<<Disclaimer: Verify this information before applying it to your situation.>>

Dear List Mates:

I have noticed almost weekly posts regarding osteoporsis and calcium
supplementation questions.  I have responded to some of you
individually, but it appears appropriate to share this information with
the entire group rather than one person at a time.

While calcium supplementation is important in the prevention or
remediation of osteopenia and osteoporosis, there is more to the
solution than just adding calcium to our diets.  There are multiple
factors to (re)building bone.  Among them are supplementation with
vitamin D, boron and magnesium in addition to calcium.  If low or
reduced stomach acid is a problem, there are products available that
also include betaine hydrochloride (an acid similar to stomach acid) to
assist in assimilation.

Another major factor in (re)building bone is EXERCISE! (Yes, I hear the
collective groan from around the world.)  Bone building is truly a case
of use it or lose it.  Exercise must be 1. weight-bearing, such as
walking, running, dancing; 2. regular (20-30 minutes three times
weekly); and 3. vigorous enough to produce a mild sweat.

Besides supplementation and exercise, there is also DIET:  dark, green
leafy vegetables (collards, kale, etc.), legumes (dried beans, limas,
peas, etc.).  Whole grains are also recommended, but we know the
problem with them, of course.  There are foods to be used in moderation
or avoided because they bind calcium or leach it from our bones: red
meat, soft drinks, caffeine-containing products (colas and certain
other soft drinks, coffee, teas, etc.)  Life-style issues such as
limited alcohol consumption and avoidance of tobacco products should
also be considered.

There are several publications which offer detailed prevention or
remediation programs.  The three listed below (with my comments about
the two with which I am most familiar) are among numerous choices
available in the USA.  I have no financial interest in any of these
publications or in any particular diet, supplement, etc.  My intention
is only to share what information I have with those who also desire the
same information but do not have the time or resources to ferret it
out.

Recommended reading:

"What Your Doctor May Not Tell You About Menopause" by John R. Lee,
M.D. with Virginia Hopkins.  Warner Books, Inc., 1996.  ISBN 0446671444
    This is my favorite book.  There is an entire chapter devoted to
osteoporosis and should be read by both genders who have or are
concerned about osteoporosis.  The book also contains recommendations
for diet, exercise and supplementation for various age-groups.


"The Bone Density Diet: 6 Weeks to a Super Body and Mind" by George J.
Kessler with Colleeen Kapklein.  Ballantine Publishing Group, 2000.
ISBN 0345432843 This book is highly recommended by a health-care
professional of my acquaintance who has struggled with osteoporosis
since an early age.

"Strong Women, Strong Bones: Everything You Need to Know to Prevent,
Treat and Beat Osteoporosis" by Mirian E. Nelson and Sarah Wernick.  The
Putnam Publishing Group, 2000.  ISBN 0399145974 This book is on my wish-
list.  The reviews have been favorable.

Good luck to all of you.

Miss A. J. Devies
Ormond Beach, FL