Why Osteoporosis is On the Rise

By Jim LaValle, R.Ph, ND, CCN

Recently, I did some radio and TV interviews on the topic of osteoporosis. Rates are increasing, especially in men; 55% of people over the age 50 have osteoporosis; and another 34 million or so have low bone density.

As a pharmacist, I feel obligated to warn people that one of the contributing factors to these increased rates is taking prescription and over-the-counter drugs that reduce or block the production of gastric acid. I'm talking about proton pump inhibitors (PPIs) and other acid blocking drugs like H2 antagonists for heartburn and ulcers.

Besides lowering B12 absorption which influences red blood cells and homocysteine levels, these drugs reduce stomach acid so effectively, they keep your body from absorbing calcium, and therefore can reduce bone density.

In people aged 50 and over, PPIs are associated with a 2.6 times increased risk of hip fracture when taken for over one year. The longer you use PPIs, the greater your risk of fracture.¹ In 2003, one PPI became available over the counter. Needless to say, this tremendously increased the use of this class of drug. Used short term, acid blockers and PPIs are not a problem, but many people use them for much longer than the recommended few months.

The next thing we know, we see headlines that osteoporosis rates are increasing, and what used to be a condition seen mostly in women is now being seen more frequently in men.

But the question is, do you have to live with chronic gastric distress to protect your bones? The answer is a resounding No!

Rather than taking calcium-depleting drugs, try natural measures to reduce or neutralize the production of gastric acid. Start by making dietary changes. The best way to reduce acid load from the diet is to reduce your intake of sugary foods and drinks (especially soft drinks which contain phosphoric acid), along with grains. Instead, eat a diet high in vegetables and greens.²

Next, try gentle, natural products to control acid production and provide support to your gastrointestinal system. At LMI, we recommend DGL licorice, mastic extract, probiotics, and digestive enzymes.

We also advise limiting coffee and other caffeine, colas, and alcohol until the problem resolves, with limited use as tolerated after that. If you do use acid blockers more than occasionally, make sure to supplement with nutrients they deplete like calcium and vitamins B12 and D.

References

1. Yang, YX et al. Dec 27 2006 JAMA. 296 (24): 2947-53; doi:10.1001/jama. 296.24.2947. PMID 17190895.
2. Sebastian et al. Dec. 2002 Am J Clin Nutr. 76 (6): 1308 - 1316

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country. Dr. LaValle is the author of the bestselling book Cracking the Metabolic Code: 9 Keys to Optimal Health and is the Executive Editor of THB's The Healing Prescription.]

Weight Loss: Block This By Laura LaValle

Part 2 of a 2-part series

The use of fat and starch blocking diet aids is insanely counter-intuitive to me. I spend my life trying to get more nutrition into people, not less. Remember, anything that blocks the digestion and absorption of a macronutrient will also tend to block the absorption of micronutrients, the vitamins and minerals.

With the fat blocker Alli, the absorption of fat-soluble vitamins A, D, E, and K is impaired. That's why when taking it, users are instructed to be sure to take a multivitamin at night (away from the time you took the drug). If you follow the whole Alli program, you eat no more than 15 g of fat per meal.

Following a low fat diet and blocking 25% of the fat you do eat (as with Alli) may make it difficult to get enough fat in to meet your essential fatty acid needs. Anyone following the Alli program should, in my opinion, monitor themselves for signs of fatty acid deficiency (dry skin and hair, hair loss, and depression).

The potential to reduce the absorption of nutrients was just one of the concerns of a public advocacy group called Public Citizen, which has asked the FDA to recall orlistat, the drug in Alli. Another of their stated concerns is the fact that orlistat was found in studies to cause lesions in the colon called aberrant crypt foci, which some people think are pre-cancerous.^1-2

That being said, the primary nutritional concern for the newer starch blockers which contain Phaseolus vulgarus, a bean extract that inhibits your starch-digesting enzyme,is the potential to reduce the absorption of certain essential trace minerals. A study of P. vulgaris in animals found it greatly reduced the absorption of copper and zinc.³ To my knowledge, in the very few studies in humans that have been done, this effect was not evaluated, so we don't know if it would have the same effect or not.

I doubt occasional use of a starch blocker would be a problem, and may in fact help some people if they take it with an occasional high carb meal.

However, as I stated in Part 1 of this article, the consensus is that in order for these products to be effective, you still have to lower your intake of calories and cannot eat unlimited fat or starch. So what's the point?

A better solution is to follow a low carb eating plan. With low carb eating, there is no need for calorie restriction because the higher protein intake seems to increase satiety and leads to a natural reduction in food intake.⁴ Low carb diets have also been proven in numerous studies to be effective for controlling weight, blood sugar, and lipids.

So in my opinion, the best "diet" strategy is to keep trying to implement a low carb lifestyle until you finally become successful. My experience in working with hundreds of patients is that it is like any other lifestyle challenge -- you just have to get back up on the horse and keep trying.

Here are some pointers for doing just that:

1. Reduce stress during the day with deep breathing exercises or practicing yoga. This will help keep stress hormones under control and can reduce cravings. If these measures aren't effective, consider using a stress hormone-modulating supplement like rhodiola, Relora, or the serotonin building amino acid, 5-HTP.
2. Have a low carb food choice available for times when you still have a craving. Try a cup of tea or coffee with a small piece of low-sugar dark chocolate, or have a xylitol sweetened mint or piece of chewing gum.

References

1. http://www.citizen.org/pressroom/release.cfm?ID=2380.
2. http://www.citizen.org/publications/release.cfm?ID=7436.
3. Umoren J and Kies C. Apr. 1992, Plant foods for Human Nutr. 42(2): 135-142.
4. Nickols-Richardson SM, et al. J Am Diet Assoc. 2005;105:1433-7.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more click here.]

Healthy Recipes: Bison Steak with Horseradish Sauce By Laura LaValle, RD, LD

There is nothing like a delicious red meat with horseradish sauce for a pleasing taste combination. Try this old favorite using the new and popular red meat alternative, bison. As an alternative to conventionally raised beef, bison is lower in fat and cholesterol and even though grass-fed, it is not wild tasting, but has a very pleasing rich flavor.

Serves: 4
(A serving equals one bison steak plus one tablespoon horseradish sauce.)

Healing Nutrient Spotlight
Excellent source of iron, zinc, selenium
Good source of riboflavin, niacin, magnesium

Ingredients*
4 6- to 7-oz. bison filets
1 T. grapeseed oil
Grilling seasoning -- choose any favorite
Horseradish Sauce
1/2 c organic mayonnaise
1/4 c fresh parsley, chopped
1 T. prepared white horseradish

*Select organic ingredients for optimum nutrition.

Preparation
Bison meat is very lean. For leaner meats like this you'll get better results cooking at lower temperatures and cooking a little longer. Mix the oil and grilling seasoning together and rub into filets. If you have time, it is good to let the meat marinate in the oil and seasonings for 30 minutes or so. Sear the filets first, then lower the heat and cook to desired doneness.

To prepare the horseradish sauce, in a small bowl stir together mayonnaise, parsley, and horseradish. Season with your favorite salt and pepper, if desired.

Nutrition
360 calories, 20 g total fat, 3 g saturated fat, 2 g monounsaturated fat, 3 g polyunsaturated fat, 130 mg cholesterol, 0 g carbohydrate, 45 g protein, 100 IU vitamin A, 4 mg niacin, .2 mg riboflavin, 4 mcg folate, 5 mg iron, 700 mg potassium, 180 mg sodium, 50 mg magnesium, 54 mcg selenium, 6 mg zinc, .2 mg copper

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 10-21-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/