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By the age of 50, the average Canadian woman has a 40 percent chance of suffering at least one fracture caused by brittle bones.

One in every four Canadian women over this age has osteoporosis, a disease of fragile, brittle bones that are more likely to break.

Bones continue to grow in length and density until the later teen years. After this time, bones continue to increase in density but at a slower rate. Then, in your 20s, bones achieve what’s called their peak mass. When this occurs, they stop building density and natural bone loss begins.

Before menopause, women lose bone at a rate comparable to men–at a rate of one per cent per year. But with the loss of estrogen at menopause, women lose bone two to six times faster than premenopausal women. The rate of bone loss returns to one percent per year 10 years after menopause.

Every person’s goal should be to maximize bone building when young and slow down age-related bone loss after the age of 30. Start by eliminating habits that put bones at risk such as smoking, a diet excessive in alcohol, protein, sodium and caffeine and a sedentary lifestyle. Next, ensure that your daily diet provides plenty of the key nutrients that influence bone density.

Chances are you’ve already heard about three key players in bone health–calcium, vitamin D and magnesium. Depriving your bones of these nutrients can pave the way for osteoporosis and fractures later in life.

Calcium helps strengthen bones during the building process and is fundamental for maintaining bone mass. Once you reach the age of 50, your requirement for calcium increases from 1,000 to 1,200 milligrams daily. Some of the best food sources include dairy products, calcium-fortified soy and rice beverages, fortified orange juice, broccoli, bok choy, collards, almonds and blackstrap molasses. When it comes to supplements, the best form is calcium citrate.

Vitamin D is responsible for maintaining a constant level of calcium in the bloodstream. It does this by helping the intestines absorb more dietary calcium, telling the kidneys to retain calcium and, if your diet lacks calcium, by taking calcium from your bones. In the summer, most of our vitamin D is synthesized in the skin when it’s exposed to sunlight. But during our long, dark winter, it’s imperative to get enough vitamin D from food and, if necessary, a supplement. Adults require between 200 and 600 IU (international units) daily. Food sources include whole milk, fortified plant beverages, fatty fish and eggs.

Key Building Blocks

When it comes to strong bones, magnesium is an important factor. If your diet lacks this mineral, you can’t form healthy bones. Magnesium is required to make parathyroid hormone, which regulates bone development as well as the enzyme that deposits calcium in the bone. Adults require between 310 and 420 milligrams of magnesium daily. Best food bets include legumes, nuts, seeds, wheat germ, wheat bran and leafy greens.

Vitamin C is needed to form collagen, a tissue that gives support to bones. As an antioxidant, vitamin C may protect bones from the damage caused by cigarette smoking. The vitamin also helps you absorb calcium better by creating an acidic environment in the stomach. The recommended daily allowances for both women and men are 75 and 90 milligrams respectively (smokers need an additional 35 milligrams). To meet your daily requirement reach for citrus fruit, kiwi, strawberries, tomato juice, red pepper, broccoli, brussels sprouts and cauliflower.

The New Bone Builder

Ipriflavone is a specialized form of soy isoflavone made from daidzen, one of the many phytoestrogens found in soybeans. It has similar bone health benefits to estrogen.

Ipriflavone has been shown in over 60 clinical trials to enhance the action of bone-building cells (increasing the amount of calcium retained in the bones) and to inhibit the activity of cells that destroy bone. Studies show that when taken alone or with calcium, it’s more effective at maintaining bone density than calcium alone. It seems to enhance the effects of calcium and vitamin D when the three are taken together. Ask for organically sourced brands.

The keys to preventing osteoporosis are eating well, supplementing wisely and exercising regularly. If you supplement your diet with bone-building nutrients, choose a product with calcium, magnesium, vitamins D and C and ipriflavone.

Remember–it’s never too late to protect your bones. Start paying attention to bone health now. You’ll lower your chances of osteoporosis later in life.

Leslie Beck is a registered dietitian and nutritionist in Totoronto, ON.

Source: alive #224, June 2001

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