3

votes

Mom's question to me... "So how does a 57 year old woman use paleo to help prevent osteoporosis?"

Answered on August 19, 2014
Created March 12, 2012 at 2:52 AM

Hi everyone, For the past 5+ months I have been learning and practicing paleo mainly because of my wonderful lady friend whom is associated with you guys! I have started reaching out to my mother for the past 2-3 months about the health benefits of said diet. Which has been going very well, I recently purchased "WELL FED" for her which is helping with the "WHY" of this and how I think it would help her and my father. Which brings me to the question she asked me today...

My mother is a 57 year old woman with spunk and well shes a mother of 4 boys (including my dad). Today she asked me in a nutshell "So how does a 57 year old woman use paleo to help prevent osteoporosis?" Then "People used to die before osteoporosis became a problem" So I said mom these are modern cave-people!

We both know that some veggies have calcium but a very tiny amount and some of them are not even soluble in the human body, which is why we turn to milk or cheese.. Supplements even but a lot of the supplements out there are crushed shells in which the body cannot digest with out help of other supplements....

What should I tell her?!

24fcc21452ebe39c032be6801d6bbadd

(9812)

on March 15, 2012
at 12:27 PM

Ok I've known ya that long, but you got interested in the paleo stuff more recently!

82b2aff892ca37c7a358f6a219ee4b5a

(105)

on March 14, 2012
at 11:02 PM

That last sentence is exactly my mom construed paleo!!

82b2aff892ca37c7a358f6a219ee4b5a

(105)

on March 14, 2012
at 11:00 PM

You forgot about Tiger blood!

518bce04b12cd77741237e1f61075194

(11577)

on March 12, 2012
at 08:54 PM

Does anyone have any studies on this? Seriously, I tried to Pub-Med it, and nothing. All I get from google is crazy raw foodies or people on alkaline diets, and none of it seems very legit. The only thing I can see is it changes urine acidity (which isn't indicative of body acidity).

7767e05a8c4504f6be03f13ee40815cd

(1299)

on March 12, 2012
at 08:43 PM

2-10 pounds will do almost nothing for bone density. She needs to support heavy weight - think squats or deadlifts - and her bone density will significantly improve.

Df6dabaf4b1ef3d5db980ad64c501a5b

on March 12, 2012
at 01:54 PM

Also check out any drugs for interference in vitamin K functions. Apparently warfarin, among others, does a number on K. My grandmother was on warfarin for a number of years and suffered from both severe osteoporosis (led to a broken hip a few months before she passed away) and heart problems caused by atherosclerosis.

24fcc21452ebe39c032be6801d6bbadd

(9812)

on March 12, 2012
at 01:19 PM

Edited for some spelling! And length of time you've known me; it only feels like 9 months :P

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on March 12, 2012
at 01:13 PM

And another:http://www.marksdailyapple.com/calcium-for-women/#axzz1ouM78wnT

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on March 12, 2012
at 01:13 PM

http://www.marksdailyapple.com/ladies-we-can-stop-with-the-calcium-chews-already/#axzz1ouLu0YOj

82b2aff892ca37c7a358f6a219ee4b5a

(105)

on March 12, 2012
at 04:08 AM

She is fond of yogurt(0% fat which I highly disapprove of!) and cheese with her lunch. In which she says is about 25% of the amount of calcium she "needs". I am not sure on the supplements she takes besides calcium (not sure of the form). D and Magnesium is what my friend told me paleo is very fond of, but I have issues seeing where they come from to make adequate amount that your body needs with out indulging excessively in a certain item.

82b2aff892ca37c7a358f6a219ee4b5a

(105)

on March 12, 2012
at 03:43 AM

I have been learning a lot about Vitamin K in the past few days after reading about how it affects calcium absorption from bones to just passing..

82b2aff892ca37c7a358f6a219ee4b5a

(105)

on March 12, 2012
at 03:41 AM

I did hear about that video from my friend, I will be sure to forward her the link! Thank you!! I agree I have been learning about about Vitamin K and how it reacts with calcium to move it to your bones over just passing it.

82b2aff892ca37c7a358f6a219ee4b5a

(105)

on March 12, 2012
at 03:39 AM

She does exercise on a regular basis from body weight to moderate weights 2-10 pounds to 2-8 mile walks 2-4 times a week.

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9 Answers

best answer

3
246ebf68e35743f62e5e187891b9cba0

(21420)

on March 12, 2012
at 04:54 PM

Calcium needs magnesium to work properly. If you are eating a diet low in magnesium, all the milk in the world won't help you maintain and build new bone growth.

Our requirements for calcium are lower than the average person, mostly due to having sufficient magnesium (if you eat seafood, roots, and tubers), and Vitamin K.

Paleolithic man had thicker bones than we do today. They also didn't drink the USDA 8oz glass of milk a day. Neanderthal man had even thicker bones, and certainly didn't consume high amounts of dairy that we do, and it's been widely discussed (and hinted in anthropological "hybrid" skeletons) that those that weren't hunted out to extinction, were assimilated and became a small percentage of the ancestry of modern humans (therefore being genetically compatible with us).

Weston A. Price specifically was looking for bone and tooth quality of hunter-gatherers. In many of the cultures that did not consume milk, he still noted exceptional tooth and bone health.

In short - don't let the Dairy and Agricultural lobbies sway you when health is on the line. There is plenty of proof that calcium is not main component in bone health.

4
F4d04667059bc682540fdfd8b40f13a7

on March 12, 2012
at 03:26 AM

Would recommend listening to Dr. Catherine Shanahan's talk from the Paleo Summit - she spoke a lot about Osteoporosis and supplementation (which it seems can do more harm than good if you don't get it right)

I think the calcium requirement is lower on a Paleo diet, since you don't lose so much calcium as you would on a SAD diet. It seems calcium balance is more important than calcium intake.

82b2aff892ca37c7a358f6a219ee4b5a

(105)

on March 12, 2012
at 03:41 AM

I did hear about that video from my friend, I will be sure to forward her the link! Thank you!! I agree I have been learning about about Vitamin K and how it reacts with calcium to move it to your bones over just passing it.

3
Df6dabaf4b1ef3d5db980ad64c501a5b

on March 12, 2012
at 03:04 AM

I think she does load-bearing exercise to keep a healthy load on her bones, consumes adequate mineral intake through a varied diet that includes a range of veggies and bone broth, and takes in enough vitamin K2 to ensure the calcium is sent to her bones instead of her arteries.

Df6dabaf4b1ef3d5db980ad64c501a5b

on March 12, 2012
at 01:54 PM

Also check out any drugs for interference in vitamin K functions. Apparently warfarin, among others, does a number on K. My grandmother was on warfarin for a number of years and suffered from both severe osteoporosis (led to a broken hip a few months before she passed away) and heart problems caused by atherosclerosis.

82b2aff892ca37c7a358f6a219ee4b5a

(105)

on March 12, 2012
at 03:43 AM

I have been learning a lot about Vitamin K in the past few days after reading about how it affects calcium absorption from bones to just passing..

82b2aff892ca37c7a358f6a219ee4b5a

(105)

on March 12, 2012
at 03:39 AM

She does exercise on a regular basis from body weight to moderate weights 2-10 pounds to 2-8 mile walks 2-4 times a week.

7767e05a8c4504f6be03f13ee40815cd

(1299)

on March 12, 2012
at 08:43 PM

2-10 pounds will do almost nothing for bone density. She needs to support heavy weight - think squats or deadlifts - and her bone density will significantly improve.

2
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on March 12, 2012
at 05:17 PM

I'm a 65-year-old woman and I make bone broth stews. I also eat large leafy salads and plenty of fatty meat/fish/shellfish plus tubers/roots and moderate fruit. I believe all of those help my teeth and bones.

But frankly, I think the best thing we older women can do is get off wheat, rye and barley. Before SAD came into fashion, my family was full of little old ladies with classic body profiles typical of osteoporosis but they all lived well into their 80s and 90s.

In general, I'm most concerned with protecting my overall health so I can avoid taking meds, which in my opinion have a lot to do with bad health developments. I'd rather eat healthy than swallow pills!

2
4e60f32a662ae141d6e358ceedab0aeb

on March 12, 2012
at 03:37 PM

This shows sources of non-dairy calcium http://balancedbites.com/2011/10/faqs-paleo-diet-calcium.html

2
24fcc21452ebe39c032be6801d6bbadd

(9812)

on March 12, 2012
at 01:24 PM

Ditto on what everyone else said, and tell her there were probably plenty of people that lived to be old enough for osteoporosis- the average lifespan was brought down by people dying young from accidents, animal attacks, maybe infant mortality, etc. Back then, if you broke your leg, or something got infected, you were probably S.O.L., so that skews the average- it doesn't mean everyone was keeling over at 35 ;)

82b2aff892ca37c7a358f6a219ee4b5a

(105)

on March 14, 2012
at 11:02 PM

That last sentence is exactly my mom construed paleo!!

2
Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on March 12, 2012
at 03:44 AM

Sufficient Vitamin D3 is crucial for preventing osteoporosis. Have her get her 25 (OH)D tested. Ideal range is 50-60 ng/ml. Sun or supplement (with an oil-based D3) to sufficiency.

She also needs to supplement Magnesium. 200-600 mg Magnesium Glycinate is good. Before bed.

D & Magnesium work together.

Most folk take too much calcium. If she eats dairy, no need to supplement.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on March 12, 2012
at 01:13 PM

http://www.marksdailyapple.com/ladies-we-can-stop-with-the-calcium-chews-already/#axzz1ouLu0YOj

82b2aff892ca37c7a358f6a219ee4b5a

(105)

on March 12, 2012
at 04:08 AM

She is fond of yogurt(0% fat which I highly disapprove of!) and cheese with her lunch. In which she says is about 25% of the amount of calcium she "needs". I am not sure on the supplements she takes besides calcium (not sure of the form). D and Magnesium is what my friend told me paleo is very fond of, but I have issues seeing where they come from to make adequate amount that your body needs with out indulging excessively in a certain item.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on March 12, 2012
at 01:13 PM

And another:http://www.marksdailyapple.com/calcium-for-women/#axzz1ouM78wnT

2
B348f05b8dee2e4efe08c50525479f88

(100)

on March 12, 2012
at 03:42 AM

Paleo can also help because the overall body acid-base balance should be shifted toward alkaline if the balance of proteins to fruits and vegetables is correct. This is another reason it can support bone health.

518bce04b12cd77741237e1f61075194

(11577)

on March 12, 2012
at 08:54 PM

Does anyone have any studies on this? Seriously, I tried to Pub-Med it, and nothing. All I get from google is crazy raw foodies or people on alkaline diets, and none of it seems very legit. The only thing I can see is it changes urine acidity (which isn't indicative of body acidity).

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