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August 2015
Written By: Nicole Crane, B.S. NTP
Peel back the layers of skin and muscle and imagine your bones. You are likely thinking of something very rigid and static that does not change once you reach adulthood. Despite being a hard substance, our bones are very much alive, growing and changing throughout our lives. This means that if we nourish our bones correctly, we can keep them healthy for our entire lifetime.
In 2011, the per capita consumption of milk alone was 174.1 pounds (or 2,785 ounces) and 603 pounds of all dairy productsi , yet there are still millions of people who have low bone density. The National Osteoporosis Foundation reported in 2014 that 10.2 million Americans have osteoporosis (brittle bone disease) and another 43.4 million Americans have osteopenia (low bone density, a precursor to osteoporosis)ii . Two million bone breaks and fractures are also attributed to osteoporosis, yet more often than not, osteoporosis is never tested for or even considered.iii Clearly, there are other factors involved besides getting enough calcium. In fact, there are nearly 25 nutrients that make up our bones and are needed for proper mineralization of our bones!
Our bones are made of a protein-mineral matrix. We essentially have two types of bones; 75% makes up the hard exterior and protects bone from trauma and 25% of softer tissue on the inside of bone, which includes bone marrow and allows bones to withstand pressure without breaking. Our bones contain calcium, potassium, magnesium, iron, and many more. The proteins include collagen and osteocalcin, which gives our bones flexibility and allows them to bend without breaking. It is collagen which allows us to twist our bodies and sustain falls without experiencing a bone fracture. This softer tissue is more metabolically active and has a higher turnover rate. There are a few factors that affect the health of our bones, like low estrogen levels in both women and men, steroid use and immobilization. Similarly, a very sedentary lifestyle can lead to loss of this type of bone.
Our bones are constantly being broken down and built back up, so the body can remove old frail bone cells and replace them with new strong ones. This is a normal process the body must do to repair for the microdamage of daily life. When you stub your toe or hit your elbow, your body needs a way to repair that tissue. The osteoclasts break down bone and prevent old bone cells from accumulating. While this may sound like a negative factor, the osteoclasts are important. Without them, old, weak and worn out bone cells would not be removed and replaced with new, strong bone tissue. The osteoblasts are the other key to bone health, helping the body lay down new bone tissue.
When we are children, new bone is added faster than old bone is removed. Women reach 85% of their bone mass by age 18. Men reach 85% of their bone mass by age 20. Good nutrition and mineral intake during this stage of life is so important for healthy bones later in life. We reach our peak bone mass at around age 30. After this age, old bone is removed faster than new bone can be laid down. At this point, it is key to maintain healthy bones. While it is still possible to build new bones, it is just not nearly as efficient for the body as it was when you were young. It is normal to lose some bone as we age, but good nutrition and a healthy lifestyle can prevent damaging rates of bone tissue loss.
There are several major factors to consider when it comes to what breaks down our bones and may interfere with bone health.
Luckily, there are many things you can do to build up your bones. Nutrition is where it all starts. Given the right vitamins and minerals, the body can be put into a state where the bones have the optimal potential to regenerate. These nutrients play a critical role in activating the bone building osteoblasts and making sure the osteoclasts that break down bone are functioning normally.
IMPORTANT NOTE: Due to the effect of Vitamin K and K-rich foods on those taking prescription blood thinners like Coumadin (Warfarin), supplemental K should be avoided and individuals should speak to their health practitioner about the proper intake of Vitamin K rich foods.
It’s never too late or too early to build healthy bones. Be sure to think beyond calcium – you want to be sure you are at least increasing your magnesium, vitamin D and vitamin K levels. If you need therapeutic bone support, consider adding strontium, collagen powder or silica. With the right nutrition and lifestyle factors, the body will take the steps to heal itself, without medications. Our bones are dependent on good nutrition.
References:
i http://www.nass.usda.gov/Statistics_by_State/Indiana/Publications/Annual_Statistical_Bulletin/1213/pg10.pdf
ii http://nof.org/news/2948
iii http://nof.org/news/5486
iv Evans CEL, Chughtai AY, Blumsohn A, et at. The Effect of Dietary Sodium on Calcium Metabolism in premenopausal and postmenopausal women. Eur J Clin Nutr 1997; 51:394-99
v Van Staa, T. P., et al. "Public health impact of adverse bone effects of oral corticosteroids." British journal of clinical pharmacology 51.6 (2001): 601-607.
vi Garrison, Robert, M.A., R. Ph. and Elizabeth Somer, M.D., R.D. The Nutrition Desk Reference. Second Edition. Keats Publishing, Inc. New Canaan, Connecticut. 1990.
viii http://lpi.oregonstate.edu/mic/minerals/magnesium
ix http://www.huffingtonpost.com/carolyn-dean-md-nd/bone-health_b_1540931.html
xi http://www.huffingtonpost.com/carolyn-dean-md-nd/bone-health_b_1540931.html
xiii Bleue, Kate. Vitamin K2 and the Calcium Paradox: How a Little-known Vitamin Could save Your Life. Mississauga, Ont.: J. Wiley & Sons Canada, 2012
xiv Schurgers LJ, Matrix Gla-protein: the calcification inhibitor in need of vitamin K. Thromb Haemost. 2008 Oct;100(4):593-603.
xv Booth SL, Tucker KL, Chen H, et al. Dietary vitamin K intakes are associated with hip fracture but not with bone mineral density in elderly men and women. Am J Clin Nutr. 2000;71(5):1201-1208.
xviii Bleue, Kate. Vitamin K2 and the Calcium Paradox: How a Little-known Vitamin Could save Your Life. Mississauga, Ont.: J. Wiley & Sons Canada, 2012
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Assisting Jerry Hickey, R.Ph is a team of nutritional professionals - a group of hand chosen, dedicated experts, available at each and every InVite® Health retail location - there to provide you with a FREE, personalized, and professional nutritional consultation. Visit an InVite® Health retail location near you for assistance in selecting the correct nutrients to address your health concerns.
You can also e-mail an InVite® Nutritionist or call us directly with any of your nutritional questions. The InVite® Health team is always available to assist you.