correct amounts of other vitamins and minerals that allow the calcium to be absorbed and used to nourish bone. Among these are magnesium, potassium, and vitamin K. Magnesium and potassium are found in all fruits and vegetables. Vitamin K is found in dark leafy vegetables including broccoli, collard greens, kale, and spinach. If you find that you cannot meet the suggested requirements and other nutrients from your diet, then you should consider a supplement.
Health food stores and drugstores carry a confusing array of vitamin and mineral supplements in a variety of brands and forms. While it is now easy to find a high-quality calcium supplement, it was not always this way. As recent as 1987, the University of Maryland School of Pharmacy tested eighty brands of calcium tablets and more than half of these supplements failed to meet the dissolution criteria set by the U.S. Pharmacopeial Convention (USP). Fortunately for consumers, formulations have changed since then. Consumer Reports conducted a study in 1995 in which they tested twenty-one supplements using the USP dissolution test, and found that all brands and all types - calcium carbonate, calcium lactate, calcium citrate, and calcium gluconate - dissolve well. No form of calcium was found to dissolve more reliably than another.
There are still significant nutritional differences between the various supplements which are available. Where calcium is concerned, the number on the label does not necessarily reflect the amount of calcium you can expect to absorb from the product. An example would be - if a label says "calcium lactate 600 milligrams (mg)," this may mean that each tablet weighs 600 mg - but out of 600 mg of calcium lactate, only 60 mg are actually calcium that is available for absorption. The is because minerals cannot be turned into tablets in their pure state; they must be combined with some other substance or substances to make a stable compound. In the case of calcium lactate, the compound consists of calcium plus lactic acid. The important information to look for is the amount of elemental calcium that is present in the supplement. Calcium carbonate contains a higher percentage of elemental calcium than do the other forms. It is the elemental calcium that is absorbed by the body. Then, too, some supplements may contain large amounts of calcium but in a form that is not absorbed, or is not well absorbed by the body. The letters USP on the label are an indication that the standard for absorbability has been met.
The following are some of the common forms of calcium found in calcium supplements:
- Calcium Carbonate: This form usually contains a relatively large percentage of elemental calcium, but is not easily absorbed by the body. It contains 40 percent elemental calcium by weight.
- Calcium Citrate: This form is easily absorbed by the body. However, many calcium citrate products contain lower amounts of elemental calcium. Calcium citrate can be used if you have low stomach acid levels, which is common in post-menopausal women and people who take antacid medications. This type of supplement contains 21 percent elemental calcium by weight.
- Calcium Gluconate: This form contains 9 percent elemental calcium. This form of calcium can sometimes cause diarrhea and nausea.
- Calcium Lactate: This form contains 13 percent elemental calcium, along with lactic acid.
- Calcium Lactate Gluconate: This form contains 13 percent elemental calcium.
- Calcium Phosphate: This form contains phosphorus and vitamin D in addition to calcium. This helps the body absorb the calcium. This type of supplement contains 30 percent elemental calcium. (Tums contain calcium phosphate.)
For men, problems with calcium appear to be more complex than was originally thought. Research conducted over 10 years by the Physicians' Health Study - the group that discovered aspirin's effect on heart attack risk - found that men who consumed two and a half servings of dairy products per day were 30 percent more likely to develop prostate cancer than men who did not. Calcium is known to lower body levels of 1,25-dihydroxy vitamin D. This is the most active form of vitamin D and is not the same form of vitamin D that is sometimes added to milk. Low levels of this vitamin may protect men against prostate cancer. In a previous study, the same group of researchers found that men who consumed high amounts of dairy foods had 70 percent increased risk of prostate cancer, and that calcium supplements increased the risk of prostate cancer by 30 percent.
If you are in doubt about your calcium tablets, you can do a home test to determine whether the supplement will dissolve readily in your body. Place a tablet in a cup of vinegar and stir it every few minutes. The tablet should be completely dissolved within half an hour. If it isn't, it will not completely dissolve in your stomach, either, and you should choose another supplement.
OSTEOPOROSIS LINKS
MoonDragon's ObGyn Information: Osteoporosis (Overview)
TREATMENT
GENERAL MEASURES
Medical tests include bone x-rays and bone density studies.
Bone disintegration with pain in the hips, lower back, or legs and vertebral fractures (usually affecting people over 50 years old, is common. The best way to monitor bone loss is with a bone mineral density test. X-rays do not detect bone loss until 25 percent of more of bone mass has been lost.
Treatment goals are directed to relieving pain and preventing any fractures and sometimes, rebuilding bone.
Avoid all circumstances which may lead to injury. Stay off icy streets and wet or waxed floors. Hold banisters when using stairs, and make sure banisters are sturdy. If you need extra stabilization when walking, use a sturdy cane with a rubber tip to help you to keep from falling.
If estrogen (ERT) is prescribed, get regular medical pelvic exams and Pap smears. Note and be aware of serious potential side effects of medication. It is usually not recommended by holistic practitioners due to the high risk of cancer associated with ERT. Examine your breasts for lumps once a month. Report any vaginal bleeding or discharge or any other unexplained symptoms.
Use heat or ice in any form to ease pain.
Sleep on a firm mattress.
Use a back brace, if prescribed.
Use correct posture when lifting. Lift with your legs, not your back.
Avoid mind altering medication, such as sedatives or tranquilizers, which may cause falls and fractures.
If you wear bifocal or trifocal glasses or glasses with thick lenses that can alter your depth perception, or any other vision impairment, be extra careful when using stairs, cracks in the sidewalks, or stepping off of curbs when you are walking. A miss-step could result in a serious fall.
Make your home as safe as possible. Remove any rugs or carpets that do not have a rubber backing for grip control. Throw out worn rugs or mats. A rug, mat, or bath towel on the floor that slides can be a accident waiting to happen. If you must reach for something on a shelf, use a hand-held extended "gripper" or a stool or ladder that has rubber grips on the bottom. Do not use chairs or other furniture items that could slide on you. Keep your outside stairs and walkways free of ice and snow in the winter. Wear shoes that have gripping soles when it is wet or icy outside. Be careful with wet floors and pets that may get underfoot. At night, turn on a light when you are walking through a room so you can see if there are any items on the floor you can trip over. Do not have extension cords, telephone cords, or other non-secured items crossing a walking path. Keep the floor picked up of clothing or other items that can be a trip or slip hazard. If you need extra help getting in and out of a tub, attach hand rails where they can be easily used. Accidents in the home are common with older people. Eliminate as many hazards and take as many precautions as you can to safeguard yourself from falling. A broken hip or leg can be very dangerous and painful and make take several weeks or months to recover from. If you have a fall-risk, consider obtaining a emergency-contact response system that you can wear on your wrist or around your neck. In the event of a fall, EMTs will be contacted and will be able to assist you.
Additional information available from: The National Osteoporosis Foundation
1150 17th Street, Suite 500 N.W.
Washington DC 20036
(800) 223-9994
Website: www.nof.org
MEDICATION
For minor pain, you may use non prescription drugs such as acetaminophen.
Calcium, vitamin D supplements, hormone replacement therapy (HRT) or fluoride may be prescribed.
The use of sodium fluoride, which was once thought to be helpful in building bone, has been shown to be ineffective in the treatment of osteoporosis. While sodium fluoride does increase bone mass in the vertebral column, the bone itself is of inferior quality. Women participating in a study at the Mayo Clinic in Rochester, Minnesota, were three times as likely to suffer from a fracture of the arm, leg, or hip if they took sodium fluoride than if they took a placebo. Some of the participants also suffered from unusual lower leg pain, perhaps due to stress fractures.
Dehydroepiandrosterone (DHEA) and human growth hormone (HGH) are two hormones whose production progressively declines with age. Research suggests that supplements with either of these hormones may help increase bone strength and treat osteoporosis.
The prescription drug calcitonin (sold under the brand names of Calimar, Cibacalcin, and Miacalcin) is sometimes prescribed for people with osteoporosis. It is said to have no side effects even with long term use. Studies show that calcitonin prevents further loss of bone mass in 70 percent of the people who take it. It should not be taken by anyone with a history of kidney stones.
Other medications that can slow bone loss or increase bone growth may be prescribed also.
HERBAL, NUTRITIONAL & HOLISTIC RECOMMENDATIONS
While calcium supplementation is important in dealing with osteoporosis, there are other considerations as well. The correct balance of magnesium, boron, potassium, folic acid, and vitamins C, D, E, and K, all play vital roles in battling osteoporosis, as does protein. There is some debate on the subject of osteoporosis and dietary protein. Some research has indicated that consuming large quantities of protein may cause an acid imbalance in the body, which the body attempts to counteract by releasing minerals from the bone - including calcium. A contrary point of view holds that protein consumption increases the production of insulin-like growth factor (IGF-1), which is responsible for maintaining muscle and bone strength.
BENEFICIAL DIETARY SUPPLEMENTS FOR OSTEOPOROSIS
- Boron improves calcium absorption. Raisins and onions are good food sources of boron.
Herbal Remedies: Boron Ionic Mineral Supplement, Fully Absorbable, 20 +/- ppm, 16 fl. oz.
Herbal Remedies: Ionic Boron, Single Mineral, Trace Minerals, 6 mg, 2 fl. oz.
Herbal Remedies: OsteoBoron Bone & Joint Health, With 400 mg Green Food Concentrates, NOW Foods, 90 VCaps
Herbal Remedies: Tri-Boron Plus, With Magnesium, Vitamin D, & Co-Factors, TwinLab, 240 Caps
Herbal Remedies: Boron Supplements & Products
- Calcium is necessary for maintaining strong bones. See Osteoporosis & Calcium for more information.
Herbal Remedies: Liquid Calcium & Magnesium, Almond Flavor, 16 fl. oz.
Take 1-2 Tablespoons Daily. 1 tablespoon = 1200 mg calcium / 600 mg magnesium plus other trace minerals.
Herbal Remedies: Calcium Ionic Mineral Supplement, Fully Absorbable, 700 +/- ppm, 16 fl. oz.
Herbal Remedies: Calcium Complex Bone Formula, Nature's Way, 100 Caps
Herbal Remedies: Bone Calcium, Now Foods, 120 Tabs
Herbal Remedies: Calcium Gluconate Powder, Now Foods, 100% Pure, 7 oz.
Herbal Remedies: Calcium Carbonate Powder, Now Foods, 12 oz.
Herbal Remedies: Coral Calcium (Okinawa), Organic, NOW Foods, 1000 mg, 100 VCaps
Herbal Remedies: Liquid Coral Calcium With ConcenTrace, Orange Vanilla, Trace Minerals, 1000 mg, 32 fl. oz.
Herbal Remedies: Calcium Supplements & Products
- Silicon enhances calcium utilization and strengthens bones.
Herbal Remedies: Original Silica Gel Capsule, Nature's Way, 90 VCaps
Herbal Remedies: Cellfood Silica Liquid Drops, CellFood, 4 fl. oz.
Herbal Remedies: Silica Complex, 8% Extract, Silica Supplement, NOW Foods, 500 mg, 90 Tabs
Herbal Remedies: Horsetail Herb Grass, Nature's Way, 440 mg, 100 Caps
Herbal Remedies: Silica Supplements & Products
- Soy Isoflavones works like estrogen in the body.
Herbal Remedies: Soy Isoflavones, With Digestive Enzymes, NON-GMO, SoyLife, 500 mg, 100 Caps
Herbal Remedies: Soy Isoflavones Extract, Standardized, 100 mg, 60 Caps
Herbal Remedies: EstroSoy Plus Black Cohosh Supplement, Nature's Way, 355 mg, 60 Caps
Herbal Remedies: EstroSoy, Fermented Soy Extract, Nature's Way, 335 mg, 60 Caps
Herbal Remedies: Soy Protein Isolate Powder, 1 lb.
Herbal Remedies: Menopause Support, 90 Caps
- Magnesium assists calcium uptake.
Herbal Remedies: Magnesium Ionic Mineral Supplement, Fully Absorbable, Magnesium Water, 350 +/- ppm, 16 fl. oz.
Herbal Remedies: Magnesium Chloride Liquid, Allergy Research Group / Nutricology, 8 fl. oz.
Herbal Remedies: Magnesium & Calcium Complex, NOW Foods, 250 Tabs
Herbal Remedies: Ionic Magnesium, Trace Minerals, 400 mg, 2 fl. oz.
Herbal Remedies: Cal-Mag Pre-chelated Calcium & Magnesium, Vital Earth, 240 GelCaps
Herbal Remedies: Cal-Mag Liquid, Vital Earth, 32 oz.
Herbal Remedies: Magnesium Citrate Complex, Nature's Way, 500 mg, 100 Caps
Herbal Remedies: Magnesium Citrate, 100% Pure, Vegetarian, NOW Foods, 200 mg, 250 Tabs
Herbal Remedies: Magnesium Citrate Powder, 100% Pure, Now Foods Vegetarian, 8 oz.
Dosage 1 teaspoon with meals or in juices, 1 teaspoon = 450 mg magnesium.
Herbal Remedies: Calcium Complex Bone Formula, Nature's Way, 100 Caps
Herbal Remedies: Magnesium Supplements & Products
- Glucosamine and Chondroitin are needed for bone development.
Herbal Remedies: Glucosamine Hydrochloride, Sodium Free, Nature's Way, 375 mg, 80 Tabs
Herbal Remedies: Gluco Matrix, Organic, 98% Bio-Available For Absorption, 32 fl oz.
Herbal Remedies: Liquid Glucosamine Chondroitin MSM, Joint Support Supplement, Trace Minerals, 32 fl. oz.
Herbal Remedies: Glucosamine Chondroitin Liquid w/ Lignisol MSM, Now Foods, 16 fl. oz.
Herbal Remedies: Glucosamine & Chondroitin Sulfate, Extra Strength, NOW Foods, 60 Tabs
Herbal Remedies: Ultra Joint Health With Glucosamine & Chondroitin, 750 mg/600 mg, 10.2 ml Vial, 30 Vials
Herbal Remedies: Glucosamine Chondroitin Herbal Pad, 30/24 hour Maximum Strength Self-Adhering Pads
Herbal Remedies: Glucosamine Sulfate Supplements & Products
Herbal Remedies: Chondroitin Sulfate Supplements & Products
- Vitamin D assists the absorption of calcium.
Herbal Remedies: Dry Vitamin A & D, Nature's Way, 15,000 / 400 IU, 100 Caps
Herbal Remedies: Dry Vitamin D, Nature's Way, 100% Natural, 400 IU, 100 Caps
Herbal Remedies: Vitamin D, NOW Foods, 2000 IU, 120 Softgels
Herbal Remedies: Vitamin D, NOW Foods, 1000 IU, 180 Softgels
Herbal Remedies: Vitamin D Supplements & Products
- Vitamin K is essential for the production of bone protein.
Herbal Remedies: Full Spectrum Vitamin K, Allergy Research Group / Nutricology, 90 Softgels
Herbal Remedies: Alfalfa, NOW Foods, 650 mg, 500 Tabs
Herbal Remedies: Vitamin K Supplements & Products
HERBAL RECOMMENDATIONS FOR OSTEOPOROSIS
Feverfew is good for pain relief and acts as an anti-inflammatory. Caution: Do not use feverfew during pregnancy.
Herbal Remedies: MygraFew, Feverfew Extract, High Parthenolide, Nature's Way, 30 mg, 90 Tabs
Herbal Remedies: Feverfew Leaves, Nature's Way, 380 mg, 180 Caps
Herbal Remedies: Feverfew Extract, Natural Headache Remedy, Standardized, Nature's Way, 325 mg, 60 Caps
Herbal Remedies: Feverfew Supplement Tincture, 2 fl. oz.
Herbal Remedies: Feverfew Supplements & Products
Alfalfa, Barley Grass, Black Cohosh, Boneset, Dandelion Root, Nettle, Parsley, Poke Root, Rosehips, and Yucca help to build strong bones. Caution: Do not use boneset on a daily basis for more than one week, as long term use can lead to toxicity.
Herbal Remedies: Alfa Max, Alfalfa Extract, Nature's Way, 525 mg, 100 Caps
Herbal Remedies: Alfalfa Powder, Whole Food Supplement, NOW Foods, 1 lb.
Herbal Remedies: Alfalfa Leaves, Nature's Way, 405 mg, 100 Caps
Herbal Remedies: Alfalfa, NOW Foods, 650 mg, 500 Tabs
Herbal Remedies: Chlorophyll With Alfalfa Powder, NOW Foods, 100 mg, 90 Caps
Herbal Remedies: Alfalfa Leaf Root Powder (Medicago Sativa), 4 oz. Bulk
Herbal Remedies: Alfalco Alfalfa Tonic, Homeopathic, Boericke & Tafel (B&T), 8 fl. oz.
Herbal Remedies: Alfalfa Supplements & Products
Herbal Remedies: Barley Grass Powder, Whole Leaf Bulk, Nature's Way, 100% Pure, 9 oz.
Herbal Remedies: Barley Grass Powder, 100% Organic, Vegetarian, NOW Foods, 2 lbs.
Herbal Remedies: Kyo Green Barley Grass Supplement, Energy Powdered Drink Mix, Vegetarian, Kyolic, 10 oz.
Herbal Remedies: Barley Grass Greens, Gluten Free, Nature's Way, 500 mg, 100 Caps
Herbal Remedies: Barley Grass, Certified Organic, NOW Foods, 500 mg, 250 Tabs
Herbal Remedies: Barley Grass Supplements & Products
Herbal Remedies: Black Cohosh Extract, Standardized, Nature's Way, 40 mg, 60 Tabs
Herbal Remedies: Black Cohosh & Red Clover, NOW Foods, 40 mg / 225 mg, 60 VCaps
Herbal Remedies: Black Cohosh Extract, Standardized, Nature's Way, 40 mg, 120 VCaps
Herbal Remedies: Black Cohosh Root, Nature's Way, 540 mg, 180 Caps
Herbal Remedies: Black Cohosh Powder (Cimicifuga Racemosa), 4 oz. Bulk
Herbal Remedies: Black Cohosh Supplement Tincture, 2 fl. oz.
Herbal Remedies: Black Cohosh Supplements & Products
Herbal Remedies: Boneset Supplements & Products
Herbal Remedies: Dandelion Tea, Organic, NOW Foods, 30 Tea Bags
Herbal Remedies: Dandelion Root, Vegetarian Supplement, Nature's Way, 540 mg, 180 VCaps
Herbal Remedies: Dandelion Root Tincture, 100% Organic, 2 fl. oz.
Herbal Remedies: Dandelion Root Powder (Taraxacum Officinal), 4 oz. Bulk
Herbal Remedies: Dandelion Supplements & Products
Herbal Remedies: Nettle Herb, Nature's Way, 435 mg, 100 Caps
Herbal Remedies: Nettle Leaf Powder (Urtica Dioica), 4 oz. Bulk
Herbal Remedies: Nettle Tincture, 2 fl. oz.
Herbal Remedies: Nettles Extract Tincture, Herbal Remedies USA, 2 fl. oz.
Herbal Remedies: Nettle Leaf Supplements & Products
Herbal Remedies: Parsley Leaf Herb, Nature's Way, 450 mg, 100 Caps
Herbal Remedies: Garlic & Parsley Supplement, Nature's Way, 545 mg, 100 Caps
Herbal Remedies: Parsley Detox Drops, 1 fl. oz.
Herbal Remedies: Parsley Supplements & Products
Herbal Remedies: Poke Root Extract Herb Tincture, Herbal Remedies USA, 2 fl. oz.
Herbal Remedies: Poke Root Supplements & Products
Herbal Remedies: Rose Hips Supplements & Products
Herbal Remedies: Yucca Stalk, All Natural, 490 mg, 180 Caps
Herbal Remedies: Yucca Supplements & Products
Horsetail and Oat Straw contain silica, which helps the body to absorb calcium.
Herbal Remedies: Horsetail Herb Grass, Nature's Way, 440 mg, 100 Caps
Herbal Remedies: Horsetail Supplement Tincture, 2 fl. oz.
Herbal Remedies: Silica Complex Supplement, 8% Extract, NOW Foods, 500 mg, 90 Tabs
Herbal Remedies: Horsetail Supplements & Products
Herbal Remedies: Oatstraw Supplements & Products
Calcium-rich herbs include Nettle, Sage, Chickweed, Red Clover, Comfrey Leaf, Red Raspberry Leaf, and Oatstraw. A tasty infusion of any one or a combination of these herbs every day should be taken. Count a large cup of infusion as 250-300 mg calcium. Add a pinch of Horsetail to the brew and increase calcium by 10 percent.
Herbal Remedies: Nettle Leaf Supplements & Products
Herbal Remedies: Sage Tea, Caffeine Free, Alvita Tea, 24 Bags
Herbal Remedies: Sage Tincture, 2 fl. oz.
Herbal Remedies: Sage Supplements & Products
Herbal Remedies: Chickweed Supplement, NOW Foods, 400 mg, 100 Caps
Herbal Remedies: Chickweed Supplements & Products
Herbal Remedies: Red Clover Herb, Nature's Way, 500 mg, 100 Caps
Herbal Remedies: Red Clover Herb Powder (Trifolium Pratense), 4 oz. Bulk
Herbal Remedies: Red Clover Tincture, 100% Organic, 2 fl. oz.
Herbal Remedies: Red Clover Tea, Caffeine Free, Alvita Tea, 30 Bags
Herbal Remedies: Red Clover & Black Cohosh, NOW Foods, 225 mg / 40 mg, 60 VCaps
Herbal Remedies: Red Clover With Prickly Ash Bark, Nature's Way, 460 mg, 100 Caps
Herbal Remedies: Red Clover Supplements & Products
Herbal Remedies: Comfrey Extract Tincture, Herbal Remedies USA, 2 fl. oz.
Herbal Remedies: Comfrey Leaf Tincture, 2 fl. oz.
Herbal Remedies: Comfrey Leaf Herb Skin Poultice, 2.5 oz., With Poultice Mixer, 2 fl. oz.
Herbal Remedies: Comfrey Leaf Powder, 4 oz. Bulk
Herbal Remedies: Comfrey Leaf Ointment, Nature's Way, 2 oz.
Herbal Remedies: Comfrey Supplements & Products
Herbal Remedies: Red Raspberry Leaves, Nature's Way, 480 mg, 100 Caps
Herbal Remedies: Raspberry Leaf Tea, Women's Female Support, Yogi Tea, 16 Tea Bags
Herbal Remedies: Red Rasberry Tea, NOW Foods, 30 Tea Bags
Herbal Remedies: Red Raspberry Supplement Tincture, 100% Organic, 2 fl. oz.
Herbal Remedies: Red Raspberry Supplements & Products
Herbal Remedies: Horsetail Supplements & Products
Herbal Remedies: Oatstraw Supplements & Products
MOONDRAGON'S PREGNANCY TEA
If you are pregnant, a combination of Nettle, Red Raspberry Leaf and Alfalfa is a good woman's "tonic" tea to take throughout pregnancy. This not only good for calcium, but adds iron and several minerals and vitamins to the pregnancy diet. If you add a little Peppermint Leaf with this brew, it adds a nice flavor and the Peppermint aids in digestion and morning sickness prevention.
Herbal Remedies: Peppermint Leaf Powder (Mentha X Piperita), 4 oz. Bulk
Herbal Remedies: Peppermint Oil, 100% Pure Essential Oil, NOW Foods, 4 fl. oz.
Herbal Remedies: Heather's Tummy Tea, Organic Peppermint, Heather's Tummy Care, 36 Tea Bags
Herbal Remedies: Pepogest Peppermint Oil, Enteric Coated, Nature's Way, 0.2 ml, 60 Softgels
Herbal Remedies: Peppermint Stomach Soother Tea, Yogi Tea, Caffeine Free, Certified Organic, 16 Tea Bags
Herbal Remedies: Peppermint / Mint / Menthol Supplements & Products
DIETARY & NUTRITION RECOMMENDATIONS
Cooked greens provide abundant, highly suable calcium. One cup of cooked broccoli, kale, turnip greens, or mustard greens contains about 200 mg of calcium. One cup of cooked collard greens, wild onions, lamb's quarter, or amaranth greens, about 400 mg calcium.
Take at least a tablespoon of "Old Sour Puss Mineral Mix (from Susun Weed's "Wise Woman Ways Menopausal Years") daily; it supplies 200-300 mg calcium. If you add a tablespoon of blackstrap molasses, the calcium leaps to 350-400 mg.
Eat plenty of foods that are high in calcium and vitamin D. Good sources of easily assimilable calcium include broccoli, chestnuts, clams, dandelion greens, most dark green leafy vegetable (see above), flounder, hazelnuts, kelp, kale, molasses, oats, oysters, salmon, sardines (with the bones), sea vegetables, sesame seeds, shrimp, soybeans, tahini (sesame butter), tofu, turnip greens, and wheat germ.
Herbal Remedies: Wheat Germ Oil, Expeller Pressed, Vegetarian, NOW Foods, 16 fl. oz.
Herbal Remedies: Wheat Germ Oil, 20 Minims, NOW Foods, 100 Gels
Consume whole grains and calcium foods at different times. Whole grains contain a substance that binds with calcium and prevents its uptake. Take calcium at bedtime when it is best absorbed and also aids in sleeping.
Include garlic and onions in the diet, as well as eggs (if your cholesterol level is not too high). These foods contain sulfur, which is needed for healthy bones.
If you are a menopausal or post-menopausal woman with osteoporosis, include plenty of soy products in your diet. Soy is rich in phytoestrogens, which may, to some extent, substitute for your body's own estrogen if it is manufacturing too little. The latter effect is very important for osteoporosis. Estrogen depletion is strongly associated with osteoporosis.
Herbal Remedies: Soy Protein, Unflavored, NOW Foods, 1 lb.
Limit your intake of almonds, asparagus, beet greens, cashews, chard, rhubarb, and spinach. These foods are high in oxalic acid, which inhibits calcium absorption.
Avoid phosphate-containing drinks and foods such as soft drinks, high-protein animal foods, and alcohol. Avoid smoking, sugar, and salt. Limit your consumption of citrus fruits and tomatoes; these foods may inhibit calcium intake.
Dried fruit is a fairly good place to look for calcium. There's 65 mg in 3 small figs, a handful of raisins, 4 dates or 8 prunes.
Corn tortillas are an excellent source of calcium since they are made with lime, which is a form of calcium. Two tortillas supply 120 mg. of calcium.
If you are over 55 years of age, include a calcium lactate (if you are not allergic to milk) or calcium phosphate supplement in your daily regimen, and take hydrochloric acid (HCl) supplements. In order for calcium to be absorbed, there must be adequate supply of vitamin D as well as sufficient HCl in the stomach. Older people often lack sufficient stomach acid.
Herbal Remedies: Calcium Lactate, TwinLab, 100 mg, 100 Caps
If you are taking thyroid hormone or an anti-coagulant drug, increase the amount of calcium you take by 25 to 50 percent.
Avoid yeast products. Yeast is high in phosphorus, which competes with calcium for absorption by the body.
Vitamin K, found in dark green vegetables like cooked greens, spinach, Brussels sprouts, broccoli, asparagus, and some lettuce, retards bone loss.
If you take a diuretic, consult your health care provider or nutritionist before beginning calcium and vitamin D supplementation. Thiazide-type diuretics increase blood calcium levels, and complications may result if these drugs are taken in conjunction with calcium and vitamin D supplements. Other types of diuretics increase calcium requirements, however.
EXERCISE RECOMMENDATIONS
Keep active, and exercise regularly. A lack of exercise can result in the loss of calcium, but this can be reversed with sensible exercise. Walking is probably the best exercise for maintaining bone mass.
Walking a mile a day will help to prevent chemical buildup of by-products resulting from increased hormonal activity of pregnancy. If these are allowed to build up in the body, morning sickness can occur.
OTHER CONSIDERATIONS
Manganese may help prevent osteoporosis. A report from a biologist in California found that rats on a low-manganese diet developed porous bones.
Herbal Remedies: Manganese Ionic Mineral Supplement, Fully Absorbable, 30 +/- ppm, 16 fl. oz.
1 Tablespoon of 100 ppm Manganese Ionic Mineral Supplement is equal to 1.5 mg of dietary Manganese.
Both men and women slowly lose bone as they age. A woman may lose 30 to 50 percent of her cortical bone thickness over a lifetime.
For people who find it difficult to swallow pills, osteo-supplements in a calcium-magnesium and trace mineral formula are available in liquid form. See Nutrients below.
A nutrition study conducted by The Journal of Clinical Nutrition reported that women who are vegetarians experience significantly less bone loss than women who consume meat.
Bone disintegration with pain in the hips, lower back, or legs and vertebral fractures (usually affecting people over 50 years old) is common.
Senior citizens who take tranquilizers suffered 70 percent more hip fractures than other people their age. The information didn't state whether the tranquilizers made the seniors more prone to accidents due to the tranquilizer effects on balance and perception or whether the tranquilizers themselves had some influence on the bone itself.
Caffeine has been linked to calcium loss. It was shown that when adults were given 300 mg of caffeine, more than normal amounts of calcium being excreted in the urine. Avoid caffeine drinks (coffee, tea, sodas). If you would like something hot to drink, consider drinking herbal teas or coffee substitutes such as Postum, made from chicory root with a coffee like flavor. Barley tea also tastes similar to coffee without the bitterness (I get mine from a local Japanese restaurant, it can be found in some specialty stores or Asian markets). Herbal teas not only do not contain caffeine, but they often will contain needed nutrients to your diet.
Carbonated soft drinks contain high amounts of phosphates. These cause the body to eliminate calcium as the phosphates themselves are excreted, even if calcium must be taken from the bones to do this.
A study conducted by the Journal of Clinical Nutrition reported that women who are vegetarians experience significantly less bone loss than women who consume meat. Soy, beans, peas, and lentils supply proteins, and green vegetables are all very rich in calcium, as well as containing abundant amounts of other vitamins and minerals.
Klinefelter's syndrome, which results in low testosterone levels in men, also leads to osteoporosis.
One study purports to have identified a link between osteoporosis and high blood levels of the amino acid homocysteine. Homocysteine is involved in methionine metabolism, and is normally recycled into methionine or converted into cysteine in the body. High levels result in possible increased risk of heart disease and stroke.
A balloon kyphoplasty, in which a balloon is inserted into a spinal fracture, inflated, and injected with a bone cement, can provide support and pain relief for people with some spinal fractures.
Research conducted by the World Health Organization concluded that people who were given a protein supplement recovered more quickly from hip fractures than those who were not. In addition, they found that people who took protein supplements were less likely to suffer a hip fracture in the first place.
A study reported in the March 2000 issue of The Journal of Family Practice found that taking vitamin C can help to prevent nerve pain after a fracture.
Tests for bone loss are very easy and non-invasive. Dual energy x-ray absorptiometry (DEXA) is probably the most reliable method of determining osteoporosis. Exposure to radiation from this test is less than in other methods used to detect this condition. Another type of test, the collagen cross-linked N-telopeptide (NTx) test is particularly useful for women in that it shows how fast you are losing bone mass. It is performed on a urine ample.
FOR FURTHER EDUCATION
- By Susun S. Weed
- By Susun S. Weed
- By Susun S. Weed, Janice Novet
- by Phyllis A. Balch, James F. Balch
ACTIVITY
Stay active, but avoid the risk of falls. Exercise is important, especially weight-bearing exercise, such as walking or running to maintain bone strength. Take extra care when the ground is wet or icy.
DIET
Eat a well balanced diet high in protein, calcium and vitamin D or a reducing diet if you are overweight.
NUTRITIONAL SUPPLEMENTS
The dosages given below are for adults.
OSTEOPOROSIS SUPPLEMENTAL PRODUCTS
Information, products and supplements for osteoporosis, a progressive disease in which the bones gradually weaken, resulting in poor posture and brittle bones that are prone to fracture (breaks).
Arth-X Platinum - Natural Arthritis Supplement for Bone and Joint Pain and Stiffness, 90 tabs, Trace Minerals
Arth-X Platinum is the most complete and effective dietary supplement and may be a good Natural Arthritis Treatment for you to support and aid in the relief of bone and joint pain and stiffness.Barlean's Fishery's Oil, Fresh Catch Cod Liver Oil, 8 fl. oz.
Barlean's Fishery brings you Fresh Catch Cod Liver Oil, a pure and pristine source of molecularly distilled cod liver oil ideal for those who seek a naturally occurring, well-balanced ratio of EPA, DHA and vitamins A & D.Barlean's Fish Oil Capsule - Omega - 3 EPA / DHA, 250 Softgels
Barlean's Fish Oil Capsule's signature formula is ideal for people who are seeking the absolute highest quality fish oil at the best value.Barlean's Organic Oil Fresh Catch Fish Oil EPA - DHA Concentrate, 60 Softgels
Fresh Catch Barlean's Organic Oil Super High Potency EPA - DHA is a pure and pristine source of fish oil providing highly concentrated EPA Omega-3 to support cardiovascular, joint, immune and colon health for your vibrant health and energy.Barlean's Organic Oils, Premium Potency DHA Omega-3, 90 Softgels
Barlean's Organic Oils provides Fresh Catch® Super Potency DHA, a pure and pristine source of molecularly distilled, fish oil providing highly concentrated DHA omega-3 to support memory, cognition and emotional well-being for your vibrant health and energy.Barlean's Organic Oil, Super High Potency Omega-3 EPA, 60 Softgels
Fresh Catch Barlean's Organic Oil Super High Potency EPA is a pure and pristine source of fish oil providing highly concentrated EPA Omega-3 to support cardiovascular, joint, immune and colon health for your vibrant health and energy.Boron Ionic Mineral Supplement, Fully Absorbable, 20 +/- ppm, 16 fl. oz.
WaterOz Ionic Boron is a pure liquid Boron supplement. WaterOz Ionic Boron is pure liquid Boron. Boron is essential to bone metabolism and calcification of bones, and helps prevent osteoporosis, arthritis, and tooth decay. Boron is necessary for cartilage formation and repair; it affects calcium, magnesium, and phosphorus levels. Memory and brain function can be improved with boronCalcium Complex Bone Formula Nature's Way, 100 Caps
Calcium, Magnesium, and other minerals help maintain normal structure and development of bones. Studies have shown that calcium supplementation may help to maintain normal bone density among women as they age.Calcium Gluconate Powder, NOW Foods, 100% Pure, 7 oz.
Calcium - naturally occurring in some foods - is a mineral that is necessary for bone maintenance and formation and many other normal functions of the body and calcium can also aid in the removal of other minerals from the body.Calcium Ionic Mineral Supplement, Fully Absorbable, 700 +/- ppm, 16 fl. oz.
WaterOz Ionic Calcium is a pure liquid Calcium supplement. Calcium is one of the most essential of the major biochemical elements needed in human nutrition. It is needed in every organ of the body, including the brain. Calcium is called the "knitter" because it promotes healing or knitting everywhere in the body. It is valuable for tone, power, strength, longevity, vitality, and endurance, healing of wounds, counter-acting acids, and helping regulate metabolism.Cervical Traction System, 5 lb. Weight
An effective, affordable and convenient way to help restore proper cervical curve.Cervical Traction System, 3 lb. Weight
An effective, affordable and convenient way to help restore proper cervical curve.Coral Calcium (Okinawa) Plus w/ Magnesium & Vitamin D, 100% Natural, NOW Foods, 500 mg, 100 Vcaps
Okinawa Coral Calcium Plus with Magnesium, Vitamin D and 70 other trace minerals provides essential minerals, restores body alkalinity, supports the immune system, and is bio available for better absorption.EstroSoy Plus Black Cohosh, Nature's Way, 355 mg, 60 Caps
EstroSoy Plus relieves hot flashes and night sweats, supports breast health, and promotes healthy bones by helping the body retain calcium. Soy, which contains natural phytoestrogens called isoflavones, has been clinically proven to ease hormonal transition. Women with a soy-rich diet report lower incidence of hot flashes and other menopause symptoms.Female Estrogen with Progesterone Tincture, 100% Organic, 2 fl. oz.
Female Estrogen With Progesterone formula is used mainly to promote hormonal balance. It does not contain hormones, however.Foam Roll, 13 5/8" x 3 3/4"
Use this roll for a wide variety of comfort and support applications.Fresh Catch Fish Oil, Barlean's Oil - EPA - DHA - World's Freshest Fish Oil, 8 Fl Oz.
Fresh Catch Fish Oil is a pristine source of ultra-purified fish oil capsule providing naturally occurring levels of EPA and DHA for your vibrant health and energy.Healthy Adult from Barlean's Organic Oils, Omega-3 Concentrate, 60 Softgels
Fresh Catch® Healthy Adult formula is one of Barlean's Organic Oils, a pure and pristine source of molecularly distilled fish oil formulated with the ideal dose and ratio of highly concentrated EPA and DHA omega-3 for the vibrant health and energy of healthy adults.Healthy Mom, High Potent Omega-3's for Nutrition During Pregnancy and Lactation, 90 Softgels
Fresh Catch® Healthy Mom is a pure and pristine source of molecularly distilled, pharmaceutical grade fish oil formulated with the ideal dose and ratio of DHA and EPA to address the health and nutrition priorities of pregnant and lactating women.Irwin Naturals, EstroPause, Menopause Support, 80 Gelcaps
Irwin Naturals EstroPause has been carefully formulated to support hot flash control, memory & mood, estrogen production, bone density, eye, heart, colon and vaginal moisture.Just An Ounce Calcium and Magnesium Liquid, Almond Flavor, 16 fl. oz.
Just An Ounce, Calcium and Magnesium Liquid can help with the development of strong bones and teeth, also prevents muscle cramping, risk of colon cancer, maintain regular heart beat, protects against osteoporosis and helps relax the central nervous system.Menopause Support Formula, Estro Genesis, Includes 2 Free CD's, 60 Tabs
Estro Genesis is the first complete menopause support formula that also supports total women's health.MSM Supplement (Methylsulfonylmethane), 1,000 mg, 120 Caps, Pure Lignisul with Free 4 oz. Lotion
Buy MSM Supplement caps and get a 4 oz. Lotion free. MSM supplement plays a beneficial role in connective tissue and joint flexibility, immune health, arthritis, osteoporosis, rheumatoid arthritis, inflammation, pain, hair, skin, nails, athletic injuries, acne, wrinkles and allergies.Nature's Way Barley Bran - STD 60% Beta Glucan Nature's Way, 60 Vcaps.
Nature's Way's Barley Bran, has one of the highest Barley Beta Glucan contents commercially available which makes it the supplement of choice for anyone looking to pump up their cardiovascular health.Nature's Way Silica Supplement Gel, 17 fl. oz., 500 ml.
Original Silica Supplement gel is a colloidal preparation of natural silica, a good source of elemental silicon, in which microscopic particles of silica are so finely dispersed in water that a gel is formed.OsteoBoron Bone and Joint Health, with 200mg Green Food Concentrates each NOW Foods, 90 Vcaps
Boron is an important trace mineral for bone and joint health throughout life, as well as for the development and maintenance of healthy bone density. NOW OsteoBoron is a superior form of Boron that has been the subject of clinical studies demonstrating its efficacy in the support of healthy joints.Overhead Traction System
This water-filled weight bag provides variable tension to alleviate pressure on the spinal column.Pelvic Block, Adult, 1 Pair
A common positioning tool for a variety of treatment techniques. Features Scoot-Gard to prevent slipping.Prenatal Vitamin with Folic Acid, 100% Natural & Complete, Nature's Way, 180 Caps
Nature's Way Prenatal Vitamin with Folic Acid is a complete vitamin formulated to support the health of the mother and child.Solid Bone for Bone and Muscle Strength, TCM Formula, Luma Zhuanggu, 500 mg each Capsule, 60 Caps
This time-honored formula is used in Chinese medicine for its bone and muscle strengthening to maintain healthy, strong bones and muscles.Soy Isoflavones with Digestive Enzymes, NON-GMO, SoyLife, 500 mg, 100 Caps
We guarantee at least 12.5mg of soy isoflavones per capsule.Herbal Remedies: Osteoporosis Information
Herbal Remedies: Osteoporosis Supplements, Information & Products
NOTIFY YOUR HEALTH CARE PROVIDER IF...
You or your family member has symptoms of osteoporosis.
Pain develops, especially after injury.
New, unexplained symptoms develop, such as vaginal bleeding. Drugs used in treatment may produce side effects.
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HELPFUL PRODUCTS & FURTHER EDUCATION
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 2nd Edition
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 4th Edition
Prescription for Herbal Healing: The A-To-Z Reference To Common Disorders
-- by Phyllis A. Balch
The Complete Guide to Natural Healing
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