The Fat Secret to Build Your Bone Density

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The Fat Secret to Build Your Bone Density

 

Several studies have found that maintaining a healthy balance between

omega-6 and omega-3 fatty acids (two types of polyunsaturated fatty

acids) is crucial to preventing chronic diseases such as heart

disease, diabetes and cancer. However, one study revealed that a

higher ratio of omega-6 to omega-3 fatty acids was linked to lower

bone density at the hip in both older men and women -- a condition

that could lead to osteoporosis.

 

Researchers collected dietary data through a self-administered

questionnaire from some 1,500 men and women, aged 45-90. Information

on smoking habits, alcohol intake, exercise frequency, reproductive

history, and use of vitamins, thyroid hormones, steroids, and estrogen

was also obtained through standard questionnaires. Baseline bone

mineral density (BMD) was measured and researchers found that:

 

*

 

Foods containing omega-6 fats were responsible for lower BMD in

the hip bones of older men and in women whether or not they took

hormone therapy.

*

 

Omega-6 to omega-3 ratios was inversely associated with BMD at

the hip bones of women whether they took hormone therapy or not.

 

Higher Omega-6 to Omega-3 Ratio

 

The increased consumption of omega-6 fatty acids (through amplified

intake of corn, sunflower and sesame oils) is due to modern

agricultural practices and changes in food processing.

 

Additionally, the intake of omega-3 fatty acids has decreased in light

of the reduced consumption of cold-water fish, changes in animal

production practices and loss of cereal germ in processed grain.

Together, these changes are responsible for a higher omega-6 to

omega-3 ratio.

 

American Journal of Clinical Nutrition April 2005;81(4):934-938

 

Dr. Mercola's Comment:

 

Surprisingly, many expert nutritionists are not aware of the important

relationship between healthy bones and optimal fat intake. Many

osteoporosis experts will acknowledge the importance of omega-3 fats

for general health but don't understand that they are also a very

powerful force in optimizing bone density.

 

We all need omega-6 and omega-3 fats, but nearly all of us in this

country have too much omega-6 fat. This stems from the massive use of

vegetable oils in commercially processed foods. Around 1900 the

average American only consumed about a pound of vegetable oil (high in

omega-6) per year. Now we are consuming over 75 pounds per year.

 

This increase disrupts the delicate omega-6:3 ratio our ancestors

adapted to. In Paleolithic times it was thought to be 1:1. Now it is

closer to 15 or 20 to 1 for most of us.

 

Analysis of fossil records show that humans who lived in Paleolithic times,

eating similar foods, did not suffer from osteoporosis.

 

 

Certain people may require additional supplementation with vitamin K

and vitamin D -- if they cannot get proper amounts of sun exposure --

in order to optimize their body's resistance to bone loss.

 

In addition to omega-3 fats, vitamin D is also very useful to build

bone density as it helps you absorb calcium. Since spring has sprung

for most of us, if we can get outside appropriately (one hour of sun

on large amounts of exposed skin) that will supply most all the

vitamin D we need. If you can't get adequate sun exposure you will

want to consider using cod liver oil, as it has liquid sunshine

(vitamin D) in addition to the omega-3 fats found in fish oil.

 

Related Articles:

 

Do You Really Need Calcium to Build Strong Bones?

 

Avoiding Osteoporosis Can Start Before Puberty

 

If You Have Osteoporosis, Wheat May be Responsible

 

Odds Are Even You'll Have Osteoporosis By 2020