By “Molly” Amelia Greacen, Lic. Ac., Dipl Ac and CH (NCCAOM)
If we look at the larger picture of why U.S. women suffer from the excessive loss of bone density and become prone to fractures, we might discover other reasons than the lack of calcium supplementation or estrogen replacement. Did you know that vegetarians tend to have less osteoporosis than their meat-eating friends? Did you know that much of the world’s population who live in third world rural areas, including China, have lower levels of osteoporosis and consume half the amount of calcium that we do? (The largest percentage of their calcium comes from leafy green vegetables.)
Factors that negatively impact U.S. women include the following: lack of exercise, excessive saturated fat and protein, sugar, carbonated beverages, stress, caffeine, alcohol, smoking, eating disorders, a history of missing periods, hysterectomies, long term use of anti-convulsant medications, cortisone, and thyroid medications, poor absorption caused by digestive problems and gluten intolerance, genetic predisposition, food depleted of minerals and toxic with chemicals, and progesterone and estrogen deficiency.
To reverse this process and help build bone mass, I recommend 30 minutes to an hour of daily walking and 20 minutes of weight training two times per week. (I attend an osteoporosis Pilates mat class since I have osteopenia.) Supplements that can help increase bone include: Natural progesterone cream, extra Vitamin C, D, Beta Carotene, 1500 mg. Calcium and 600 mg Magnesium, Boron, ipriflavone, microcrystalline hydroxyapatite (whole bone matrix), soy protein powder and isoflavinoids which can build bone.
For your diet, try eating low glycemic whole grains and carbohydrates, plenty of organic fruit and vegies, beans, adequate but not excessive protein, minimal refined and processed foods and sugar, avoid gluten, and at least one serving daily of dark leafy vegetables and yogurt without sugar. There are many products which are available at health food stores which include microcrystalline hydroxyapatite concentrate and many of the important minerals, including boron. Nettle, horsetail, oatstraw, comfrey and raspberry tea is an old fashioned tonic for the bones. Chinese herbal prescriptions emphasize Kidney yang tonic herbs which strengthen bones, adrenal hormones and sex hormones, and have been used for over a thousand years.
All women over 50 should have a bone density test in order to find out their current bone density level. The most accurate test is the DEXA Bone Density Xray test (often covered by insurance.). If your bone mass is too low, you need to get on a program to build it back up. Even if you are taking a medication to build bone, you can add the recommendations above. Blood or saliva testing can measure your hormone levels (including estradiol, progesterone, and “free” testosterone.) I offer saliva testing at my office, if you are not currently taking hormones. You can get your doctor to order a blood test, and get your insurance to cover the cost.
For many women, especially postmenopausal women who have low hormone levels and low bone density, supplementing with natural human identical hormones is a good choice for building bone mass. A formula called Bi-estrogen (containing 80% estriol and 20% estradiol) is available from a compounding pharmacy by prescription from your doctor or nurse practitioner. (You do not have to take Premarin or Provera, which have lots of nasty side effects for many women.)
Recommended reading: Preventing and Reversing Osteoporosis, by Alan Gaby, MD and Women’s Bodies, Women’s Wisdom, by Christianne Northrup MD..
Molly Greacen, Dipl. Ac., Dipl. C.H. is a Licensed Acupuncturist and practices Chinese Herbal Medicine. She has practiced in Boulder, Colorado for over 34 years. She specializes in women’s health care, fertility, menopause, and gynecology.
