 WEB EXTRA
Osteoporosis Information
Nutrition Q&A with Cara Zaller, C.N.C.
 Q. Do you suggest any alternatives to drinking milk for calcium intake? I am a 65-year-old woman who hates milk, but I force myself to drink it because I don’t want to get osteoporosis. – Eva, River Hill
A. Osteoporosis is a disease which causes a gradual decrease in bone mass and density (abnormal porousness of bone). This can lead to an increase in fractures, loss of height, hip and back pain and spinal curvature. Osteoporosis affects over 44 million people, of which 80% are women. Since Osteoporosis is a disease which causes bone loss, and because 99% of the body's calcium is found in bone, it certainly seems logical that if people consume as much calcium as possible, that the risk of Osteoporosis would diminish. The dairy industry capitalizes on this idea by constantly reminding us that dairy products contain some of the richest sources of calcium available. However, calcium is also found in varying amounts in all fruits, vegetables, and grains and consuming too much calcium from dairy products does not prevent Osteoporosis.
What are some factors that can lead to an increased chance of Osteoporosis?
- Low levels of Magnesium
- Magnesium suppresses the hormone that directs your body to pull calcium from your bones, and stimulates the hormone that tells your body to put calcium into your bones.
- Magnesium converts vitamin D into its active form so that it can help your body absorb calcium.
- Magnesium is required to activate an enzyme that is necessary to form new bone.
- Magnesium regulates the absorption of calcium in your body.
- A highly acidic diet
- Diets that contain too many acid-producing foods such as grains, pasta, bread, meat, and sodas, cause your body to become acidic. In order for your blood to have a neutral pH level, your body will pull calcium from your bones to neutralize the acidity.
- High levels of Cortisol
- Cortisol is a hormone that can increase due to stress and will pull calcium from bones.
- Hormonal Imbalances
- The parathyroid hormone and growth hormone help your body utilize calcium. Too much parathyroid hormone causes calcium loss in the urine, and, as you age, your body will produce less growth hormone which is needed to build strong bones. Additionally, testosterone and progesterone help to build bone, while estrogen appears to indirectly slow bone loss.
- Low levels of vitamin D
- Too little vitamin D can lead to weak bones and increased bone loss. Vitamin D helps your body absorb calcium.
- A sedentary lifestyle
- Bones weaken if they are not utilized. For people who are sedentary or have a condition like paralysis or muscular dystrophy, bone loss occurs quickly.
- Smoking
- Nicotine has a toxic effect on bone cells and blocks the body’s ability to utilize estrogen, calcium, and vitamin D, which are necessary for bone health.
- Medications
- Certain medications may lead to bone loss and an increase in bone fractures. The most common medication is corticosteroids, which include cortisone, hydrocortisone, glucocortisoids, and prednisone. These drugs are used to treat asthma, rheumatoid arthritis, psoriasis, colitis, and a wide range of other conditions. Anti-seizure drugs are linked to bone loss, as well
- Too much alcohol
- Alcohol can inhibit bone growth and increase your calcium loss.
The good news is that you can decrease your chances of getting Osteoporosis by incorporating the following lifestyle changes:
- Stop or reduce drinking soda.
- Soda is high in phosphoric acid and sugar, making these drinks highly acidic. Phosphoric acid depletes your calcium levels by causing calcium to be drawn from your bones.
- Limit meat and processed carbohydrates.
- These foods are highly acidic, causing the body to utilize calcium to neutralize the acids.
- Limit milk and milk products.
- Postmenopausal women in America who consume calcium-rich dairy products are three times more likely to have Osteoporosis than those who do not consume any dairy. A Harvard study, and a similar study done by the dairy industry, found that the more dairy products that are consumed, the greater your chance of bone loss. Another study concluded that women who drank two or more glasses of milk per day increased their risk of bone fractures compared with women who drank less than one glass per week, and, that the consumption of yogurt, cheese and other dairy products also increases the risk of fractures. This is due to the fact that dairy products contain approximately ten times more calcium than magnesium.
- Engage in weight-bearing exercise.
- The best exercise for your bones are weight-bearing strength training, walking, dancing, jogging, stair-climbing, racquet sports and hiking.
- Eat an alkaline diet.
- Aim to eat five to nine servings of vegetables, and at least two servings of fruit each day.
- Eat plenty of non-dairy calcium and magnesium-rich foods.
- Include foods that are naturally rich in calcium and magnesium such as nuts, seeds, sardines, bok choy (chinese cabbage), kale and broccoli. Your body absorbs more then 50% percent of the calcium from dark leafy greens compared to about 32% from milk products.
Always check with your physician before starting any exercise regimen or change in diet.
This column is intended to provide only general information that may be of interest to the public and is not intended to provide and should not be relied on for specific medical advice. Any questions regarding your personal health and medical issues should be directed to your physician.
 About Cara L. Zaller, CNC
Cara L. Zaller is a CA team member, certified nutrition consultant, group fitness instructor and personal trainer. For the past seven years, she has been coaching clients to improve their health through exercise, diet and lifestyle modifications. She has also worked with private schools to help them improve their choices of food for snack time, enhancing children’s ability to learn and behave better during the school day, as well as eat nutritional snacks.
Cara earned an MBA from The George Washington University and a BA from Emory University. She is certified through the American Fitness Professionals & Associates, as well as through the Aerobics and Fitness Association of America. Additionally, she has been in the fitness industry for more than 20 years and has competed in both aerobics and figure competitions. During the past two years, she has competed in many triathlons.
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