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August 2012
Already touted for heart health and other benefits, the so-called Mediterranean diet may also be good for your bones, especially when it’s served with extra olive oil. Spanish researchers report that a Mediterranean-style diet, enriched with olive oil, improved blood markers associated with bone formation. They compared a low-fat control diet with a Mediterranean diet enriched with either nuts or olive oil among 127 men, ages 55 to 80, participating in the large PREDIMED clinical trial of the diet’s cardiovascular effects. Over 2 years of testing, only the diet with extra olive oil showed bone-marker benefits; consumption of olives was also positively associated with indicators of bone health. Researchers commented, “The intake of olive oil has been related to the prevention of osteoporosis in experimental and in vitro models. This is the first randomized study which demonstrates that olive oil preserves bone, at least as inferred by circulating bone markers, in humans.” — Journal of Clinical Endocrinology & Metabolism…
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March 2012
In further evidence that it is indeed possible to get too much of a good thing, Japanese scientists have linked extra vitamin E to an increased risk of osteoporosis — if only in mice. The study gave mice doses of vitamin E comparable to what supplements would provide in humans. After 8 weeks, mice given the extra vitamin E showed thinning in their bones. Vitamin E, the scientists explained, stimulates the generation of cells that degrade bones; in normal circumstances, these cells work with bone-building cells to maintain healthy bones. Excess vitamin E, however, may tip the balance to make bones more fragile. The study was conceived after researchers noticed that another group of mice, genetically modified to be deficient in vitamin E, had higher bone densities. — Nature Medicine
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December 2011
If you’re tempted to try whole-body vibration (WBV) to combat osteoporosis, a new year-long study might give you pause. The electronic therapy has been popularized in recent years following promising results in animals, but studies in humans have shown mixed findings. So Canadian researchers split 202 healthy women into three groups, two of which received WBV treatment at different wavelengths while the third served as a control. All the women were taking calcium and vitamin D supplements to promote bone health. After 12 months, the women’s bone mineral density (BMD) was measured using high-resolution tomography and x-rays. No difference was found in BMD between either whole-body vibration group and the control group, nor did the groups differ in the frequency of clinical fractures during the study. Researchers concluded that WBV “is thus not recommended for preventing age-related bone loss” in healthy postmenopausal women. — Annals of Internal Medicine
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November 2011
Building strong bones and preventing osteoporosis requires more than just getting enough calcium and vitamin D, according to a new review of the scientific evidence. Scientists at the American University of Beirut, Lebanon, found evidence to support a role for B vitamins and vitamins C, E and K in maintaining bone-mineral density. The B vitamins may protect bone health by reducing levels of an amino acid, homocysteine, that’s been linked to osteoporosis. Vitamin C apparently assists in the body’s use of two other amino acids that are important to bone development, while vitamin E counters oxidative stress that damages the cells responsible for bone formation. Vitamin K appears to be important to a protein essential for the body to use calcium. But the picture is mixed on vitamin A, according to the review, with both too much and too little vitamin A harmful to bone health. The findings, scientists concluded, highlight the importance of an overall nutritious diet in keeping bones healthy. — Nutrition Reviews
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June 2011
It’s important to get enough calcium for your bones, but a new Swedish study suggests more than that may not do much extra good. The study of 61,433 women in the Swedish Mammography Cohort found that those with the lowest initial dietary intake of calcium were 18% more likely to suffer a fracture over the next 19 years. But there was little difference in fracture risk between women in the middle of calcium intake and those getting the most. A similar pattern was seen among a subgroup of 5,022 who got x-ray screening for osteoporosis, except those with the highest intake were at lower risk than those in the middle three-fifths. The lowest-calcium group had intakes of less than 751 mg daily. Researchers said that the results suggested that public-health efforts ought to concentrate on improving the calcium intake of those at greatest risk, “rather than increasing the intake of those already consuming satisfactory amounts.” — BMJ
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December 2010
Researchers are scratching their heads over new research on more than 6,000 older women participating in an osteoporosis study. Surprisingly, both those with the highest and lowest blood levels of vitamin D were more likely to be frail than those in the middle. Women with low vitamin D (below 15 ng/mL) were at greater risk of all 5 measures on a frailty index. Those with high vitamin D (above 30 ng/mL) also scored worse on 3 of the measures, compared to people in the normal range (20-30 ng/mL). One possible explanation: Frail subjects might be trying to counter their condition by taking extra vitamin D supplements. In a more expected result, over a 4.5-year followup, only those in the low-vitamin D group who weren't initially frail were at greater risk of becoming frail and of dying. — Journal of Clinical Endocrinology & Metabolism
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July 2010
Confirming a previous observational study by Tufts researchers, results from a small randomized controlled trial show that drinking diet cola may cause your body to lose calcium, putting you at greater risk for bone fractures and osteoporosis. Noelle Larson, MD, of Walter Reed Army Medical Center reported the findings at a conference of the Endocrine Society. Concerned about possible harm as she observed women drinking two-dozen or so diet colas a week, Dr. Larson recruited 20 healthy women, ages 18 to 40, and randomly assigned them to drink 24 ounces of either diet cola or water on two study days. Three hours after the beverage, urine was collected and analyzed. Among the 16 participants on whom data was analyzed, excretion of calcium as well as phosphorus was significantly higher in the diet-cola group. A negative calcium balance in the body is a marker of risk for low bone-mineral density. The earlier Tufts study, which focused on older people, found that drinking cola — but not other soft drinks — was associated with lower bone-mineral density in women, though not in men.…
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July 2010
The jury's still out on mental "exercises" to protect your aging brain, but evidence keeps mounting that physical activity does help prevent cognitive decline. A new Canadian study suggests that the earlier in life you get off the couch and get moving, the better for your brain in later years. Researchers analyzed data on 9,344 women, average age 71.6, participating in an osteoporosis study who were also assessed using a standard test for cognitive ability. Women who reported that they were physically active in their teens — even if they slacked off later in life — were the least likely to have developed cognitive impairment. But if you started your workout routine late, don't despair: Women who were inactive as teens but began exercising at age 30 or age 50 also had lower odds of cognitive impairment compared to lifelong couch potatoes, although not to the degree seen among those active as teens. Researchers cautioned that the study wasn't designed to show cause and effect. Given the proven health benefits of exercise, however, knowing your brain might also benefit is more motivation to break a sweat. — Journal of the American Geriatrics Society…
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April 2010
Despite advances in pharmaceutical treatments for osteoporosis, diet and lifestyle remain women's first line of defense, according to a new statement by the North American Menopause Society. The society recommended periodic review of 7 key measures plus annual assessment of fall risk after menopause. The 7 diet and lifestyle keys to reducing postmenopausal risk of bone loss and osteoporotic fractures cited by the organization are:
* Maintaining a healthy weight
* Eating a balanced diet
* Obtaining adequate calcium (1,200 mg per day at age 50 and beyond) and vitamin D (800 to 1,000 IU vitamin D3 per day)
* Participating in appropriate exercise
* Avoiding excessive alcohol consumption
* Not smoking
* Taking measures to prevent falls.
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February 2010
Vitamin D's important role in bone health, already linked to protection against osteoporosis, may extend to joints and prevention of the most common form of arthritis. A new analysis of data on 1,104 older men in the Osteoporotic Fractures in Men Study reports that men with insufficient vitamin D levels were twice as likely to have hip osteoarthritis as those with normal vitamin D. Participants, who averaged almost 78 years old, had their blood levels of vitamin D measured and then, about 4.5 years later, underwent pelvic radiography to look for signs of arthritis in the hips. Men with insufficient vitamin D were also found to have slower walking speeds and greater hip pain. More research is needed on the relationship between vitamin D and arthritis, the investigators noted. One previous study failed to find a link between vitamin D levels and worsening of knee osteoarthritis, while a second study did find an association, especially in patients with decreased bone mineral density in the spine. — Arthritis & Rheumatism…
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November 2009
Cutting back on salt to control high blood pressure may have a fortuitous side effect: reducing calcium loss, thereby benefiting bone health and helping ward off osteoporosis. A new Australian study of 92 women, ages 45 to 75, with pre- or stage-1 hypertension found that those who reduced dietary sodium intake also reduced urinary calcium excretion. The 14-week trial put one group of women on a high-carbohydrate, low-fat regimen, while the others followed a diet similar to the low-sodium DASH (Dietary Approaches to Stop Hypertension) eating plan. All the women got 800 milligrams of calcium per day. The DASH group's diet was also designed to lower the body's acidic levels, while the other diet was acid-promoting. While calling for further research, scientists concluded, "The fall in urinary calcium with the lower-sodium, lower-acid load diet is likely to have long-term beneficial effects on bone." — British Journal of Nutrition
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July 2009
Antioxidant vitamins and resistance-training exercises could help postmenopausal women protect against bone loss. In a small six-month pilot study, Canadian researchers found that women taking supplements of vitamin E and C and/or exercising suffered no loss of bone-mineral density (BMD) in the hip or spine, while a control group did see bone deterioration. The study split 34 women, average age 66.1, into four groups: antioxidant supplements (600 mg vitamin E plus 1,000 mg vitamin C), antioxidants plus exercise, placebo plus exercise, and placebo with no exercise. Only the placebo group not also on an exercise regimen experienced significant BMD loss, at the spine. The antioxidants plus exercise group saw no additional benefits from the combination. While cautioning that further research is needed, the scientists pointed to Tufts research published earlier this year that showed intake of other antioxidants—carotenoids, especially lycopene—similarly was associated with reduced bone loss.—Osteoporosis International
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June 2009
What helps your heartburn may be bad news for your hip bones, according to new research. A study comparing 40,000 people on acid-reducing medications with 130,000 not on the drugs found that victims of hip fractures were 30% more likely to be taking proton-pump inhibitors, such as Prevacol, Nexium and Prilosec. People who'd suffered fractures were 18% more likely to be on H2RA heartburn medications such as Zantac. Even short-term use increased the fracture risk, researchers reported at the Digestive Disease Week conference. The findings follow a study in the Canadian Medical Association Journal that linked use of proton-pump inhibitors for five years or more to a greater risk of hip fractures. Scientists advised patients taking heartburn drugs to use the lowest effective dose, noting that the new study found risks lower for lesser doses. Those at risk for osteoporosis should consult their physicians about other treatment options.— Digestive Disease Week
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January 2009
Natural pigments found in plants, called carotenoids, may help protect against bone loss in older men and women, according to new research led by Tufts epidemiologist Katherine Tucker. The four-year study tracked changes in bone mineral density at two areas of the hip and lumbar spine of 603 volunteers, average age 75, participating in the Framingham Osteoporosis Study. Intake of carotenoids, particularly lutein, was associated with protection against bone loss at the hip in men and at the lumbar spine in women. The researchers concluded that carotenoids may explain, in part, the previously observed protective effects of fruit and vegetable consumption on bone mineral density.—American Journal of Clinical Nutrition
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