President of the Jamaica Osteoporosis Society (JOS), Dr. Verna Brooks-McKenzie, with Dr. Desmond Thompson, biostatistician with Merk and Company. - Winston Sill/Freelance Photographer

Patricia Thompson M.Sc., Registered Nutritionist

The Jamaica Osteoporosis Society (JOS) held its second symposium on May 11 and 12 at the Jamaica Pegasus Hotel in Kingston. Medical practitioners gleaned valuable information from the experts in the field who shared the latest in treatment and prevention of the disease.

The following article shows how osteoporosis can be controlled with the right diet.

The body is very adaptable so that it is able to cope with many nutritional insults when young. As we get older, however, this adaptation is not as efficient and dietary distress is manifested as obesity and various chronic disorders and ailments including osteoporosis. The thinning of the bones may begin in adolescence and increases with each pregnancy if enough attention is not given to good nutrition. Bone loss leading to osteoporosis may increase, especially in the presence of low calcium intake.

Dietary Strategies

Rich sources of calcium include dairy products such as milk, cheese and yogurt but also canned sardines and mackerel, dried peas and beans and dark green leafy vegetables. Substituting dried peas and beans for some of the meat eaten not only provides protein, but without fat and in the presence of complex carbohydrate and fibre plus with vitamins and minerals, iron and calcium.

Calcium depletion is the result of many years of poor calcium intake and also faulty absorption and utilisation. We should consider how we can conserve the natural calcium absorbed from food. Calcium absorption is affected by high fat diets; foods high in phosphorus as from meat and soft drinks; high protein diets that cause the body to flush out calcium all of which aggravate osteoporosis. Persons then turn to supplements for a quick fix in correcting a lifetime of neglect.

If you use nutrient supplements to counteract these effects, you must consider the interrelationship of nutrients and the imbalance this can create. For instance, increased calcium is recommended for osteoporosis but calcium works with magnesium (Ca:Mg ratio of 2:1) and with phosphorus (Ca:P ratio of 1:1) and vitamin D. Many of our supplements ignore these ratios.

Enhanced by exercise

Moreover, if you choose to use calcium supplements, the effect will be enhanced by exercise. Oestrogen therapy taken by post-menopausal women to relieve hot flashes will also prevent osteoporosis. Plant oestrogen are weak and even the most potent have only about 0.001 of the potency of endogenous oestrogen. The most potent estrogenically active compounds are coumestrol, isoflavones and lignans found more in vegetables and legumes and not fruits. A balanced diet tailored to individual needs is still the best approach.