Guest guest Posted May 27, 2004 Report Share Posted May 27, 2004 Calcium and Bone Health Bridie Newman, B.A. Food Science and Nutrition Osteoporosis affects one in two women and one in three men over the age of 60 Hospital costs associated with osteoporosis in Australia alone are currently over $800 million each year (Garvan Institute, Sydney). The National Research Institute of Gerontology and Geriatric Medicine, Melbourne, predicts that at current rates we can expect an 83 percent increase in hip fractures by 2011.9 The Osteoporosis Sydney Support Group defines osteoporosis as " a disease of brittle bones. " Loss of bone mineral (calcium) leads to weakening of the skeleton, fragility and bony fractures. You are on a LifeLong quest for good health. In recent years, much attention has been directed toward the prevention of osteoporosis, and research has demonstrated that its prevention and that of osteoporosis-related fractures may best be achieved by initiating sound health behaviors, beginning during the pre-pubertal years and continuing throughout life. According to Anderson et al., (1996), healthful early life practices, including an adequate intake of most nutrients and regular physical activity, contribute to greater bone mineral measurements and optimal peak bone mass by the fourth decade of life for females, and, perhaps, also for males. The author states, " The adequate consumption of calcium, in conjunction with vitamin D, in early life will likely optimize peak bone mass, and adequate intakes of these two nutrients should continue through the remainder of life to help maintain bone mass. " 11 Animal proteins are high in sulfur-containing amino acids, especially cystine and methionine. Sulfur is converted to sulfate, which tends to acidify the blood. During the process of neutralizing this acid, bone dissolves into the bloodstream and filters through the kidneys into the urine. Research shows that meat and eggs contain two to five times more of these sulfur-containing amino acids than are found in most plant foods.14 International comparisons demonstrate a strong positive correlation between animal protein intake and fracture rates; however, they generally do not take other lifestyle factors into consideration. Nonetheless, their findings are supported by clinical studies showing that high protein intakes aggravate calcium losses from the body. Non-gmo Soybeans, like all legumes, are good choices for protecting calcium balance, as they are relatively low in sulfur amino acids. A 1988 study shows that soy protein, even at high levels, does not increase calcium excretion the same way that protein does from animal sources.12 A recent study on nutrition and bone health in women outlined how phytoestrogens in non-gmo soy foods may attenuate bone loss through estrogen-like activity.13 According to the Physician's Committee for Responsible Medicine (PCRM), you can decrease your risk of osteoporosis by reducing sodium and animal protein intake in the diet,2-4 increasing intake of fruits and vegetables;5 exercising;6 and ensuring adequate intakes of calcium from good non-dairy sources, including green leafy vegetables, beans and bean products; calcium-fortified products, such as organic breakfast cereals and unpasteurized juices; and calcium supplements. Patricia Bertron, R.D., director of nutrition at PCRM, states that " for those who are at risk for osteoporosis, it is important to recognize that bone loss cannot be prevented nor cured by simply drinking a glass of milk. " 1 According to Weaver et al., (1994), many green vegetables have calcium absorption rates of over 50 percent, compared with about 32 percent for milk. A recent report in the American Journal of Clinical Nutrition found that calcium absorbability was higher for kale than for milk, and concluded that " greens such as kale can be considered to be at least as good as milk in terms of their calcium absorbability. " 8 A 1994 study reported calcium absorption to be 52.6 percent for broccoli, 63.8 percent for brussel sprouts, 57.8 percent for mustard greens, and 51.6 percent for turnip greens.7, 8 In addition, green leafy vegetables and beans have advantages that dairy products lack, including antioxidants, complex carbohydrate, fibre, and iron. And they have little fat, no cholesterol, and no animal protein.1 The sensible way to reduce your risk of osteoporosis is by adopting the following principles: obtain calcium from a variety of food sources including plant sources, and engage in regular physical activity and calcium supplementation. *The statements in this publication have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent disease. REFERENCES 1 www.pcrm.com 2 Finn SC. The skeleton crew: is calcium enough? J Women's Health 1998; 3 Nordin CBE. Calcium and osteoporosis. Nutrition 1997; 3(7/:664-86 4 Reid DM, New SA. Nutritional influences on bone mass. Proceed Nutr Soc 1997; 56: 977-87 5 Tucker KL, Hannan MR, Chen H, Cupples LA, Wilson PWF, Kiel DP. Potassium, magnesium, & fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr 1999;69:727-36 6 Prince R, Devine A, Dick I, et al., The effects of calcium supplementation (milk powder or tablets) and exercise on bone mineral density in postmenopausal women. J Bone Miner Res 1995;10:1068-75 7 Weaver CM, Plawecki KL. Dietary calcium: ade quacy of a vegetarian diet. Am J Clin Nutr 1994;59 (suppl):1238S-41S 8. Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr 1990;51:656-7 8 Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr 1990;51:656-7 9 www.osteoporosis.org.au/ 10 www.osteoporosis.com.au/ 11 Anderson JJ, Rondano P, Holmes A: Roles of diet and physical activity in the prevention of osteo porosis Scand J Rheumatol Suppl 1996. 1030:65-74 12 Zemel MB Calcium utilization: Effect of varying level and source of dietary protein. Am J Clin Nutr 1988; 48:880-3 13 Lewis RD, Modlesky CM. Nutrition, physical activity and bone health in women 1998 Int Sport nutr 8(3):250-84 14 Breslau NA, Brinkley L, Hill KD, Pak CYC: Relationship of animal protein-rich diet to kidney stone formation and calcium metabolism J Clin Nutr Endocrinol 1988;66:140-6 These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. http://www.usana.com/USNUSUPPINGREDIE_64956.html _________________ JoAnn Guest mrsjoguest DietaryTipsForHBP http://www.geocities.com/mrsjoguest The complete " Whole Body " Health line consists of the " AIM GARDEN TRIO " Ask About Health Professional Support Series: AIM Barleygreen " Wisdom of the Past, Food of the Future " http://www.geocities.com/mrsjoguest/AIM.html PLEASE READ THIS IMPORTANT DISCLAIMER We have made every effort to ensure that the information included in these pages is accurate. However, we make no guarantees nor can we assume any responsibility for the accuracy, completeness, or usefulness of any information, product, or process discussed. Friends. Fun. Try the all-new Messenger Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 27, 2004 Report Share Posted May 27, 2004 JOAnn, I am surprised magnesium was not mentioned in that article. I have read that in vegetables, calcium never exists without being in conjunction with magnesium. At the end of the article, it says to take calcium supplements, but I have read that it is not a good idea to do that unless one is taking magnesium, as well. And then there is phosphorus...which is also important for bones. Elliot , JoAnn Guest <angelprincessjo> wrote: > Calcium and Bone Health > > Bridie Newman, B.A. Food Science and Nutrition > Osteoporosis affects one in two women and one in three men over the age of 60 > > Hospital costs associated with osteoporosis in Australia alone are currently over $800 million each year (Garvan Institute, Sydney). The National Research Institute of Gerontology and Geriatric Medicine, Melbourne, predicts that at current rates we can expect an 83 percent increase in hip fractures by 2011.9 > The Osteoporosis Sydney Support Group defines osteoporosis as " a disease of brittle bones. " Loss of bone mineral (calcium) leads to weakening of the skeleton, fragility and bony fractures. > > You are on a LifeLong quest for good health. > > In recent years, much attention has been directed toward the prevention of osteoporosis, and research has demonstrated that its prevention and that of osteoporosis-related fractures may best be achieved by initiating sound health behaviors, beginning during the pre-pubertal years and continuing throughout life. > > According to Anderson et al., (1996), healthful early life practices, including an adequate intake of most nutrients and regular physical activity, contribute to greater bone mineral measurements and optimal peak bone mass by the fourth decade of life for females, and, perhaps, also for males. The author states, " The adequate consumption of calcium, in conjunction with vitamin D, in early life will likely optimize peak bone mass, and adequate intakes of these two nutrients should continue through the remainder of life to help maintain bone mass. " 11 > > Animal proteins are high in sulfur-containing amino acids, especially cystine and methionine. Sulfur is converted to sulfate, which tends to acidify the blood. During the process of neutralizing this acid, bone dissolves into the bloodstream and filters through the kidneys into the urine. > Research shows that meat and eggs contain two to five times more of these sulfur-containing amino acids than are found in most plant foods.14 > > International comparisons demonstrate a strong positive correlation between animal protein intake and fracture rates; however, they generally do not take other lifestyle factors into consideration. > > Nonetheless, their findings are supported by clinical studies showing that high protein intakes aggravate calcium losses from the body. > > > Non-gmo Soybeans, like all legumes, are good choices for protecting calcium balance, as they are relatively low in sulfur amino acids. A 1988 study shows that soy protein, even at high levels, does not increase calcium excretion the same way that protein does from animal sources.12 > > A recent study on nutrition and bone health in women outlined how phytoestrogens in non-gmo soy foods may attenuate bone loss through estrogen-like activity.13 > > According to the Physician's Committee for Responsible Medicine (PCRM), you can decrease your risk of osteoporosis by reducing sodium and animal protein intake in the diet,2-4 increasing intake of fruits and vegetables;5 exercising;6 and ensuring adequate intakes of calcium from good non-dairy sources, including green leafy vegetables, beans and bean products; calcium-fortified products, such as organic breakfast cereals and unpasteurized juices; and calcium supplements. > > Patricia Bertron, R.D., director of nutrition at PCRM, states that " for those who are at risk for osteoporosis, it is important to recognize that bone loss cannot be prevented nor cured by simply drinking a glass of milk. " 1 > > According to Weaver et al., (1994), many green vegetables have calcium absorption rates of over 50 percent, compared with about 32 percent for milk. > A recent report in the American Journal of Clinical Nutrition found that calcium absorbability was higher for kale than for milk, and concluded that " greens such as kale can be considered to be at least as good as milk in terms of their calcium absorbability. " 8 > > A 1994 study reported calcium absorption to be 52.6 percent for broccoli, 63.8 percent for brussel sprouts, 57.8 percent for mustard greens, and 51.6 percent for turnip greens.7, 8 > > In addition, green leafy vegetables and beans have advantages that dairy products lack, including antioxidants, complex carbohydrate, fibre, and iron. And they have little fat, no cholesterol, and no animal protein.1 > > The sensible way to reduce your risk of osteoporosis is by adopting the following principles: obtain calcium from a variety of food sources including plant sources, and engage in regular physical activity and calcium supplementation. > > *The statements in this publication have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent disease. > > REFERENCES > > 1 www.pcrm.com > 2 Finn SC. The skeleton crew: is calcium enough? J Women's Health 1998; > 3 Nordin CBE. Calcium and osteoporosis. Nutrition 1997; 3(7/:664-86 > 4 Reid DM, New SA. Nutritional influences on bone mass. Proceed Nutr Soc 1997; 56: 977-87 > 5 Tucker KL, Hannan MR, Chen H, Cupples LA, Wilson PWF, Kiel DP. Potassium, magnesium, & fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr 1999;69:727-36 > 6 Prince R, Devine A, Dick I, et al., The effects of calcium supplementation (milk powder or tablets) and exercise on bone mineral density in postmenopausal women. J Bone Miner Res 1995;10:1068-75 > 7 Weaver CM, Plawecki KL. Dietary calcium: ade quacy of a vegetarian diet. Am J Clin Nutr 1994;59 (suppl):1238S-41S 8. Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr 1990;51:656-7 > 8 Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr 1990;51:656-7 > 9 www.osteoporosis.org.au/ > 10 www.osteoporosis.com.au/ > 11 Anderson JJ, Rondano P, Holmes A: Roles of diet and physical activity in the prevention of osteo porosis Scand J Rheumatol Suppl 1996. 1030:65-74 > 12 Zemel MB Calcium utilization: Effect of varying level and source of dietary protein. Am J Clin Nutr 1988; 48:880-3 > 13 Lewis RD, Modlesky CM. Nutrition, physical activity and bone health in women 1998 Int Sport nutr 8(3):250-84 > 14 Breslau NA, Brinkley L, Hill KD, Pak CYC: Relationship of animal protein-rich diet to kidney stone formation and calcium metabolism J Clin Nutr Endocrinol 1988;66:140-6 > > > These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. > > http://www.usana.com/USNUSUPPINGREDIE_64956.html > _________________ > > JoAnn Guest > mrsjoguest@s... > DietaryTipsForHBP > http://www.geocities.com/mrsjoguest Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 28, 2004 Report Share Posted May 28, 2004 , " breathedeepnow " <aug20@m...> wrote: > JOAnn, I am surprised magnesium was not mentioned in that article. I > have read that in vegetables, calcium never exists without being in > conjunction with magnesium. At the end of the article, it says to > take calcium supplements, but I have read that it is not a good idea > to do that unless one is taking magnesium, as well. And then there is > phosphorus...which is also important for bones. > > Elliot > > , JoAnn Guest > <angelprincessjo> wrote: > > Calcium and Bone Health Elliott, I'm not at all surprised. In fact I'm elated that they got anything right. <g> Osteoporosis is the most misunderstood disease in all of Creation. I started researching Osteo about a year and a half ago when one of the women on my list asked me some questions regarding what to do for it...other than fosamax of course!!! Its very important to get our nutrients from foods. If you've read anything I've written you realize the emphasis I place on this. However, now I am mainly concerned about the Dairy industry propaganda which is aimed primarily at our elderly women who are plagued with osteo. And now the epidemic has spread to middle aged and perimenopausal women as well! I posted this particular article because I thought the information they had collected on diet and especially the info regarding milk was most appropriate for those who are fighting the disease. The misinformation is so prevalent...drink your milk for strong bones! Alas, the milk. and Dairy food in general is part of the problem if not THE problem. If we consume ANY Dairy at all, most of us get way TOO much phosphoric acid which is in a combination with the calcium and in addition it is not combined with any of the other minerals that are needed for it to be properly absorbed! Also in addition, the ACIDS which are contained in milk and other Dairy may be problematic as well. Very few people know that animal proteins are all abundantly endowed with acids! Methionine, Sulphur, Cysteine, Phosphoric acid, Uric acid, Arachadonic acid,...you name it. These acids when consumed in a combination with the calcium just promote more bone loss. To quote from the article… > Animal proteins are high in sulfur-containing amino acids, especially cystine and methionine. " Sulfur is converted to sulfate,which tends to acidify the blood. During the process of neutralizing this ACID, bone dissolves into the bloodstream and filters through the kidneys into the urine " . End of quote. It doesn't really matter how much milk you drink or how much cheese you eat or how much yogurt you take in, it will not help your bones at all because it is not in the form which your body needs to metabolize it optimally! This makes all the difference in the world! Our bones store calcium in the bones and teeth. When the body needs calcium for other things or when the body is too acidic, it will take calcium out of the bones and teeth (this is called CALCIUM LOSS). OSTEOporosis is not usually caused by INSUFFICIENT calcium INTAKE but it is CAUSED by CALCIUM LOSS!! This condition is closely linked to our DIET and has much to do with the amount of each specific nutrient we take in on a daily basis. That's why we need more of a delicate balance when deciding which foods to eat and the right quantities we need for each and every health issue we are dealing with. It is the acidic nature of our bodies that affects bone loss. When we are too acidic the calcium washes out in our urine never to return to our bones! You can lose more calcium than you take in (figuratively speaking) if you take in too many acidic foods! RESULT: Negative calcium. All that calcium we're supplementing with may very well end up in our kidneys (kidney stones), calciumosis (soft tissue), and our blood stream ,…. defective calcification of the bones and pathogenic calcification of the arteries. Synthetic vitamin D added to milk has the same effect as vitamin D deficiency — it causes abnormal *calcification* of the soft tissues, particularly the blood vessels. Small amounts of supplemental calcium may be beneficial, although the form that it usually comes in (calcium carbonate) is NOT well absorbed. Then too, minerals compete for absorption. So we have to figure out the amounts we need and how to take them as well. It is not within the scope of this message to provide that information.Everyone has to decide that for themselves. This is something that may need to be changed periodically as well. Calcium losses in menopausal women are linked to " xenoestrogens " in our foods and toxic environment. The phytoestrogens in plant foods help to compensate for this. If you read it again in the light of this information. you may see that the scope of the article is quite different than you previously thought. On a final note...I would like to say that very few people are aware that there is more calcium in veggies than milk..The Dairy industry makes sure of that! .. > Animal proteins are high in sulfur-containing amino acids, especially cystine and methionine. Sulfur is converted to sulfate, which tends to acidify the blood. During the process of neutralizing this acid, bone dissolves into the bloodstream and filters through the kidneys into the urine. > Research shows that meat and Dairy contain two to five times more of these sulfur-containing amino acids than are found in most plant foods. > International comparisons demonstrate a strong positive correlation between animal protein intake and fracture rates....findings are supported by clinical studies showing that high protein intakes aggravate calcium losses from the body. > There are certain other minerals that are needed in order to metabolize calcium. Among them are boron (a trace mineral), magnesium (as you say), potassium, vitamin K, and Vitamin D is SO important as well! There are some other trace minerals which are also needed. Boron especially is more important than most women (and men) realize! This is why I try to get boron in supplement form and eat fish at least twice a week, because I'm never sure that I'm getting enough of it in my foods. I try, but you never know the way our foods are being handled these days and all the residues just tend to leach more of the essential nutrients from our veggies and fruits as well. Although I try to eat primarily organically grown things, there are some things which you cannot obtain so it is best to take trace minerals in optimum amounts to make up for this. I think it is more essential to eat mineral rich foods such as nuts and whole grains than calcium rich foods, since it is the other minerals that ensure its getting to the right place at the right time for our body to be able to use it efficiently!! There are some that say that the problem can never be solved with diet...however I tend to disagree with them. Why do we have more osteoporosis than literally anybody else in the whole world?? If you follow the studies you will see that the countries (such as ours) which have the highest consumption of MILK and other Dairy foods are the ones that have the majority of problems in these areas!! ..... high protein intakes aggravate calcium *losses* from the body. Cheers, JoAnn > http://www.usana.com/USNUSUPPINGREDIE_64956.html _________________ > JoAnn Guest > mrsjoguest@s... > DietaryTipsForHBP > http://www.geocities.com/mrsjoguest Quote Link to comment Share on other sites More sharing options...
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