The best treatment for osteopenia will include a diet that emphasizes fruits and vegetables; vitamin and mineral supplements; and exercise. Rebuilding bone density is possible with patience and determination.

Most doctors understand and trust pharmaceuticals more than they understand vitamins, diet and exercise. But the U.S. Surgeon General recommends a tiered approach to bone health rather than reliance on drugs.

NUTRITION AND EXERCISE

Nutrition, exercise and fall prevention are the foundation of the Surgeon General’s pyramid. A natural approach to the treatment for osteopenia will emphasize an alkaline diet rich in fruits and vegetables and low in meat, carbonated drinks and coffee. Supplements can reinforce a good diet when calcium is taken with meals; blood levels of vitamin D are adequate and vitamin K2 is added to push the calcium into the bones and away from the heart. But as few supplements have sufficient vitamin D to support recommended blood levels, additional vitamin D tablets are often necessary.

Weight bearing exercises are also important for the treatment of osteopenia…and these exercises are not restricted to the use of weights. Tai chi, yoga and walking all encourage bone renewal by using the natural weight of the body. Tai chi has the additional benefit of improving balance that will help with fall prevention.

ASSESSING AND TREATING UNDERLYING CAUSES

If a doctor informs a patient that she or he has osteopenia, it is usually because a bone density test (DEXA test) reported a T score between -1 and-2.5 in one or all of the following locations:

• lower spine bones (lumbar vertebrae L1-L3)
• the narrow neck of your thigh bone (femur) that adjoins your hip
• the femur itself (thigh bone)

A diagnosis of osteoporosis is made when the T score is lower than -2.5.

Baseline bone density tests are recommended for women when they reach perimenopause (menstrual irregularity occurring usually between 45 and 55) or earlier if they are at risk from the use of certain medications. Men should have a bone density test at age 70 or earlier if using corticosteroids or prostate cancer drugs. Malabsorption diseases such as Crohn’s or inflammatory bowel disease may also warrant treatment for osteopenia in order to prevent bone loss rather than restore bone density.

While experts agree that vitamin D is essential for calcium absorption, research has shown that over 60% of North Americans are vitamin D deficient. Vitamin D supplements and regular blood tests are especially encouraged for people in northern regions (north of Boston) where the ultraviolet rays from the sun are too weak to produce vitamin D during the long winter months.

A simple PH test is also a useful tool in the treatment of osteopenia. Adequate stomach acid is essential for breaking down and absorbing calcium but acid production decreases with age. A simple pH test strip can help to assess and monitor stomach acid levels.

PRESCRIPTION DRUGS

Drug treatment is found at the top and smallest portion of the Surgeon General’s treatment pyramid-after the causes of bone loss have been identified and addressed. While some argue that drugs should only be prescribed once a person has been diagnosed with osteoporosis- in cases where there is rapid bone loss, physicians may prescribe medication to slow or prevent further loss.

Prescription medication should always be accompanied by adequate levels of calcium and vitamin D, as pharmaceuticals often help to increase bone density but do not necessarily support bone quality. A daily program of vitamins and minerals through a good diet and the use of supplements is an essential part of the treatment for osteopenia as well as the prevention of osteoporosis.

To learn more about inexpensive vitamins and minerals that are essential in the treatment for osteopenia visit http://osteoporosis-vitamins.com/osteoporosis-treatment-guidelines.html

Darlene Varaleau is a lawyer and business person by profession. After being diagnosed with osteopenia, she developed http://osteoporosis-vitamins.com to explore natural osteoporosis treatment options. The site provides information on affordable calcium and vitamin supplements, strontium, progesterone cream and exercise. She loves getting suggestions for improving the site, so please drop by for a visit.

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Osteoporosis is an ever-increasing problem in Western societies. This debilitating disease is only set to get worse as people continue to live longer. The general consensus is that calcium is the principle nutrient required for healthy bones. Whilst it is true that calcium is the primary mineral contained in bone, there are many other minerals, vitamins, dietary and lifestyle factors which affect the health of our bones. This article will discuss these in detail.

Seventy percent of bone is composed of minerals. The remaining 30% consists of a matrix of collagen and non-collagenous substances called osteoid.

As previously discussed the mineral component contains primarily calcium as well as small amounts of magnesium, sodium, potassium, fluoride and chloride. Bone is in a constant state of turnover called remodelling. As a result it is important that the body has a constant supply of calcium and the other minerals from the diet.

Vitamin D is important for healthy bones as it is one of the principal regulators of bone remodelling and mineralisation. As the level of calcium in the blood declines, the kidney under the influence of hormones converts vitamin D to its active form, which when released enhances the absorption of calcium into the bloodstream (from the intestines and kidneys) which is then incorporated into bone. Vitamin D also plays a role the production of growth factors which are required for healthy bone function. Insufficient vitamin D leads to reduced calcium absorption, increased rates of bone turnover and reduced bone mineralisation. This is a very important point as Vitamin D deficiency is at record levels not only in the elderly but in women and men of all ages.

Other minerals which are important for healthy bones include:

- Magnesium which is required for mineral homeostasis as well as the activation of vitamin D.
- Vitamin K required for the production of osteocalcin, one of the most abundant non-collagenous proteins found in the osteoid of bone. Osteocalcin facilitates calcium binding to the hydroxyapatite matrix in bone.
- Several trace minerals especially copper, zinc, manganese, boron and silica are essential co-factors for specific enzymes required for osteoid development and bone mineralisation.

Several other hormones influence bone remodelling to a lesser extent including estrogens, androgens, progesterone, glucocorticoids and thyroid hormone. Estrogen reduction at menopause leads to a reduction in bone mass.

From a naturopathic point of view we believe that the health of the skeleton is a reflection of the total health of the body. Thus we do not treat just the skeleton but take into account the whole being. Furthermore, we believe that osteoporosis is a preventable condition if the obstacles to normal skeletal homeostasis are removed. As a result, we take into consideration all the factors which may affect bone health and calcium absorption and intake including genetic predisposition, acid-base balance, physical activity, nutrient intake, smoking, medications, weight fluctuations, hormonal and local bone factors.

Essentially naturopathic treatment for a patient with osteoporosis or one at risk of developing osteoporosis are similar and involve the following:

Ensure adequate intake and absorption of nutrients that enhance bone health. While sodium is absorbed by the body with 100% efficiency, calcium is absorption is only 25-30% and is further reduced by dietary and lifestyle factors which I will expand upon later. This percentage also reduces with age. In order to increase calcium absorption we use herbal supplements, digestive enzymes digestive enzymes, probiotics, fibre, detoxification programs, in order to promote proper digestion and elimination, etc.

Appropriate supplementation for bone mineral maintenance and replacement: Studies of calcium and bone mass in adolescents, young adults, older men and post menopausal women show supplementation of 500 – 1500 mg of elemental calcium along with 250-750 mg of elemental magnesium increase bone density. For post menopausal women, pregnancy, and women over 50 years of age we would recommend 1000- 1500mg/day. The inability to absorb calcium is a major reason that calcium therapy fails to prevent or slow the progression of osteoporosis. In order to ensure optimal calcium absorption 400-1000 IU of vitamin D3 is should also be a part of the supplement regime. In addition, the other minerals that are important for healthy bone metabolism mentioned above including boron, zinc, manganese, vitamin K and silicon should also be considered for supplementation. There are many good comprehensive supplements available from naturopaths and reputable health food stores.

Dietary assessment to increase foods which assist with bone health and reduce those foods which are linked to increased bone turnover including:

- Calcium intake: The article "Paleolithic Nutrition" by Eaton and Kohmer demonstrated that the diet of the hunter-gatherer populations of 40000 years ago contributed to their massive bone density. This diet was about 35% meat and 65% vegetables and fruit and provided over 2000mg of calcium per day compared to the current average intake of 500mg. There was also little or no grain and dairy consumption. Their theory was that although modern agribusiness and food processing techniques have radically altered in the past century genetically we are still the same and thus it may be wise to adopt our ancestor’s dietary practices to reduce incidence of osteoporosis. Hence, we recommend increasing high calcium and magnesium foods particularly vegetables such as broccoli, bok choy, almonds, fish with bones (sardines, salmon), sea vegetables, sesame seeds, carob, tahini, cauliflower and figs

- High Phosphorus intake can cause a significant calcium imbalance. Phosphorus is present in high quantities in protein-containing foods, grains and soft drinks.

- Sodium causes increased urinary excretion of calcium. Short-term increases in dietary salt result in increased urinary calcium loss, so over time, high dietary salt intake may cause bone loss.

- Acid vs. Alkaline diet: Diets high in acid forming foods reduce bone density, as bone is broken down to provide calcium and other minerals to buffer the acidity. As the bone is resorbed there is no compensatory mechanism of bone formation thus a net loss of bone. Foods which cause the blood to become over acid include coffee, tea, alcohol, sugars, dairy products and particularly red meat, grains particularly refined flours such as wheat and processed foods. By contrast foods which create an alkaline ash include green leafy vegetables, most fruits, sea vegetables, almonds and some legumes. Of course balance and moderation is the key!

Cigarette Smoking depletes the body of Vitamin C and exposes it to a number of toxins including cadmium and lead which directly damage bone and interfere with calcium absorption.

Exercise is important for achieving peak bone mass as well as maintenance of bone mass. In particular weight bearing exercise such as walking, weights and yoga postures which pull on the bone stimulate additional bone remodelling. A study of postmenopausal women with osteoporosis combining both strengthening exercises and walking showed the women who exercised had increased bone density by 4.4% while those on bone restoring medicines only increased by just 1.6%.

Some medications may also adversely affect bone health. Some of the more common ones include: steroids, thyroid replacement medications, heparin, lithium, chemotherapy, diuretics and aluminum containing antacids.

Finally the best way to enhance your bone health and overall health and vitality is to consult a naturopath for a detailed analysis of your individual dietary, supplement and lifestyle requirements.

Naturopath Terrie Beresford is committed to providing her clients with effective healthcare options to empower them to take control of their health and create happier, healthier and more prosperous lives.

For more information on Terrie check out her website: http://www.newage.net.au

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Your overall health habits, especially in your teen years, can affect your bones for the rest of your life. That’s because women develop 40 percent of their bone mass between the ages of 14 and 17. You keep adding bone mass until you’re about 30, but not the amounts you get in those early years.

What can you do in your 20s, 30s and 40s, when your main bone-building years are behind you? Take the following eight steps to protect your bones now…

1. Pay attention to your period
If you miss your period for at least three consecutive months, see your doctor immediately. This may mean you’re low on oestrogen, a bone-protecting hormone. Oestrogen deficiency causes a rise in the production of cells that remove bone from the body. You may be prescribed birth control pills to regulate your levels

2. Limit caffeine
It may affect calcium absorption. Stick to two or three cups of coffee or tea a day. For every 227- ml caffeinated drink consumed, your body fails to absorb 4 mg of calcium. So, include an extra 40 mg of calcium in your diet: put skim milk in your coffee or add a cup of spinach to a salad.

3. Do bone-building exercises
Vertical jumping – literally jumping up and landing on flat feet – is an excellent impact exercise for bone strengthening and building. Studies show that women who jumped vertically 300 times a week increased bone mass in their hips by 2.8 per cent. Jumping shocks the bone, causing bone mass to build. Jumping rope isn’t as effective because you don’t land as hard. To avoid injury, build knee strength by doing squats and leg extensions. And practise first to perfect your form. Make sure your knees are in line with your toes when you land, and don’t turn your knees inward. Also try weight-lifting, jogging and step aerobics.

4. Limit vitamin A
According to a recent study, women who consumed high amounts of vitamin A in the form of retinol (2,000 micrograms) had the greatest incidence of bone loss-related hip fractrues. At high levels, vitamin A may cause bones to break down faster then they rebuild. Read food and supplement labels for vitamin A amounts to ensure you are not getting too much. And choose a multivitamin that specifies that at least 20 per cent of its vitamin A comes from beta-carotene, which doesn’t harm bones the way retinol can. Fortified foods such as energy bars and cereal also contain vitamin A in retinol form, so be aware of how many you eat every day.

5. Eat the right amount of protein
A diet that contains more or less protein than required is associated with a decrease in bone density. You need roughly 50 g of protein daily. Good sources include lean red meat, skinless chicken, low-fat cheese, tofu and skim milk. Meanwhile, extremely protein-dense diets may decrease calcium absorption or increase calcium loss, says the National Osteoporosis Foundation in the US.

6. Get enough calcium.
You need at least 1,200 mg daily, but many women get less than  half of this. sources include low-fat yoghurt (448 mg per cup) and skim milk (352 mg per cup).

7. Cut down salt intake
Like caffeine, excess sodium also causes calcium loss. (the maximum recommended daily intake is 2,400 mg). Your body eliminates salt through the kidneys and takes calcium along with it. Read labels, and be especially wary of packaged foods such as canned soups, frozen dinners, prepared mixes and snack foods such as pretzels and popcorn, which tend to be loaded with sodium. One cup of ready-to-serve soup contains 870 mg, more than a third of the recommended daily intake.

8. Aim for five or more servings of fruit and vegetables daily. A recent study found that women who consumed 5.3 servings daily had greater bone density than those who didn’t. The magnesium and potassium in fruit and vegetables protect bones.

Should you get a BMD test?
One way to measure bone mass is an X-ray technique called dual energy X-ray absorptiometry (DXA). It can measure bone density in the spine, hip,wrist or entire body. Currently, Bone Mass Density (BMD) testing isn’t routinely performed on women until they’re 65, but experts suggest you get tested now if you frequently take oral glucocorticusteroids for conditions like asthma, inflammatory bowel disease, lupus and /or rheumatoid arthritis. You may also consider testing if you’ve had irregular periods or have suffered an exercise or eating disorder.