Sonia Jones from The Haven Spa and Health Clinic, Boquete, Chiriqui

20th October is International Osteoporosis Day

Mention the word osteoporosis and the first thing you think of is calcium supplements, dairy products and menopausal women. Both men and women get osteoporosis and not always when they reach old age. Our bone density peaks at the age of 35ish. So we need to think about our bone density before our 50s. We recently saw a guy of 35 who had painful osteoporosis.

In Asian countries especially in China the incidence of osteoporosis is much more unusual. Things are changing though as more people in China start adopting a more Western style diet. The highest consumption of dairy products and calcium supplements is in the US yet they have one of the highest incidences of osteoporosis! This disease costs the US in excess of 11 billion dollars a year. Over the last 30 to 50 years the incidence of osteoporosis has increased dramatically.

Just for a moment think about the cows that produce the gallons of calcium rich milk for dairy products. However, when was the last time you saw them pop down the shops for a calcium tablet? Or indeed buying a pint of milk to supplement their diet? ePreventing osteoporosis is not just a simple matter – of getting cow’s milk or taking some cheap calcium carbonate tablets. Absorbing and utilizing calcium in these forms is extremely difficult, especially as we age.

There are many foods that contain calcium in a form that that is easier to digest, breakdown and absorb correctly. Foods like almonds, sesame seeds (tahini), green vegetables especially the darker ones, natural plain yogurts (much easier to digest that milk), the grain millet and many more. These foods are nutritious and contain the other nutrients needed for utilization of calcium.

In order to prevent or treat osteoporosis there are several dietary strategies that need to be taken into consideration. The body uses calcium reserves from the bones to neutralize an acidic environment that has been encouraged by the average Western type diet. So the more acid forming foods you eat the more the body uses calcium from the bones as a buffer this acidity. The foods and drinks that can cause acidity are alcohol, meat, sugar, wheat, rye, tea, coffee, soda, or artificial sweeteners. There are also compounds in certain foods and drinks that hinder the absorption of minerals like calcium and other minerals that calcium relies on for absorption. Compounds found in wheat, coffee, and tea.

I am not suggesting for a minute you need to give up your glass of wine or become a vegetarian. However, you do need to cut down on the amount of acid forming foods and drinks in favour of more alkaline forming foods and drinks like fruits, vegetables, nuts, seeds, grains; quinoa, millet and brown rice to maintain a better balance. These foods are also rich in calcium and the co-nutrients.  Maintaining a better alkaline acid balance will cut down the need for the body to use your calcium reserves from your bones.

As for supplements you will need to avoid calcium carbonate buy other forms of calcium, read the label carefully it will tell you what type of calcium it is. Also check the label to see how much magnesium if any and vitamin D your calcium tablets contain, start taking magnesium supplements 400mg with your calcium supplement.

If you take antacids, this can have a detrimental effect on calcium breakdown and absorption as antacids generally lower acidity levels or prevent so much from being produced. Either way this has a knock-on effect. Getting regular exercise is important. Get out in the open as much as possible, if only for short periods of time to get UV rays, this will help the body to manufacture vitamin D. Here I am not necessarily suggesting you sunbathe, I mean maybe a 30 minute walk.

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