J. Douglas Bremner
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 The best exercise for increasing bone mass is strength training. Numerous studies demonstrate that engaging regularly in resistance exercises increases bone mass, especially spinal bone mass. A research study by Ontario's McMaster University found that a yearlong strength-training program increased the spinal bone mass of postmenopausal women by 9%. And it found that women who do not participate in strength training lose bone density.
The good news is that you do not have to become an Iron Man to derive benefit from resistance and weight training. |
Hyla Cass, M.D.
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 Bio-identical hormone replacement (possibly, including estrogen in the form of estradiol and/or estriol; and definitely including natural progesterone) is very effective for maintenance of bone mass in postmenopausal women. Estrogens slow down osteoclasts (bone-destroying cells), while progesterone stimulates osteoblasts (bone-building cells).
Every young woman needs to be aware that her young years are crucial for building optimal bone mass. |
John J. Ratey, MD
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 Women reach peak bone mass at around thirty, and after that they lose about 1 percent a year until menopause, when the pace doubles. The result is that by age sixty, about 30 percent of a woman's bone mass has disappeared. Unless, that is, she takes calcium and vitamin D (which comes free with ten minutes of morning sun a day) and does some form of exercise or strength training to stress the bones. Walking doesn't quite do the job—save that for later in life. But as a young adult, weight training or any sport that involves running or jumping will counteract the natural loss. |
Hyla Cass
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| Bio-identical hormone replacement (possibly, including estrogen in the form of estradiol and/or estriol; and definitely including natural progesterone) is very effective for maintenance of bone mass in postmenopausal women. Estrogens slow down osteoclasts (bone-destroying cells), while progesterone stimulates osteoblasts (bone-building cells).
Every young woman needs to be aware that her young years are crucial for building optimal bone mass. |
Thomson Healthcare, Inc.
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 An earlier review of studies in which postmenopausal women were treated with antiresorptive drugs (estrogen or calcitonin) or with antiresorptive drugs plus calcium showed greater increases in bone mass when treatment included supplemental calcium. Calcitonin alone stopped bone loss in the spine, but calcitonin plus calcium increased bone mass of the spine (Nieves et al 1998).
Intermittent fluoride treatment plus calcium increased BMD and was associated with a lower fracture rate than calcium supplementation alone in men with idiopathic osteoporosis. |
Marshall Editions
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 Supplements: Calcium has been shown to be effective in helping to build bone mass. For optimum nutrition, the recommended calcium intake is between 1,000-1,500 mg per day, depending on your age, dietary intake, and other health conditions. Use the forms that most easily absorbed by the body, such as calcium citrate, malate, chelate, or hydroxyappatite. Vitamin D has also been shown to be effective in building bone mass by improving intestinal calcium absorption and reducing excretion of calcium in the urine. |
Tom Bohager
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 While consuming enough calcium is important, there are other factors involved in osteoporosis that affect the process of absorbing calcium and using it to generate bone mass.
Osteoporosis afflicts more women than men, particularly postmenopausal women, since their ovaries are no longer producing estrogen, which helps to maintain bone mass. Osteoporosis is also more common in smokers and drinkers and is associated with chronic obstructive lung disorders, such as emphysema and bronchitis. |
Thomson Healthcare, Inc.
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| Nieves JW, Komar L, Cosman F et al: Calcium potentiates the effect of estrogen and calcitonin on bone mass: review and analysis. Am J Clin Nutr; 67(l):18-24. 1998
Penland JG, Johnson PE: Dietary calcium and manganese effects on menstrual cycle symptoms. Am J Obstet Gynecol; 168(5): 1417-1423. 1993
Parfitt K (ed): Martindale: The Complete Drug Reference. London: Pharmaceutical Press (electronic version). Thomson Micromedex, Greenwood Village, CO, 2000.
Pitchford P: Healing with Whole Foods. North Atlantic Books, Berkeley, CA; 1993. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 Carbonated beverages aren't as bad for bone health as the acid in many other foods, but we do know that children who drink sodas in general have reduced bone mass as adults and fracture more often. The same is true for adults who drink sodas. The reason appears to be that if you drink those kinds of drinks, you're less likely to drink healthy drinks that contain calcium and vitamin D. Evidence shows that if you can get the calcium in other ways, the soda should be OK. Vegetarian protein, interestingly, negatively affects bone strength. |
Tori Hudson, N.D.
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 Girls or women with a dietary abnormality such as anorexia nervosa have significandy lower bone mass than their healthy counterparts.27 A balanced diet of plenty of vegetables, especially dark green leafy vegetables, nuts, seeds, whole grains, low-fat dairy, fish, and small amounts of animal meats play an important role in the development and maintenance of healthy bone. |
Jack Challem
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 Protein-rich diets can also help to preserve bone mass and bone density, as long as the diet includes large amounts of vegetables and fruits.
Protein is necessary for the formation of both muscle and bone, and eating vegetables and fruit counteracts any potential negative impact from consuming large amounts of protein.
SALLY'S STORY
Correcting Midlife Hormone Imbalances
Sometimes a perimenopausal woman will show signs of three interrelated hormone problems: high insulin, low estrogen, and low thyroid. |
Ray D. Strand
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 Indeed, calcium supplements in these women did seem to increase bone mass, but the supplements had no effect on the other 75 percent who were not calcium deficient. Recent studies of calcium and vitamin D supplementation present a slowing down of osteoporosis but in no way demonstrate that supplementation prevented it. These studies have also shown a reduction in fractures of the hip, spine, and wrist.12 In other words calcium is helpful, but it isn't the answer.
Calcium is an essential nutrient in the fight against osteoporosis. |
Lester A. Mitscher and Victoria Toews
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 According to a study of bone resorption in animals, catechins can reduce excessive resorption that could lead to excessive loss of bone mass. Epidemiological studies of human populations support this theory. In recognition of findings such as these, tea drinking has been identified by the Mediterranean Osteoporosis Study as a protective factor against osteoporosis.1
Green tea may also give hope to sufferers of another bone disorder, osteogenesis imperfecta. Osteogenesis imperfecta is a rare inherited disease in which the bones are abnormally brittle and fragile. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| When they're not balanced, you lose bone mass. In addition, bone remodeling happens through electricity in the form of low-energy waves that put stress on the bone. To form bone, you need that charge—and that comes from weight-bearing exercise and building muscle that stresses the bone.
That's the reason why any kind of resistance training is so important: to stimulate that charge and put more force on the bone to cause the remodeling (and, importantly, to build muscle and increase your sense of balance, so that you're less likely to fall). |
J. Douglas Bremner
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| A research study by Ontario's McMaster University found that a yearlong strength-training program increased the spinal bone mass of postmenopausal women by 9%. And it found that women who do not participate in strength training lose bone density.
The good news is that you do not have to become an Iron Man to derive benefit from resistance and weight training. A whole variety of exercises yield bone-building benefits, although working with weights at a gym with a trained professional is one safe way to engage in this form of activity, especially if you have never done it before. |
| Even the term fracture is misleading; it's really just a loss of bone mass. For the 50% or so of women who do not have pain, there are no implications to having a vertebral fracture, other than the fact that it might make you a little shorter. In other words, these medications probably won't help you; they don't reverse the problem, if you even have one.
What about fractures that matter? Alendronate Phase III, FIT (without past fracture), and FOSIT either didn't report the results, or showed no reduction in painful vertebral fractures (i.e. |
Peter h. Fraser and Harry Massey
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 For example, without the constant pull of gravity, astronauts lose bone mass.
The vertical axis also is associated with geopathic stress. Although NES cannot make a direct one-to-one correspondence between cause and effect in this case, Peter has found that there is a strong bioenergetic correlation between the vertical axis of the Big Field and the human nervous system. Among the most common symptoms of a Big Field distortion is a disrupted sleep pattern. |
Ray D. Strand
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| In order to reduce the risk of fractures of the spine, hip, and wrist, we must pay attention to several important factors: preserving adequate bone mass, preventing the loss of the protein matrix part of the bone, and making sure that the bone has all the proper nutrients it needs to repair and replace damaged areas of bone. Nutritional supplementation plays a vital role in all three areas of preserving and building bone.
Let's take a look at each nutrient and how it aids in the fight against osteoporosis.
Calcium
There is no doubt that calcium deficiency can lead to osteoporosis. |
Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
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 Women, however, are 4 times more likely than men to develop it because of menopause-related loss of bone mass. Because of the bone loss in osteoporosis, the spine can sustain tiny fractures, called vertebral compression fractures. Over time, the spinal structures pancake on themselves, resulting in a noticeable loss of height.
CURVED BACK
A crooked back can signal scoliosis, a curvature of the spine. The curve is almost always noticed first by others and can be seen most easily when you bend over from the waist. |
Tori Hudson, N.D.
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| Therefore, risk factors alone do not provide adequate assessment of low bone mass, but rather are important guides in the clinical assessment of osteoporosis risks that contribute to optimal preventive management. Ultimately, an individual woman's risk of fracture is the most relevant parameter for her future health care.
It is important to distinguish between risk factors for osteoporosis as defined by BMD and risk factors for osteoporotic fractures. |
| Osteocytes, in cooperation with other bone cells, initiate a cascade of events leading to increased bone mass that limits the deformation to a predetermined set point (0.1 to 0.5 percent) in any given dimension.
When the load on bone exceeds the set point, more bone is deposited than removed. When the load is below the set point, the opposite effect takes place, and bone is lost. |
Victoria Boutenko, M.A.
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 A recent medical study in Manchester, UK, demonstrated that, "The playing arm of adult tennis players has up to 40% more bone mass than the non-playing arm."64 On the contrary, if we do not exercise, our bones detrain and lose strength from inactivity. For example, astronauts in space lose some of their bone mass due to an absence of gravity. In conclusion, to strengthen our bones we need to exercise. No pills, food, or supplements can substitute for exercise to make our bones stronger.
Many people have problems both with the narrowing of their jaws and thinning of the jawbone. |
Mike Adams, the Health Ranger
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 I mean, you could lose bone mass and you'd still look like you were having lots of progress on the bathroom scale.
How do you lose bone mass? Easy: you stop engaging in exercise, stop walking, stop running. If you do all that (which I'm not recommending, by the way), then you would start to lose bone mineral density, and that would be reflected as weight loss. When you say you want to lose weight, be careful what you ask for. Your body has a number of ways to lose weight that have nothing whatsoever to do with losing body fat or enhancing your overall state of health. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 We've long known that one of the risks of weight loss is losing muscle and bone mass. Adding rich sources of calcium to a weight-reducing diet, along with a program of exercise—both features of the SuperFoodsRx Diet—is therefore adding insurance that muscle and bone loss as a result of general weight loss will be minimized, while your metabolism is preserved.26,27
Walnuts: Fat-Busting Fat
No one can deny that walnuts and their sidekicks pack a nutritional wallop unmatched by most other foods. |
John J. Ratey, MD
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| The result is that by age sixty, about 30 percent of a woman's bone mass has disappeared. Unless, that is, she takes calcium and vitamin D (which comes free with ten minutes of morning sun a day) and does some form of exercise or strength training to stress the bones. Walking doesn't quite do the job—save that for later in life. But as a young adult, weight training or any sport that involves running or jumping will counteract the natural loss. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| Because peak bone mass is reached in your twenties, your calcium bank needs to be filled in your youth to ensure maximum bone strength and mass (and prevent fractures, especially if you plan on extending your warranty past menopause and andropause). Since genetics drives a lot of osteoporosis, the entire family can play the bone-building game. It's never too early to start. The ideal high-calcium diet sources are fortified low-fat yogurt or milk, soy milk, pink wild salmon (215 milligrams per 4 ounces), kale, spinach (180 milligrams per cup), and tofu (155 milligrams per cube). |
Andreas Moritz
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 If the body depended totally on external supplies of calcium, 80 percent of today's population would have lost at least one third of their bone mass by the age of 30. Because of this self-regulating mechanism, we are able to survive even extremely poor diets with very little calcium intake. We can even fast on distilled water for several weeks without developing a calcium deficiency (distilled water removes calcium from the body). |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| The best treatment for osteoporosis is to build peak bone mass (your bone bank) in your twenties and do weight training, but also to prevent bone loss in the first
FACTOIP
Even the thought of the carbonation I in colas and soft drinks makes your J bones fear their calcium will disappear into your urine. But it's really the sixteen phosphates that are found in caffeinated drinks that may be responsible. So add 20 milligrams more calcium to your intake for every 12-ounce caffeinated soft drink and every 4-ounce cup of coffee. |
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