Nutritional Causes of Osteoporosis

DIETARY ELEMENT | DEFICIENCY SYMPTOMS | FOODS

Vitamin D   |   More on Vitamin D Vitamin D deficiency leads to inadequate calcium in bones and is one of the main causes of osteoporosis; symptoms include bones that become porous, weak and brittle, leading to bone fractures (eg. fractured hip). Other symptoms that may indicate deficiency of Vitamin D : rickets which causes soft bones, skeletal deformities or retarded growth in children osteomalacia resulting in muscular weakness and soft bones muscle or bone pain (including low back pain) frequent bone fractures higher risk of periodontal disease in adults over 50 years old rheumatoid arthritis increased risk of diabetes due to insufficient insulin produced increased risk of high blood pressure leads to hypocalcemia (low blood calcium level) characterized by muscle cramps, twitching nerves or muscles, numbness and tingling of fingers and toes, irregular heart contractions, and irritability How to prevent osteoporosis arising from this deficiency : Insufficient vitamin D is one of the most common causes of osteoporosis and osteoporosis symptoms.  The best source of vitamin D is sunlight (just 15 minutes a day is enough).  Sources in the diet include · fish liver oils · mackerel · salmon, especially sockeye salmon · sardine · shrimp.

Vitamin K   |   More on Vitamin K Deficiency of vitamin K is one of the possible causes of osteoporosis, as it contributes to lower bone mineral density that can eventually lead to osteoporosis. Other symptoms that may indicate deficiency of Vitamin K : bruise or bleed easily, such as from a wound, the nose or stomach or intestine, causing blood to be vomited or appear in the stool or urine blood takes longer to clot than normal bones fracture easily High vitamin K foods to include in an anti-osteoporosis diet · soybeans · vegetables, especially dark green leafy vegetables, like asparagus, beet greens, broccoli, Brussel sprouts, green cabbage, cauliflower, chard, collard greens, garden cress, kale, lettuce, mustard greens, romaine lettuce, spinach, turnip greens, watercress.

Calcium   |   More on Calcium Calcium deficiency is one of the most well-known causes of osteoporosis characterized by brittle, porous bones and frequent bone fractures (eg. pelvic fracture), as deficiency in blood calcium may result in skeletal calcium being pulled out to meet the body's calcium needs. Other symptoms that may indicate deficiency of Calcium : impaired bone mineralization which, in children, can cause rickets (bone softening) which may lead to bone deformities, fractures, or stunted growth osteomalacia (bone softening) in adults loss of bone mineralization in the jaw tooth decay or periodontal disease higher levels of lead in bones and teeth brittle or misshapened nails rheumatoid arthritis that leads to joint swelling and pain heart palpitations or abnormal heart rhythms risk of hypertension (high blood pressure) higher cholesterol levels insomnia lethargy or chronic fatigue poor appetite severe deficiency can cause spasmodic contractions of skeletal muscles, symptomized by tingling fingers, toes or lips, numbness in arms or legs, and muscle pain or severe muscular cramps or spasms How to prevent osteoporosis arising from this deficiency : Taking high calcium foods as part of an anti-osteoporosis diet may help alleviate osteoporosis symptoms. Rich sources include · fresh dark green vegetables like collard greens, dandelion greens, mustard greens, spinach, turnip greens, wing beans · dairy foods such as buttermilk, mozzarella cheese, raw (non-pasteurized) milk, whey, yoghurt · goat's milk · soft bones of wild salmon, sardines, tuna, and anchovies are good sources of calcium that is easily absorbed by the body.

Copper   |   More on Copper Deficiency of copper is one of the causes of osteoporosis; among the earliest symptoms are osteoporosis, osteopenia (lower bone mineral density than normal, but not as low as for osteoporosis) and joint pain or swelling (eg. finger joint pain, shoulder joint pain, collar bone pain, pelvic bone pain, etc). Other symptoms that may indicate deficiency of Copper : retarded growth or abnormalities in bone development in infants and young children anemia that is characterized by lack of improvement with iron therapy alone loss of skin or hair color impaired immune function that may lead to frequent infections impaired nerve function that may lead to taste insensitivity and lack of physical coordination inelastic blood vessels that rupture easily elevated LDL (bad) cholesterol and lower HDL (good) cholesterol levels irregular heart beat breathing difficulties skin sores hypothyroidism Menkes disease that occurs mostly in male infants, characterized by sparse greyish or colorless twisted hair, and floppy muscle tone How to prevent osteoporosis arising from this deficiency : High copper foods to include in an anti-osteoporosis diet that may help prevent osteoporosis symptoms include · cashew nuts · dried beans like soybeans, adzuki beans, garbanzo beans (chickpeas), lentils, lima, navy beans · dried spirulina · crimini mushrooms · shiitake mushrooms · sesame seeds.

Fluoride   |   More on Fluoride Fluoride deficiency is one of the possible causes of osteoporosis (symptoms include fractured hip or bones in older people). Other symptoms that may indicate deficiency of Fluoride : badly formed or weak teeth or increase in tooth cavities brittle or weak bones Rich sources of fluoride are · fluoridated water · seafood.

Magnesium   |   More on Magnesium Lack of magnesium is one of the causes of osteoporosis; magnesium deficiency is known to inhibit vitamin D metabolism and cause calcium depletion, leading to low levels of calcium in the blood (hypocalcemia), and softening and weakening of bones, and is a risk factor for postmenopausal osteoporosis. Other symptoms that may indicate deficiency of Magnesium : overactivation of nerve and muscle impulses, leading to tremors or hyperexcitability or irritability and nervousness muscle weakness, twitching or spasm, cramp, fatigue mental confusion, disorientation, or apathy low blood levels of potassium increased risk of stroke elevated blood pressure insulin resistance linked to blood sugar imbalances and type 2 diabetes loss of appetite, headaches, nausea, vomiting studies show migraine sufferers tend to have lower magnesium levels depression disturbed sleep or insomnia or sleepiness poor memory and reduced learning ability increased heartbeat or abnormal heart rhythms severe deficiency can lead to muscle contractions, tingling or numbness severe deficiency can cause seizures, delirium and hallucinations some studies showed that children with attention deficit hyperactivity disorder (ADHD) tend to have magnesium deficiency; magnesium given in addition to ADHD medication appeared to decrease hyperactivity High magnesium foods to include in an anti-osteoporosis diet that may help prevent osteoporosis symptoms · rice bran, wheat bran · peas and beans (legumes) such as black beans, black-eyed peas, green beans, green peas, kidney beans, lentils, lima beans, navy beans, pinto beans, french beans · whole grains (such as brown rice, buckwheat, millet, oats, quinoa, wheat) · whole grain products (like whole-grain cereals, buckwheat flour, rye flour) · nuts (like almonds, cashews, peanuts) · seeds such as pumpkin seeds, sesame seeds, sunflower seeds, flax seeds, mustard seeds · most dietary magnesium comes from vegetables, especially dark green, leafy vegetables such as spinach, swiss chard, kale, mustard greens, turnip greens, broccoli, collard greens.

Manganese   |   More on Manganese Manganese deficiency is another of the possible causes of osteoporosis and excessive bone loss, leading to susceptibility to bone fractures (eg. pelvic fracture), weak hair and nails. Other symptoms that may indicate deficiency of Manganese : nausea or dizziness vomiting skin rash hearing loss iron-deficiency anemia, due to manganese's role in iron utilization high blood sugar levels (impaired glucose tolerance) blood cholesterol levels that are too low impaired bone growth or skeletal abnormalities, especially in children loss of hair colour defective functioning of the reproductive system severe deficiency in infants can cause convulsions, and even paralysis, blindness and deafness Manganese rich foods that may help in osteoporosis treatments or prevent osteoporosis symptoms · dark green leafy vegetables (broccoli, chard, collard greens, kale, mustard greens, romaine lettuce, spinach) · avocados · pineapple · raspberries · nuts (almonds, peanuts, pecans, walnuts).