- Mark's Daily Apple - http://www.marksdailyapple.com -
Ladies: We Can Stop With the Calcium Chews, Already
Posted By Sara On November 3, 2006 @ 2:17 pm In Diet,Health,Hype,Most Popular Posts,Prevention,Research Analysis,Women's Health | 9 Comments
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.
Technorati 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 
Article printed from Mark's Daily Apple: http://www.marksdailyapple.com
URL to article: http://www.marksdailyapple.com/ladies-we-can-stop-with-the-calcium-chews-already/
URLs in this post:
 Start Here: http://www.marksdailyapple.com/welcome-to-marks-daily-apple/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_start_here
 Primal Blueprint 101: http://www.marksdailyapple.com/primal-blueprint-101/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_pb_101
 free weekly newsletter: http://www.marksdailyapple.com/subscribe-to-blog/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_newsletter
 books: http://primalblueprint.com/categories/Store/Books-and-Media/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_books
 support options: http://primalblueprint.com/categories/Store/Services/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_services
 supplements: http://primalblueprint.com/categories/Store/Supplements/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_supplements
 Forum: http://www.marksdailyapple.com/forum
 American Journal of Clinical Nutrition: http://www.ajcn.org
 Most Americans eat only 1-3 servings of produce daily: http://www.usatoday.com/news/health/2007-03-15-fruits-vegetables-study_N.htm
 British Journal of Nutrition: http://www.nutritionsociety.org/index.asp?nsm=3&page=62
 Sara Ost: http://technorati.com/tag/Sara+Ost
 osteoporosis: http://technorati.com/tag/osteoporosis
 osseous: http://technorati.com/tag/osseous
 women’s health: http://technorati.com/tag/women%26%238217%3Bs+health
 deficiency: http://technorati.com/tag/deficiency
 vitamins: http://technorati.com/tag/vitamins
 minerals: http://technorati.com/tag/minerals
 calcium: http://technorati.com/tag/calcium
 weight training: http://technorati.com/tag/weight+training
 Viactiv: http://technorati.com/tag/Viactiv
 calcium supplement: http://technorati.com/tag/calcium+supplement
 British Journal of Nutrition: http://technorati.com/tag/British+Journal+of+Nutrition
 bone density: http://technorati.com/tag/bone+density
 dairy: http://technorati.com/tag/dairy
 American Journal of Clinical Nutrition : http://technorati.com/tag/American+Journal+of+Clinical+Nutrition
Copyright © 2009 Mark's Daily Apple. All rights reserved.