Preventing Osteoporosis

Osteoporosis is a multifactorial and silent bone disease that is more prevalent in postmenopausal women. The risk of mortality related to hip fracture is compared to the risk of death from breast cancer. Early diagnosis and effective interventions can reduce the risk of osteoporosis-related fractures. The proportion of postmenopausal women is rising since the aging population is growing rapidly. A large portion of the population is not following a healthy diet, which can disrupt the achievement of maximum bone mineralization that occurs in childhood and adolescence. Childhood is a valuable time to reach the maximum bone strength to avoid adulthood bone disorders. Unfortunately, dietary supplements come with some adverse effects and cannot be absorbed like vitamins and minerals in natural foods. A vast variety of credible studies revealed that an alkaline diet can modify metabolic acidosis in the body and reverse bone loss. Unavoidable factors such as being a female, reaching menopause age, and genetics can be regulated by following a healthy diet and living an active, healthy lifestyle. The best interventions to strengthen the musculoskeletal system are following an alkaline diet and constant resistance exercises.

According to the International Osteoporosis Foundation (2017), osteoporosis affects about 200 million women worldwide. It affects more than 10 million people over age 50 in the United States, including 7.8 million women and 2.3 million men. Also, 33.6 million Americans over age 50 have a low bone density, which is a high risk for developing primary osteoporosis. Osteoporosis that is caused by medications such as steroids, thiazide diuretics, opioids, and antiviral therapies is called secondary osteoporosis. Prolonged bed rest or hemophilia can cause secondary osteoporosis as well. Osteoporosis-related fractures are the leading causes of disability and premature death in older adults.

The disorder is a burden for affected people due to pain and severe physical impairments that affect the quality of life. Additionally, osteoporosis hurts the economy due to absenteeism. The cost of treatment is a burden for the health care system. Spinal compression is one of the most common signs that affect height and can be detected during a physical exam. However, the best way to diagnose the disorder is with magnetic resonance imaging and bone density tests. Osteoporosis is a silent and serious systemic disease that affects the whole body. The bones in the aging population become thinner, and loss of bone quality increases the risk of bone fractures. In severe osteoporosis, normal daily activities, movements, coughing, and even bending can cause fractures. Wrist, hip, and spinal fractures are the most common types of fractures. Aging populations are at a higher risk for the disorder, especially women over age 50 who are reaching menopause and experiencing hormone changes. After menopause, the ovaries stop producing the hormone estrogen, which has a positive role in preventing osteoporosis.

The Western diet is rich in animal protein, high in salt, sugar, and too many fried and processed foods that increase the risk of metabolic acidosis. Metabolic acidosis decreases blood pH, which can harm the body. It forces the body to modify the acidosis condition by using multiple systems, such as the bones, kidneys, and lungs, to buffer the acid load. Bone is made of large quantities of alkaline salt, such as calcium, that can neutralize dietary acidosis. Young people with healthy kidneys can maintain the balance of the blood pH, but older adults with dysfunctional kidneys cannot maintain the balance. The chronic acid load and acid excretion cause more damage to the kidneys. Dysfunctional kidneys can accelerate bone mineral depletion to survive by maintaining the blood pH balance.

Calcium is the most abundant structural mineral in the bone. An acidic diet increases the acidic load that makes the bone sacrifice its buffering supply by releasing calcium to the systemic circulation to maintain body homeostasis. Following an acidic diet for 20 years causes the body to lose almost half of its skeletal calcium mass. Bicarbonate and potassium can regulate the acidic load in the body. Older adults with lower serum bicarbonate or potassium are at higher risk for bone loss. A proper intervention to reduce calcium loss through urine is to increase the absorption of calcium via the gastrointestinal (GI) system. Vitamin D increases the absorption of calcium and magnesium through the GI system. Also, a diet high in animal protein elevates the phosphate level, which increases calcium loss through urine.

A healthy body makes every effort to function and survive by maintaining a proper acid-alkaline balance. Foods can be classified into three groups: acid, alkaline, and neutral, based on the residue they leave behind after metabolism. The body can function properly when the blood pH is slightly alkaline. The optimal pH for blood is between 7.36 to 7.42, and any changes can disturb the balance. An acidic condition is a great environment for cellular malfunction, growing bacteria, and yeast, developing allergies, arthritis, and osteoporosis. A healthy body works like a self-healing machine that can regulate the proper pH balance by removing minerals from organs such as the kidneys and bones to neutralize the acid load (Vasey, 2006). The body uses essential minerals such as calcium, potassium, sodium, and magnesium to maintain the pH balance. Buffering and depletion of minerals in the long term can be life-threatening. To correct the acidosis condition, we must follow a plant-based diet rich in vegetables, non-sweet fruits, and legumes that are alkaline-forming foods. Foods that cause acidity are animal protein, eggs, grains, dairy products, and processed foods. To maintain the balance, 80 percent of foods must be alkalizing foods, and only 20 percent must be acidifying foods. Also, exercise, yoga, and meditation can help to manage stress and promote bone health.

Vitamin D deficiency can cause osteomalacia and osteoporosis, which increases the risk of bone fractures. The best natural way to avoid the risk of vitamin D toxicity is synthesizing vitamin D in the presence of sun exposure to bare skin with no sunscreen. Type B ultraviolet (UVB) from the sun can provide about 80 percent of the required vitamin D. UVB has multiple health benefits with no risk of toxicity. The time and frequency of exposure are very important. About five to 15 minutes of sun exposure to the face, hands, and arms two or three times a week can be enough. The best time is midday, between 11:00 A.M. to 3:00 P.M., since the UVB rays are most intense. Studies found that the benefits of sunlight exposure outweigh the potential risks.

A review of multiple clinical studies shows how eating a diet rich in vegetables and non-sweet fruits supports bone health in postmenopausal women. However, there is scientific uncertainty that cannot link excess protein intake with bone health. The role of protein is very complex because it increases the level of acidity. Excessive acidity damages health and increases the risk of many chronic diseases. Following an acidic diet causes metabolic acidosis in elderly women, which causes abnormality in bone mineralization (Frassetto, Banerjee, Powe, & Sebastian, 2018). Eating unhealthy and physical immobility in the long term can damage bone, especially in women with poor bone quality during childhood. Eating healthy should start during childhood to have a strong, healthy bones in adulthood.