AVOIDING BONE LOSS WHILE DIETING

by Roberta Gonzales

November 2009

Analytically, weight loss occurs when energy output is far greater than energy input. This formula can translate to the less you eat the more you lose, or for some, the more you exercise the more you can consume. For those who are avid dieters we fall somewhere between these extremes at one time or another. But what if the weight you lose is not entirely what you want to lose.

Whether you are reducing your diet for weight loss, religion, a political stand or you’re a model and need to fit size 0, there are risks to consider—Bone Loss or “Osteopeonia”. Osteopeonia leads to osteoporosis which is one of the leading causes of fractures as people get older. This disease has been mainly associated with menopausal women, but approximately 20% men have been detrimentally affected as well. Also known as the “silent thief”, it continues depleting calcium stores in your bones over time.

According to a study published November 18, 2009 in the Journal of Nutrition, the study suggests reduced bone density is more apparent in lean subjects compared to heavier subjects when diet is restricted. Although the study was done on rats, it warrants attention especially for already skinny individuals.

The goal of the study was to observe how bone density and geometry responded to dieting (energy restricted diets). During a 10 week diet (40% food restriction) obese rats lost more weight than the lean rats. Three serum factors were measured in regards to bone synthesis: estradiol, calcefidiol and parathyroid hormone. Estradiol is a major estrogen in humans that affects reproductive organs and bones. Calcefediol, a precursor to active vitamin D undergoes hydroxylation in the liver and is the most sensitive indicator to vitamin D status in the blood. Parathyroid hormone (PTH) is secreted by the parathyroid gland and is responsible for increasing calcium concentration in the blood.

Results compared both lean and obese rats. It was revealed that serum estradiol declined in the lean rats; serum calcefidiol was lower in lean rats; and parathyroid hormone declined in lean rats. The research suggested that bone metabolism was greatly affected by dietary energy restriction (fasting or dieting) in lean rats. It is possible that the decline in serum estradiol, calcefidiol (pre-vitamin D) and parahormone contributed to the loss of bone. Clinical trials on humans are yet to resolve.

Before embarking on any diet, it is recommended that you seek out a health practitioner’s advice and approval. Taking a physical and checking blood serum levels will help better gauge a plan to meet your goals. While it is typical to check blood serum levels for cholesterol and lipids, you may also consider checking your mineral bone density.

Calorie restriction whether warranted by weight loss or just not minding to eat anything can create an imbalance in the body leading to nutrient deficiencies particularly affecting bone health. The body chemical pH is at a neutral to alkaline 7.4. This chemical level allows us to keep everything running smoothly and in check. Certain foods can form acids which react to the alkaline mineral compounds found in bones. Such prolong depletion of the mineral reserves in the bones can lead to loss of bone density.

To help avoid bone loss, you may consider these tips:

Just drinking your milk and taking calcium isn’t going to be enough nowadays. It’s best to eat balanced nutritious foods rich in bone building nutrients such as minerals, proteins, and fatty acids. Most fresh fruits and vegetables are considered alkaline—friendlier to your bones. As much as possible consider organically grown.

Avoid highly processed junk foods that fill you up without nutrients.

Consider multivitamin supplementations especially when restricting calories—(calcium, vitamin D) etc. Check the USDA website for the latest on “recommended daily allowances”. Below is a table derived from the USDA Nutrient Information Center website.

Get some sun. Exposure of 15 to 20 minutes of sunshine should produce ample amount of Vitamin D for your day which helps to fortify your teeth as well. Vitamin D has also been linked to helping cardiovascular disease & hypertension, increasing immunity, help fight diabetes, and help fight inflammation and cancer.

Strengthen your digestive system by eating probiotics such as yogurt and foods that promote digestive health. If your digestive system has been weakened due to illness and diarrhea, consider eating more cooked foods rather than raw foods. Chew your food well. Eat fruits between meals. Hot beverages help to detoxify the gut as well. Avoid overeating. And relax while eating and after eating.

Exercise. Research has shown that exercise and incorporating weight bearing exercises may increase bone density.

Seek your physician—get a physical, blood test and bone density test. Route out a plan whether with medication or not to get you to optimum health.

Table of 20 essential bone-building nutrients

Nutrient Adult RDA or AI Common therapeutic range for bone health (daily intake)

Calcium

(Ca) 1000–1200 mg 1000–1500 mg Typical diet is inadequate, averaging 500–850 mg.

Phosphorus

(P) 1250 mg 9–18 yrs

700 mg adults 800–1200 mg Inadequate intake is rare except in elderly and malnourished. Excess intake common with use of processed foods and soft drinks — ~ 1500 mg/day in men and ~1025 mg/day in women.

Magnesium(Mg) 420 mg adult males; 320 mg adult females 400–800 mg Intake generally inadequate among all ages, sexes, and classes except children under the age of 5; 40% of total population and 50% of adolescents consume 66% of RDA ; and 56% of all Americans have intakes below Estimated Average Requirement (EAR).

Fluoride(F) 4.0 mg adult males; 3.0 mg adult females Unknown Intake generally ranges 0.2–3.4 mg. Fluoride overdose has occurred through ingestion of fluoride toothpaste and high-fluoride waters.

Silica

(Silicon — Si) No values set to date Not yet determined Intake significantly higher in men (30–33 mg/day) than in women (~25 mg/day), yet generally suboptimal. Silica is the first element to go in food processing.

Zinc

(Zn) 11 mg adult males

8 mg adult females 20–30 mg Average intake is 46–63% of RDA. Marginal zinc deficiency is common, especially among children.

Manganese

(Mn) 2.3 mg (AI) adult males

1.8 mg (AI) adult females 10–25 mg Intake generally inadequate, at 1.76 mg adolescent girls; 2.05 mg adult females; and 2.5 mg adult men.

Copper

(Cu) 900 mcg adults

(0.90 mg) 1–3 mg 75% of diets fail to contain RDA. Average daily intake is below the RDA.

Boron

(B) No RDA established 3–5 mg Common daily intake is only 0.25 mg, to possible optimum of 3.0 mg.

Potassium

(K) 4700 mg adults 4000–6000 mg Adult intake averages 2300 mg for women and 3100 mg for men.

Strontium No RDA established 3–30 mg (supplements)

up to 680 mg (in medications) Daily dietary intake thought to vary from 1 mg to more than 10 mg.

Vitamin D 200 IU infancy–59 yr

400 IU 51–70 yr

600 IU >70 yr 800–2000 IU and up, as needed Numerous experts say that a billion people worldwide are deficient today. Deficiency is especially common among people who are elderly, dark skinned, and those with little UV sunlight exposure. A simple, inexpensive blood test for 25(OH)D is the best way to determine vitamin D status and need.

Vitamin C 90 mg adult males

75 mg adult females Oral 500–3000 mg (and upward to bowel tolerance), as needed. Average daily intake is about 95 mg for women and 107 mg for men. Based on US survey of nearly 9000 people, intake for 31% of population is below Estimated Average Requirement (EAR).

Vitamin A 2997 IU adult males

2331 IU adult females 5000 IU or less 44% of US population has intake below EAR.

Vitamin B6 1.3–1.7 mg adult males

1.3–1.5 mg adult females 25–50 mg Studies indicate widespread inadequate vitamin B6 consumption among all sectors of the population; >50% of population consume 70% RDA.

Folic acid/folate

(vitamin B9) 400 mcg adults

(0.4 mg) 800–1000 mcg

(0.8–1 mg) Inadequate intake common among all age groups; although improving with food fortification, 49% of participants in NHANES survey had intakes below Estimated Average Requirement (EAR).

Vitamin B12 2.4 mcg adults 10–1000 mcg Up to 40% of US population have marginal B12 status. Older people and vegans are especially at risk.

Vitamins K1 and K2 K1:

120 mcg adult males

90 mcg adult females

K2:

No recommended intake K1:

1000 mcg

K2:

45–180 mcg MK-7 (menaquinone-7) K1:

Averages 45–150 mcg, which is well below the recommended AI.

K2:

Average US intake 9–12 mcg (if any) Fats Should comprise minimum of 7% total calories. General recommendation is not to exceed 30% of caloric intake 20–30% of total calories is perhaps more ideal Average American consumes ~33% of his/her calories in fat. Consumption of essential fatty acids (EFA’s), however, is frequently inadequate.

Protein 0.8 g/kg per day adult males and females

125–lb person = 45 g

175–lb person = 63 g

56 g adult males

46 g adult females 1.0–1.5 g/kg Daily intake commonly exceeds 100 g, but the elderly and some women often have very deficient intake. Higher protein intake should be balanced with higher RDA level potassium intake from food sources.

RESOURCE:

Nutrition & bone health

Ten steps to better digestion

by Dr. Susan E. Brown, PhD

National Academy of Sciences, Institute of Medicine, and the Food and Nutrition Board, through the United States Department of Agriculture Food and Nutrition Information Center website. Dietary Reference Intakes for individuals (PDF): http://www.iom.edu/Object.File/Master/21/372/0.pdf.

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