Preventing Osteoporosis

Bone is an important tissue for the body, providing structural framework, protection of vital body organs, mineral storage, blood cell production, and attachment locations for muscles in order to allow for movement of the body. Bone is the second most dense tissue in the body following enamel. Its density comes from a protein framework and a crystalline matrix of phosphorus and calcium. As a resilient tissue, bone cycles over every two years. This means that whatever bone one has today is entirely replaced, remodeled, and renewed in a period of two years. (Of course, this process does not occur instantaneously, but over a daily, gradual process.) This resilience of bone allows bone to completely heal without scarring - a broken bone is unnoticeable on x-ray or with the naked eye after the break has had two years to cycle over!¹

Due to its powerful resilience, when bone begins to degenerate it is a sure sign that there is something awry with the health of the body. The effects of this bone degeneration - osteopenia or osteoporosis - can cause brittle and weak bones, chronic pain, and the inability to participate in many regular activities of life. Therefore, preventing unnecessary bone loss would prove beneficial for any individual as they will extend their quality of life and longevity.

Two important laws apply to bone health: (1) bone adapts to the stresses placed upon it (Wolff's law) and (2) bone can only use the raw materials supplied to it in order to regenerate. Thus, in order to prevent bone degeneration, and therefore osteoporosis, it is imperative to subject bone to proper stresses and supply bone with the essential nutrients that it needs to regenerate properly. In other words, the best prevention for osteoporosis is weight-bearing exercise and proper nutrition.

Weight bearing exercise increases bone density. Any exercise that is performed in gravity or with weights will place proper stresses on the bone and cause it to deposit bone along the lines of stress, thus increasing its strength and durability. If weight bearing exercise is not possible, any resistance or stress on the bone is better than nothing. Swimming and water aerobics can provide a non-weight bearing exercise with substantial resistance.

Calcium is a vital mineral for proper bone health. Yet, contrary to popular belief, the best source of calcium is NOT milk! After all, where did the cow get the calcium from? The best source of calcium is from green, leafy vegetables - grasses, sprouts, spinach, kale, collard greens, romaine lettuce, and green-leaf lettuce. Less milk and more green vegetables need to be consumed for improved bone health.

Soda pop (or soft drinks) is a major contributor to osteoporosis. The phosphoric and carbonic acids in soda cause a leaching of calcium and phosphorus from the bone. As these minerals are leached from the bone, the bone becomes more weak and brittle. The average American consumes 424 pounds of soda per year while only consuming 416 pounds of vegetables! This high quantity of soda pop and low quantities of green, leafy vegetables leave the bones subject to massive deterioration.

Remember, you only have one skeleton - protect it well by choosing good habits for life! By doing so, bone loss can be prevented and actually increased!

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