Most people, especially females, are aware of osteoporosis and the role that calcium plays in it. This essay will review key health factors that affect the bones and steps to maintain bone health. It will end with a discussion of the newer prebiotics food fibers, especially oligofructose enriched inulin, and its newly discovered role in improving the bone health of young teenage girls. Calcium Calcium is one of the most common elements in nature and our bodies. Even so, we need a steady intake of calcium to maintain bone strength and prevent osteoporosis. Since this disorder is primarily a problem for females, they, in particular, should be aware of  how much calcium they ingest each day.  The U.S. Department of Agriculture recommends the following calcium intake: Age mg Calcium/day Children 1-5 800 6-10 800-1,200 Adolescents/Young Adults 11-24 1,200-1,500 Male Adults 25-64 1,000 65+ 1,500 Female Adults 25-49 1,000M 50-64 (on estrogen) 1,000 50-64 (not on estrogen) 1,500 65+ 1,500 Vitamin D Vitamin D is also essential to bone health. It encourages absorption of calcium. You get vitamin D from exposure of the skin to the sun, from a limited number of foods, and from dietary supplements. A remarkable recent finding is that there are receptors for vitamin D in many tissues other than the small intestine, where calcium from food is absorbed. These include muscles, brain, prostate, breast, colon, and immune cells. We have to believe that these vitamin D receptors serve a function since diseases in these organs have been associated with vitamin D deficiency. Additionally, vitamin D levels have recently been found to be significantly low in many age groups. The previous recommendation of 400 IU per day is too low. The new recommendation is 800-1200 IU daily, especially for people who do not have significant skin sun exposure like the elderly or those who are inactive. Vitamin D is found in a limited number of foods such as cheese, butter, vitamin D fortified milk, oily fish and eggs. Exercise We know that astronauts in the weightlessness of space lose calcium from their bones at a fast rate. This means, as we have known for a long time, that the force of gravity exerts a strong beneficial effect on our bones. Exercise and gravity together help to build bone strength in the young and maintain it thereafter. The type of exercise is important. It should be exercise where the long bones of the legs and those of the spine are stressed. Walking, running, yard work, and any sport where running is a prominent feature are particularly good. This includes field hockey, soccer, track, basketball, tennis, etc. Bicycling and weight lifting are not quite as helpful for strengthening bones. Young girls are especially encouraged to engage in these sports as their bones never become as large or as strong as mens’. A girl reaches her maximum bone density at about age 20. After that, there is a steady loss of calcium in bone until menopause when it worsens. Medications Cortisone and prednisone belong to a group of medications that are used for a variety of conditions such as asthma and intestinal disorders like Crohn’s disease. When these drugs are taken for a prolonged period, even in very small doses, bone loss occurs. These patients, in particular, need to keep track of their bone density and maintain a good intake of calcium-rich food, supplemental calcium, weight-bearing exercise, vitamin D, and prebiotic soluble plant fiber. The Don’ts Yes, there are a number of things one should avoid if there is a concern about osteoporosis. The following habits aggravate bone loss and promote osteoporosis:

• Excessive alcohol
• Cigarette smoking
• Excessive caffeine

Medical Testing For those concerned about how their bones will look in the future, it may not be too soon to get baseline testing as a reference point. A bone density test may be appropriate. In addition, since vitamin D deficiency is so prevalent by current standards, a blood measurement of vitamin D level may be warranted. The Do’s

• Adequate calcium in food and supplements
• Adequate vitamin D
• Leg and spine stressing exercise
• Strongly consider Prebiotin Prebiotic Fiber Supplement.

This is especially critical for girls. Parents with pre-teen or teenage girls guide the health of their daughters. As noted, a girl reaches her maximum bone density at about age 20. Thereafter, it cannot be increased. Indeed, even at this early age, there is a steady, slow decline of bone density until menopause when it usually increases more rapidly. So, it is the parents’ responsibility to ensure that their daughter’s bones are as strong as possible when they are young. Prebiotic Foods A prebiotic is a fiber found in some plants that reaches the colon undigested. There it is fermented by colon bacteria. This results in significant health benefits to the colon and the body. Inulin, a part of which is called oligofructose, is by far the most researched of these food fibers. Presently, most Americans ingest only 1-2 grams a day of this fiber. Europeans eat three times this amount. Inulin is found in small quantities in wheat and onions where Americans get 90% of their inulin. It is also found in bananas, leeks, chicory, artichokes, and garlic among others. Oligofructose Enriched Inulin – A Prebiotic Food Fiber Medical researchers have studied a mixture of two prebiotics fibers, oligofructose and inulin, for its affect on calcium and magnesium absorption. Surprisingly, it has been found to significantly increase calcium absorption in the colon. When these fibers are fermented by the good colon bacteria, the acidity in the colon increases. This acidity appears to be related to increased calcium absorption. Whatever the reason, some remarkable things have recently been demonstrated. In young teenage girls who took oligofructose enriched inulin for one year, there was significantly increased absorption of calcium. Along with this, even more remarkably, the bone density of these girls increased 20%. Any increase in the bone density of adolescent females should be an asset for the rest of her life. It means that the gradual downhill loss of bone mass begins at a higher level and so the girl should have stronger bones the rest of her life. Oligofructose enriched inulin is the only prebiotics food fiber with this demonstrated benefit. The recommended dose is 8 grams per day.  For more information, see this article about Prebiotic Fiber. Summary DO

• Eat and drink adequate calcium containing foods
• Take calcium supplements if needed
• Do leg and spine stressing exercise
• Get adequate vitamin D from sun, food and/or supplements
• Consider a Prebiotic Fiber Supplement. Ensure this is a true Prebiotic as medically-defined, there is a lot of “snake-oil” out there, even from mainstream companies. Just because they put it in your yogurt doesn’t mean it does you any good!

DON’T

• Consume excessive caffeine or alcohol
• Smoke cigarettes

DILEMMA When steroids such as cortisone or prednisone are needed, consult with your physician. Medical References 1. Prebiotics, probiotics, and synbiotics affect mineral absorption, bone mineral content, and bone structure.   Scholz-Ahrens KE et al; J Nutr. 2007; 137(3 Suppl2): P-838S-46S 2. A combination of prebiotic short- and long-chain inulin-type fructans enhances calcium absorption and bone mineralization in young adolescents.  Abrams SA et al; Am J Clin Nutr2005; 82(2): P-471-6 3. Current data with inulin-type fructans and calcium, targeting bone health in adults. Coxam V; J Nutr. 2007; 137(11 Suppl): P-2527S 4. Effects of prebiotics on mineral metabolism. Scholz-Ahrens KE et al; Am J Clin Nutr. 2001; 73(2 Suppl): P-459S

Most people, especially females, are aware of osteoporosis and the role that calcium plays in it. This essay will review key health factors that affect the bones and steps to maintain bone health. It will end with a discussion of the newer prebiotics food fibers, especially oligofructose enriched inulin, and its newly discovered role in improving the bone health of young teenage girls.

Calcium

Calcium is one of the most common elements in nature and our bodies. Even so, we need a steady intake of calcium to maintain bone strength and prevent osteoporosis. Since this disorder is primarily a problem for females, they, in particular, should be aware of  how much calcium they ingest each day.  The U.S. Department of Agriculture recommends the following calcium intake: Age mg Calcium/day Children 1-5 800 6-10 800-1,200 Adolescents/Young Adults 11-24 1,200-1,500 Male Adults 25-64 1,000 65+ 1,500 Female Adults 25-49 1,000M 50-64 (on estrogen) 1,000 50-64 (not on estrogen) 1,500 65+ 1,500 Vitamin D

Vitamin D is also essential to bone health. It encourages absorption of calcium. You get vitamin D from exposure of the skin to the sun, from a limited number of foods, and from dietary supplements. A remarkable recent finding is that there are receptors for vitamin D in many tissues other than the small intestine, where calcium from food is absorbed. These include muscles, brain, prostate, breast, colon, and immune cells. We have to believe that these vitamin D receptors serve a function since diseases in these organs have been associated with vitamin D deficiency.

Additionally, vitamin D levels have recently been found to be significantly low in many age groups. The previous recommendation of 400 IU per day is too low. The new recommendation is 800-1200 IU daily, especially for people who do not have significant skin sun exposure like the elderly or those who are inactive. Vitamin D is found in a limited number of foods such as cheese, butter, vitamin D fortified milk, oily fish and eggs.

Exercise

We know that astronauts in the weightlessness of space lose calcium from their bones at a fast rate. This means, as we have known for a long time, that the force of gravity exerts a strong beneficial effect on our bones. Exercise and gravity together help to build bone strength in the young and maintain it thereafter. The type of exercise is important. It should be exercise where the long bones of the legs and those of the spine are stressed. Walking, running, yard work, and any sport where running is a prominent feature are particularly good. This includes field hockey, soccer, track, basketball, tennis, etc. Bicycling and weight lifting are not quite as helpful for strengthening bones. Young girls are especially encouraged to engage in these sports as their bones never become as large or as strong as mens’. A girl reaches her maximum bone density at about age 20. After that, there is a steady loss of calcium in bone until menopause when it worsens.

Medications

Cortisone and prednisone belong to a group of medications that are used for a variety of conditions such as asthma and intestinal disorders like Crohn’s disease. When these drugs are taken for a prolonged period, even in very small doses, bone loss occurs. These patients, in particular, need to keep track of their bone density and maintain a good intake of calcium-rich food, supplemental calcium, weight-bearing exercise, vitamin D, and prebiotic soluble plant fiber.

The Don’ts

Yes, there are a number of things one should avoid if there is a concern about osteoporosis. The following habits aggravate bone loss and promote osteoporosis:

• Excessive alcohol
• Cigarette smoking
• Excessive caffeine

Medical Testing

For those concerned about how their bones will look in the future, it may not be too soon to get baseline testing as a reference point. A bone density test may be appropriate. In addition, since vitamin D deficiency is so prevalent by current standards, a blood measurement of vitamin D level may be warranted.

The Do’s

• Adequate calcium in food and supplements
• Adequate vitamin D
• Leg and spine stressing exercise
• Strongly consider Prebiotin Prebiotic Fiber Supplement.

This is especially critical for girls. Parents with pre-teen or teenage girls guide the health of their daughters. As noted, a girl reaches her maximum bone density at about age 20. Thereafter, it cannot be increased. Indeed, even at this early age, there is a steady, slow decline of bone density until menopause when it usually increases more rapidly. So, it is the parents’ responsibility to ensure that their daughter’s bones are as strong as possible when they are young.

Prebiotic Foods

A prebiotic is a fiber found in some plants that reaches the colon undigested. There it is fermented by colon bacteria. This results in significant health benefits to the colon and the body. Inulin, a part of which is called oligofructose, is by far the most researched of these food fibers. Presently, most Americans ingest only 1-2 grams a day of this fiber. Europeans eat three times this amount. Inulin is found in small quantities in wheat and onions where Americans get 90% of their inulin. It is also found in bananas, leeks, chicory, artichokes, and garlic among others.

Oligofructose Enriched Inulin – A Prebiotic Food Fiber

Medical researchers have studied a mixture of two prebiotics fibers, oligofructose and inulin, for its affect on calcium and magnesium absorption. Surprisingly, it has been found to significantly increase calcium absorption in the colon. When these fibers are fermented by the good colon bacteria, the acidity in the colon increases. This acidity appears to be related to increased calcium absorption.

Whatever the reason, some remarkable things have recently been demonstrated. In young teenage girls who took oligofructose enriched inulin for one year, there was significantly increased absorption of calcium. Along with this, even more remarkably, the bone density of these girls increased 20%.

Any increase in the bone density of adolescent females should be an asset for the rest of her life. It means that the gradual downhill loss of bone mass begins at a higher level and so the girl should have stronger bones the rest of her life.

Oligofructose enriched inulin is the only prebiotics food fiber with this demonstrated benefit. The recommended dose is 8 grams per day.  For more information, see this article about Prebiotic Fiber.

Summary

DO

• Eat and drink adequate calcium containing foods
• Take calcium supplements if needed
• Do leg and spine stressing exercise
• Get adequate vitamin D from sun, food and/or supplements
• Consider a Prebiotic Fiber Supplement. Ensure this is a true Prebiotic as medically-defined, there is a lot of “snake-oil” out there, even from mainstream companies. Just because they put it in your yogurt doesn’t mean it does you any good!

DON’T

• Consume excessive caffeine or alcohol
• Smoke cigarettes

DILEMMA

When steroids such as cortisone or prednisone are needed, consult with your physician.

Medical References

1. Prebiotics, probiotics, and synbiotics affect mineral absorption, bone mineral content, and bone structure.   Scholz-Ahrens KE et al; J Nutr. 2007; 137(3 Suppl2): P-838S-46S

2. A combination of prebiotic short- and long-chain inulin-type fructans enhances calcium absorption and bone mineralization in young adolescents.  Abrams SA et al; Am J Clin Nutr2005; 82(2): P-471-6

3. Current data with inulin-type fructans and calcium, targeting bone health in adults. Coxam V; J Nutr. 2007; 137(11 Suppl): P-2527S

4. Effects of prebiotics on mineral metabolism. Scholz-Ahrens KE et al; Am J Clin Nutr. 2001; 73(2 Suppl): P-459S