Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...Tell Me More
Sara here. Osteoporosis has been in the news again, and I want to share some important missing information with you. (If you want the nitty-gritty osseous-related research, please shoot me a line on the Forum.) In brief, though, here’s what every woman, and especially all the moms out there, must know:
Osteoporosis is not going to be prevented, treated or cured with three glasses of milk a day or yogurt every morning. Never was, never will be.
A few things the dairy people don’t want you to think about:
1) Dairy is not a common food in much of the world,
2) Osteoporosis is not a common disease – often, it’s not even heard of – in much of the world. However, osteoporosis is most common in Europe and in the United States, where dairy intake is exceptionally high. Strange? Sure, because there are other factors you need to know about. Osteoporosis is not simply a matter of calcium depletion.
Osteoporosis is caused by many factors, but here are the four key ones:
1) Vitamin and mineral deficiency. Although the western world has incredible abundance and access, centralized mass production of food leaves a lot to be desired in the nutritional department. And our calcium emphasis is skewed. Though calcium is important, magnesium, potassium, phosphorous, vitamin D, and countless other vitamins and minerals are crucial to bone health. In fact, recent studies show that magnesium may actually be more important to bone health than calcium is. Not saying calcium isn’t important. It is. It’s vital. It’s just not the only thing you need. I hate to beat a dead llama, but take a multi-vitamin, ladies!
2) Soda consumption. (Even diet soda.) The worst, and I mean worst thing you can do to your bones is to drink death-by-can. There are lots of studies that prove this, but a recent long-term study published in the much-respected American Journal of Clinical Nutrition found that women who consume just one soda daily have 5 to 7 percent less bone material than women who limit fizzy stuff to just once a month.
3) Lack of fruits and vegetables. Most Americans eat only 1-3 servings of produce daily. Blech! No wonder we’re all so chunkity chunk. A recent study from the British Journal of Nutrition found that postmenopausal women who ate adequate vegetable matter (at least 5 servings) in their daily diets were between 200 and 400% better in terms of bone mineral density loss. (Now, here’s a handy time to talk about studies and statistics. This doesn’t mean that these bone-hardy women have bones that weigh 2 to 4 times as much as other women. What it means is relative loss compared to veggie-avoiding women. So, that might mean a few ounces on up to a few pounds – scientists generally break things up into quartiles so they can examine a range of factors. Fascinating, I know!)
In other words, vegetables will not make you gain 300 pounds, and they will also not give you the bones of Hercules. But they’re still good for your bones.
Here was Mark’s take: the study was cross-sectional (good), population-based (fine in this case), long-term (good), used statistical regression analysis (sounds fancy but just standard) and was questionnaire-based (a little annoying, but still useful).
4) Lastly, but definitely not least, osteoporosis is caused by a lack of weight-bearing activity. This means resistance. This means weights. And there is no need to worry – weight-bearing activity will not make you look like a protein-shake spokeswoman. A lot of women are surprised to learn that “weight-bearing” activity can be going for a walk – ‘cuz you are bearing your own weight! Using ankle weights is great, as well. Purchase some dumbbells in the 2-10 pound range (depending on your fitness level) and learn to do 4 or 5 difference moves, 3 sets each, 8-10 repetitions per set. 2 or 3 times a week is plenty to keep your bones strong. Ask me for some moves. I’m happy to help out.
[tags] Sara Ost, osteoporosis, osseous, women’s health, deficiency, vitamins, minerals, calcium, weight training, Viactiv, calcium supplement, British Journal of Nutrition, bone density, dairy, American Journal of Clinical Nutrition [/tags]