C. W. Randolph, M.D.
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 Stimulates bone building that can prevent or treat osteoporosis.
• Acts as a natural diuretic to prevent bloating.
In women and men, progesterone also does the following:
• Serves as a natural antidepressant.
• Fosters a calming effect on the body.
• Maintains libido.
• Promotes regular sleep patterns.
• Opposes estrogen's predisposition to promote cell growth, thereby providing protection from uterine, breast, and ovarian cancer as well as fibrocystic disease in females and an increased risk of prostate cancer in males. |
John J. Ratey, MD
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 More women every year die from hip fractures — a vulnerability of osteoporosis — than from breast cancer. Women reach peak bone mass at around thirty, and after that they lose about 1 percent a year until menopause, when the pace doubles. The result is that by age sixty, about 30 percent of a woman's bone mass has disappeared. Unless, that is, she takes calcium and vitamin D (which comes free with ten minutes of morning sun a day) and does some form of exercise or strength training to stress the bones. Walking doesn't quite do the job—save that for later in life. |
| But it slowed her down—she was shuffling instead of walking—and her osteoporosis was progressing more rapidly, curling her spine and forcing her into a stoop. When her body slowed down, her mind followed suit: she stopped playing bridge and started watching soap operas. A friend took her to church on Sundays, but otherwise she didn't get out much. She was slipping mentally, but didn't have dementia yet—she knew perfectly well who I was, but she had less and less to say during our conversations.
Then, the following year, she fell and broke her other hip. |
| This is critical for preventing and counteracting osteoporosis: even if you do all the aerobic training in the world, your muscles and bones will still atrophy with age. A Tufts University study of women fifty to seventy years old showed that those who participated in strength training for a year added 1 percent of bone density in their hips and spine, while the sedentary group lost 2.5 percent of the density in those areas. |
Byron J. Richards, CCN
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 The more compelling need in this field is an acceptable drug that is anabolic for bone, that safely and acceptably increases bone mass, and improves the disturbances in bone microarchitecture that characterize established and advanced osteoporosis.750
As it turns out, leptin fits the description of this ideal drug. A primary factor in bone health is to maintain leptin in good working order, not having too little leptin and not having leptin resistance.
Underweight women are prone to osteopenia and osteoporosis.751 It is documented that underweight women lose significant bone. |
Mike Adams, the Health Ranger
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 It appears that increased soft drink consumption is a major factor that contributes to osteoporosis. A deficiency of vitamin K leads to impaired mineralization of bone. Boron deficiency may contribute greatly to osteoporosis as well as to menopausal symptoms."
"Soft drinks have long been suspected of leading to lower calcium levels and higher phosphate levels in the blood. When phosphate levels are high and calcium levels are low, calcium is pulled out of the bones. The phosphate content of soft drinks like Coca -Cola and Pepsi is very high, and they contain virtually no calcium. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Exercising regularly also can lower your risk of developing coronary heart disease, high blood pressure, diabetes, stroke, colon and breast cancer, and osteoporosis. It can help you lose weight or maintain it; develop and sustain healthy bones, muscles, and joints; relieve arthritis pain; lessen symptoms of depression and anxiety; boost moods; promote psychological well-being; and make it easier to perform daily tasks.
WHAT OTHER NONFOOD ACTIVITIES DO EXPERTS RECOMMEND TO COMBAT MY CRAVINGS? |
Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
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 DiMartino, MD, PhD Assistant Attending Physician Hospital for Special Surgery/
New York Presbyterian Hospital Instructor of Clinical Medicine Weill Cornell Medical College New York, New York
Loren Wissner Greene, MD Clinical Associate Professor Department of Medicine Co-director, osteoporosis and Metabolic Bone Disease Program of the Department of Medicine New York University School of
Medicine New York, New York
Axel Grothey, MD
Senior Associate Consultant
Division of Medical Oncology
Mayo Clinic
Rochester, Minnesota
Stuart I. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 We know that exercisers can reduce heart disease risk as well as risk of diabetes, osteoporosis, colon cancer, and high blood pressure as well as other disease risks. The very good news is that these benefits can be enjoyed with a regular, moderate physical activity such as walking. It's easy to set and achieve goals when you exercise-walk, particularly with the help of a pedometer. In fact, research has demonstrated that walking is the chosen exercise among people who lose weight and subsequently maintain their healthy weight." Your goal on the SlimDown is to walk 30 minutes a day. |
Dr. Timothy Scott
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 Older women with disfiguring humps, X-rays of weak bones and other creative ads all proclaimed, "Avoid osteoporosis."
Of course, ads from drug companies are seen in a very different light than information coming from non-profits. When we know that a group has been organized for the sole purpose of benefitting the rest of us, we are more open to their message. So when the National osteoporosis Foundation began encouraging estrogen use, its recommendation had great influence. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| It was awful: She developed cardiac arrhythmias, severe osteoporosis and bone fractures, and blindness. Even worse, it was painful to stand by helplessly when physicians were unable to help her. In fact, because of that horrible experience during my teenage years, I was inspired to become a doctor so I could help heal people.
You'd expect that, growing up with a diabetic mom, I would learn how to moderate sugar intake and properly manage blood sugar levels. But that didn't happen. |
Mike Adams, the Health Ranger
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 Planned sunlight exposure for enhanced creation of vitamin D which prevents gum disease, diabetes, osteoporosis, depression, heart disease, obesity and all kinds of cancers including prostate cancer.
In future articles, we'll examine these areas in more detail, discussing the best nutritional strategies for physical performance, fertility, brain function, stress adaptation, disease prevention, longevity and much more. We'll also look at the most common sources of the chemical contaminants and food additives that are causing the most damage to men's health right now. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Long-term, unresolved stress of the kind that 1 truly believe that eating many of us endure daily makes us vulnerable to the right combination of hypertension, coronary heart disease, osteoporosis, SuperFoods really does and Qther disorders. Most significant to those of you affect my thinking and working hard to lose weight, unresolved stress also attitude. My thinking ha§ been lmked tQ developing insuliri resistance (a is clearer and I feel risk factor for diabetes) as well as developing the younger ... not to «belly fat„ associated with inflammation. |
| Reduce the signs and symptoms of a variety of diseases and health conditions including arthritis, back pain, heart disease, depression, diabetes, osteoporosis, and obesity.
How to Get Started
Space limitations prevent me from presenting a full strength-training program for you here. You really need visuals—photos or a video or an actual trainer—to fully understand and customize the simple techniques you will incorporate in your strength-training program. But it's easy to find resources to help you get started. |
| If you already have osteoporosis or osteopenia, strength training can lessen its severity and, in some cases, reverse it. Research shows that strength training (along with your nutrient-dense SuperFoodsRx Diet) can also help minimize any bone loss that is sometimes experienced as the result of weight loss. Control your body fat. As you lose muscle, your body burns calories less efficiently, which can result in weight gain or slowed weight loss. The more toned your muscles, the easier it is to control your weight. Reduce your risk of injury. |
| For example, most people associate calcium with preventing osteoporosis. But research employing a single factor, calcium, doesn't always prove this hypothesis. Why? Because building strong bones takes calcium working along with other constituents including vitamin D, boron, vitamin C, and magnesium, among others. And exercise figures into the equation as well since it's the weight-bearing exercise that stimulates bones to use those multiple nutrients to build, rebuild, repair, and preserve strong and healthy bones. |
| The Framingham osteoporosis Study found that women who drank one cola a day—diet or regular— had about a 4 to 5 percent lower hipbone density than those who drank fewer than one cola a month.6 We know that cola contains phosphoric acid, which leaches calcium from the bones and this no doubt explains in part this negative outcome associated with excessive, regular soda consumption. do you achieve low cal? You take out the sugar or HFCS and replace it with an artificial sweetener. |
John J. Ratey, MD
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| Aside from osteoporosis, her health was strong. And her wits were sharp. Whenever I called, we would have detailed conversations about her earning master points in bridge or how she should manage her money. Her second husband died when she was in her early seventies, but she kept moving.
When my mom was eighty-six, she tripped and broke her hip, which is just the sort of accident that sends about 1.8 million seniors to the emergency room every year. |
J. Douglas Bremner
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 These include deposits of fat on the upper back and face, high blood pressure, diabetes, slow wound healing, osteoporosis, cataracts, acne, muscle weakness, ulcers, thinning of the skin, and mood changes. All commercial preparations of corticosteroids potentially have these side effects.
NATURAL ALTERNATIVES
There are several natural remedies available for arthritis; some work better than others. |
Ray D. Strand
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 Could this explain in part both the increased risk of heart disease and osteoporosis in postmenopausal women?18 The fact remains these women need higher amounts of folic acid, vitamin B6, and vitamin B12.
Boron
Boron is an interesting nutrient when it comes to bone metabolism. When study subjects took boron in supplementation, the urinary excretion of calcium decreased by approximately 40 percent. Boron also increases magnesium concentrations and decreases phosphorous levels.15 Supplementation with 3 mg daily of boron is more than adequate. |
Bottom Line Health
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| Raloxifene is currently approved only to prevent or treat osteoporosis. An estimated 500,000 postmenopausal American women are taking the drug for this use.
. -0 For more information on the STAR trial, visit the National Cancer Institute at www. cancer.gov/star.
Preventive Mastectomy Brings Women Relief
Ann Geiger, PhD, associate professor of public health sciences, Wake Forest University Baptist Medical Center School of Medicine, Winston-Salem, NC. |
J. Douglas Bremner
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| For much of the history of HRT, it was believed that HRT prevented heart disease, stroke, and osteoporosis and that it improved well-being, sexuality, memory, and mood. However, there were some early indications from the Nurses' Health Study, published in 1995, that there was a 32% increase in breast cancer with HRT. Nevertheless, a great deal of marketing was done on behalf of HRT, and pharmaceutical companies made billions of dollars by arguing that all postmenopausal women needed to take it to maintain their good health. |
| Although it slows bone loss and osteoporosis, this does not offset the risks. In fact, HRT users experience five times as many adverse health effects as nonusers. HRT does not prevent memory loss or loss of libido in postmenopausal women. In women with depression and/or significant hot flashes with menopause, HRT improves mood, memory, libido, and quality of life. HRT should therefore not be used by postmenopausal women without depression or disabling vasomotor (hot-flash) symptoms. |
| They analyzed a number of factors and found that excessive intake of vitamins, whether through fortified foods or other sources, was associated with an increased risk of osteoporosis in their county. They found a link to the excessive intake of vitamins through American fortified foods, such as breakfast cereals. It seems the American predilection for fortifying everything with vitamins has gone haywire. As a result, the Danes banned Kellogg's vitamin-fortified cereal. On December 8, 2004, a spokesperson for that country was quoted by nutraingredients. |
Bottom Line Health
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| Victor Vogel, MD, MHS, FACP, protocol chairman, Study of Tamoxifen and Raloxifene (STAR).
The osteoporosis drug raloxifene (Evista) is equivalent to tamoxifen in its ability to reduce breast cancer risk in high-risk postmenopausal women, and has fewer side effects, according to a recent study.
THE STUDY
The clinical trial, called the Study of Tamoxifen and Raloxifene (STAR), was initiated in 1999 and involves almost 20,000 women, making it one of the largest breast-cancer prevention trials ever conducted. |
J. Douglas Bremner
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| As I said before, there is evidence that eating foods high in vitamin A increases the risk of osteoporosis, even in the absence of supplements. The greatest concern is in Nordic countries, where diets are high in fish oils, liver, and other foods high in vitamin A. Based on the results of the studies I've reviewed, I recommend that you not take any amount of vitamin A or beta-carotene in the form of fortified foods like breakfast cereal or vitamins and supplements.
VITAMIN C
Vitamin C is a water-soluble vitamin that is required for the growth and repair of many tissues of the body. |
Jacky Law
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 They have funded patient groups, disease foundations, and advertising campaigns (on both drug and disease) targeted at doctors, and have sponsored osteoporosis media awards, offering lucrative prizes to journalists.34
It is no surprise drugs have such a dominant role in healthcare. Therapy, exercise, diet and, of course, their rival of old, the body's natural intelligence, are no match in a commercial environment where the rules can so easily adapt to accommodate the pharmacological route. This is despite the fact that conceiving osteoporosis, for example, as a disease is ethically complex. |
Ron Garner
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 An example of this is osteoporosis. As the body's reserves of acid buffer minerals are depleted, it turns to the use of calcium from the bones as a neutralizer. If fed a diet that is deficient in adequate nutrition and loaded with toxic substances, the body simply is unable to eliminate the toxins and clean out metabolic wastes properly. As health problems arise, if drugs are taken to eliminate symptoms, their toxicity actually adds to the problem. The natural cleansing process of the body is suppressed and it is forced to degenerate toward more chronic disease. |
| It can also lead to other conditions such as: stroke, lung disease, chronic bronchitis, miscarriages, underweight babies, sudden infant death syndrome (sids), meningitis, and osteoporosis. Over 4,000 different chemical compounds, including heavy metals and pesticides, have so far been found in tobacco smoke. More than 50 of these are known carcinogens and others are suspected mutagens which can cause harmful changes in the genetic material of living cells.12 Visible tobacco smoke represents only about 5 to 8 percent of the chemicals released from a burning cigarette. The rest are invisible. |
| Low testosterone levels are also associated with heart problems24 and osteoporosis.25
Increased estrogen levels can be due to nutritional factors, stress, and chemicals in our foods and environment that act as synthetic estrogens in the human body. Estrogen in the male body is normally kept in check by weight-bearing exercise and several nutritional factors, of which three important ones are: cruciferous vegetables (cabbage, cauliflower, broccoli, kale, brussel sprouts); lycopene vegetables and fruits, especially tomatoes; and zinc. |
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