Osteoporosis

With osteoporosis the bones waste away and become weak and fragile. Thinning of the bones leads to increased risk of fractures, particularly of the wrist, shoulder, hip and the femur.

The causes of osteoporosis are thought to be:

a sedentary lifestyle,
a low calcium diet,
a deficiency of zinc, magnesium and possibly vitamin D,
smoking, and
drinking alcohol.
What you can do to help

An increased intake of magnesium and zinc may help prevent the worst effects of osteoporosis. These can be taken as a part of a good multivitamin and mineral supplement.

Calcium can be very helpful. Recommended doses are between 1,000 and 1,500 mg per day.

Vitamin D helps the body absorb calcium. You may have a vitamin D deficiency, perhaps because of inadequate exposure to the sunlight, and this should be rectified by allowing 10 to 15 minutes of sunlight onto arm, legs or back daily. You should take care not to burn by having more exposure to sunlight than suggested. However, do not take too much vitamin D. Taking high doses of vitamin D (10,000 to 50,000 IUs daily) may be harmful and a dose of 400 IUs per day is adequate for housebound elderly people.

Foods containing boron, which reduces the body's excretion of calcium and magnesium and increases the production of estrogen, should be eaten. These foods include:

pears,
prunes,
raisins,
apples.
Take plenty of antioxidants such as vitamin C, vitamin E and vitamin A (as beta carotene). The antioxidants will help to slow degeneration.

Take essential fatty acids such as omega 3 oils to slow down the loss of calcium in the urine.

Avoid salt, sugar and refined carbohydrates and coffee and alcohol.

Get as much weight bearing exercise as you can. Placing demands on the bones by using the muscles that are attached to them will encourage the body to build bone rather than to loose it.