This month’s case study: ‘Belinda’ – who had been diagnosed with osteoporosis …

Belinda’s Story:

“I decided to have a bone density scan to check for osteoporosis. I was keen to have this because I have a family history of osteoporosis and I myself have always been a low weight and experienced digestive problems like diarrhoea and bloating which I knew were risk factors.

“The bone density scan measured my ‘T Score’ which is the measurement of what my bone density is now compared to the average bone density found at an age where bone mass is at its peak (around the age of 30). A T score of —2.5 is indicative of osteoporosis and my score was —2.9.

“My consultant explained the risks associated with this high score and recommended I try a drug called Fosamax, which belongs to a group of drugs called bisphosphonates. I was told that Fosamax dramatically slows down the rate of bone loss.

“My consultant explained that this drug has to be taken with a full glass of water on an empty stomach at least 30 minutes before breakfast. I would then need to stand or sit upright for a further 30 minutes and not lie down until after eating breakfast. Just the thought of this was enough to put me off! To add to this, I had read that these types of drugs could have extreme side effects including oesophageal reactions, diarrhoea and abdominal pain, which I didn’t want to risk because of my existing digestive problems.

“At this point I decided to do some research into osteoporosis and found Dr Marilyn Glenville’s book, ‘Osteoporosis — the Silent Epidemic‘. The book gave me so much more information about the condition and I wanted to learn more and do all I could to help myself. I decided to contact the Dr Marilyn Glenville Clinic and book an appointment with one of her practitioners.

“In my first consultation they took a full medical and symptom history which enabled the practitioner to put together a tailored plan for me which encompassed dietary changes and nutritional supplements. She also recommended that I perform an Osteoporosis Bone Turnover Test which told me exactly how rapidly I was losing bone density, something that the conventional scan cannot measure. This test was a simple urine test and it was recommended that I perform one at the start of my programme and then again in three months to assess the effectiveness of the programme. My first test showed that my level of bone loss was outside the normal range, indicating that I was losing bone density too quickly.

“In spite of this, I still didn’t want to take the Fosamax and decided to implement the dietary recommendations and take the recommended supplements. Dr Glenville’s practitioner did stress that nutrition alone may not always be effective and that I should not rule out the possibility of taking a drug.

“With this knowledge I decided I wanted to put all my effort into changing my diet and taking the vitamins and minerals for the next 12 months before repeating the bone density scan with my consultant.

“Dr Glenville’s practitioner recommended I follow an 80% alkaline forming diet because too many acidic foods from meat and dairy could actually worsen my osteoporosis. I was shocked at having to avoid dairy products because my consultant was adamant that I drink a pint of milk every day to get my calcium levels up.

“Instinctively I knew this didn’t agree with me because of my digestive problems so I was happy to go without! She went through all the calcium-rich non-dairy foods like sardines, tinned salmon, dark green leafy vegetables, sesame seeds and dried apricots which I worked into my diet quite happily.

“Within three months I was already feeling the benefits of changing my diet in regards to my digestion and energy levels. I was no longer having diarrhoea or feeling bloated which was a real bonus. I repeated the bone turnover test at this point and was pleased to see that my rate of bone loss was going in the right direction — slowing down!

“A year on and my T score has reduced to —2.5 which is a significant improvement without medical intervention. I still have osteoporosis — but just on the cusp now, so my goal is to keep up the good work and get my T Score under —2.5. My consultant was pleased with the result and happy for me to continue without drug therapy until my next scan.

“Not only have I made a difference to my bone density, I also feel so well in myself; I no longer experience bouts of diarrhoea or bloating and I also have so much more energy.”

My Comments:

This is an excellent example of how important nutritional therapy can be for improving bone density. However, it is important to understand that the bigger the T Score the higher the increased risk of fracture, which is why drug therapy should not always be ruled out. And if you do have to take drugs, all the dietary recommendations and exercise should still be put into place because these can make the drug treatment more effective.

It also shows how important screening for osteoporosis is because most of the time there are no symptoms. If Belinda hadn’t taken the initiative to be screened, she would not have known she had osteoporosis and therefore not been actively supporting her bones.

In order for you to prevent or reduce the risk of osteoporosis, it is very important for you to discover the condition your bones are in now, and any potential future risk. Belinda talked about having an Osteoporosis Bone Turnover Test, which has been developed for this purpose. This urine test assesses your bone turnover by measuring biochemical markers present in the urine that are excreted as bone breaks down. This test shows a dynamic picture of bone turnover.

Studies have shown this urine test to be just as accurate as bone scanning in showing those at risk. With this test you are in control, you take the urine sample yourself and there is no exposure to potentially harmful X rays as there is with the bone scanning method.

There are effective, natural methods of preventing osteoporosis and helping with low bone density. Only when the current state of your bone health is known, can you be properly advised as to which treatment is appropriate and necessary for you. This test gives you that information.

Your stomach is growling but lunch is hours away. You’re eyeing up the chocolate cake on the counter, but know that you’ll feel guilty if you indulge. If you think your best option is to avoid the snack altogether and wait for lunch, think again…

A wide variety of snacks can fit into a healthy lifestyle, so you don’t need to avoid snacks. Rather, you need to know why and how snacks fit into a healthy diet and discover creative, healthy ways to satisfy your hunger. You may feel guilty about snacking, but snacks aren’t bad for you. In fact mini meals between breakfast and lunch and between lunch and dinner and even just before bed time can be extremely beneficial. Here’s why:

• Binge control: Eating several healthy snacks a day keeps you from over eating at meal times so you actually consume fewer total calories for the day.
• Extra energy and nutrients: Snacks are a great way to boost energy and up your nutrient intake.
• Brain power: Regular snacks help you concentrate better because your brain needs a steady supply of glucose (energy) to function optimally.
• Snacking satisfaction: Research shows that eating several small meals a day encourages weight loss. Ideally you should not leave more than three hours between meals and snacks. This is because regular meals and snacks help keep your blood sugar levels stable and your metabolism (fat burning) high.

When choosing snacks you do, however, need to choose wisely. If you snack on chocolate and crisps this won’t do you, or your waistline, any good. The snacks you choose do need to be nutritious and good for you so select foods that can satisfy your hunger, supply your body with energy, keep your blood sugar levels stable and provide important nutrients. And make sure you choose a wide variety of foods to ensure that you get all the necessary nutrients, and to make your snacks more interesting. Here are some of your best snack picks:

• Whole grains: Whole-grain snacks are rich in complex carbohydrates and fibre, which give you immediate energy that has some staying power. Look for items such as oat cakes, rye crackers and rice cakes.
• Fruits and vegetables: Eating fruits and vegetables provides a feeling of fullness with no fat and only a small amount of calories. They also provide vitamins, minerals, calcium, fibre and other nutrients.
• Nuts and seeds: Nuts and seeds (and legumes) are a good source of protein, which helps keep you feeling fuller longer. The fat in nuts and seeds is unsaturated fat, a healthy kind of fat.

Useful ‘Recipes’:

The healthy snack ideas below minimise fat and calories and maximise whole grains, fruits and vegetables. The first three will satisfy cravings for something sweet and the other three cravings for salty or savoury food.

1. A tablespoon of dried fruits: These are low in fat and have a low glycemic index, which means they’re absorbed slowly from the stomach into the bloodstream and make you feel full longer. Dried fruits are also high in energy boosting iron and fibre.
2. Berry mix: In a large bowl, mix blueberries, raspberries, blackberries and cherries. This is a very healthy fruit snack. It’s low in fat and contains a lot of vitamins and bioflavinoids that can boost weight loss.
3. Fruit smoothies: A low fat energy boosting snack bursting with nutrients that tastes delicious.
4. Two handfuls of raw vegetables: Dip carrots, celery, peppers, mushrooms or courgettes in one tablespoon of houmous or salsa. Veggies are a healthy treat because they are high in antioxidants; the naturally occurring compounds that help protect the body from disease.
5. A cup of low-fat hearty vegetable, lentil or pumpkin soup: The vegetables provide powerful antioxidant energy boosting benefits and the soup will fill you up for hours.
6. Cold beans: They have little fat but heaps of key nutrients, including the B vitamin folic acid, copper, zinc, magnesium and potassium. They are also a great source of protein (usually found in higher fat foods), fibre and complex carbs that can stabilise blood sugars, keep hunger at bay and keep your weight down.

And Finally …

Most of us associate treats with sweets, cakes and chocolate. It’s time to break that association. Not only are these so called ‘treats’ laden with saturated fat, sugar and calories, in the long run they will end up making you feel worse. If you eat healthy treats not only are they good for you — there is no guilt trip.

Remember too that treats don’t always have to involve food. Why not treat yourself to an aromatherapy massage, a long soak in the bath, a new hairstyle, a night out with friends, a trip to the cinema or anything that doesn’t involve food but makes you feel really pampered.

Lifting weights makes your bones – not just your muscles – stronger. But don’t just take my word for it – here’s the research to prove it:

In one study, people with lots of muscle and little fat had higher bone density than those who had little muscle and lots of fat, despite the fact that the latter group weighed more (Clinical Exercise Physiology, May 2000).

In the past, it was believed that the heavier you were, the stronger your bones, but this study shows that it’s not just how much you weigh, but what type of weight you’re carrying. Muscles are better predictors of bone mineral content or density than fat mass or weight according to researchers involved in the study.

The study suggests that changes in muscle mass result in changes in bone that are three times greater than similar changes in fat. That means that if you gain a pound of muscle, you’ll increase bone strength three times more than if you gain a pound of fat.

But the reverse is also true: if you lose a pound of muscle, you’ll decrease bone strength three times more than if you lose a pound of fat. By lifting weights, you can prevent some of the loss of muscle that often occurs as you get older or when you’re trying to lose weight. If weight training isn’t for you there are plenty of other ways to build your muscle strength, for example doing gentle exercises at home — press ups, squats and sit ups, spring cleaning the house or carrying your shopping home.