Building bone vitality: A Revolutionary Diet Plan to Prevent Bone Loss and Reverse Osteoporosis pdf

Amy Joy Lanou, Ph.D.

Michael Castleman

A Revolutionary Diet Plan to

Prevent Bone Loss and Reverse Osteoporosis

vitality

building bone

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iii •

Contents

Foreword by Dean Ornish, M.D. v

Acknowledgments vii

Introduction: An Evidence-Based Approach to

Bone Health and Osteoporosis Prevention ix

PART 1 Why the Calcium Theory Is Wrong

1 Countries That Consume the Most Milk, Dairy Foods,

and Calcium Supplements Suffer the Most Fractures 3

2 Why Some Osteoporosis Studies Should Be Taken

More Seriously than Others 19

3 Milk, Dairy Foods, and Calcium Supplements by

Themselves or in Any Combination Do Not

Prevent Fractures 31

4 Calcium Intake During Childhood Does Not

Prevent Fractures at Any Stage of Life 35

5 Vitamin D with or Without Calcium Prevents Few

if Any Fractures 39

6 The Final Score: We Need a Theory That Works 45

PART 2 The Bone Vitality Prescription: Low-Acid Eating

and Daily Walking

7 The Key to Strong Bones and Fracture Prevention:

The Bloodstream’s Acid/Alkaline Balance 51

• iv Contents

8 Why a Forty-Year-Old Explanation Is “New” 85

9 Bricks and Mortar: For Strong Bones, the Body Needs

More than Calcium 95

10 The Case Against Low-Acid Eating 111

11 Evolving Toward Low-Acid Eating—Painlessly 121

12 Recipes for Low-Acid Eating 137

13 As Important as Low-Acid Eating: Walk Your Way to

Stronger Bones 151

PART 3 Other Risk Factors for Osteoporosis and

What You Can Do About Them

14 Diabetes, Frailty, and Fractures 171

15 Risk Factors for Fractures? Salt, Caffeine, Alcohol,

Smoking, Depression, and Several Prescription Drugs 175

16 Should You Take Osteoporosis Drugs? 183

17 Save Your Bones and Save the Planet 199

18 Conclusion: We Need an Evidence-Based Approach

to Bone Vitality 203

Appendix A Scorecard: Do Milk, Dairy Foods, and

Calcium Supplements, by Themselves or Combined,

Reduce the Risk of Fractures? 209

Appendix B Scorecard: Do Milk, Dairy, and Calcium

Intake During Childhood Prevent Fractures? 223

Appendix C Scorecard: Does Vitamin D, with or

Without Calcium, Reduce Fracture Risk? 227

References 235

Index 237

v •

Foreword

This book will change the way you think about bone density and

osteoporosis. The weakening of bones is often viewed as a calcium

defi ciency, when actually it’s an imbalance between calcium intake

and excretion.

As nutrition professor Amy Joy Lanou, Ph.D., and noted medical

journalist Michael Castleman eloquently reveal, diets rich in animal

protein, including meat and dairy, add acid to the blood. This acid

accelerates osteoporosis by depleting bones of calcium, phosphorus,

and sodium.

As the authors recommend, the most effective way to prevent

bone loss is a combination of daily walking and what they call low￾acid eating—that is, predominantly fruits, vegetables, legumes, and

soy products—with little, if any, meat, dairy, and fi sh and a modest

amount of breads, cereals, and pastas.

For more than thirty years I have directed a series of clinical stud￾ies in collaboration with my colleagues at the nonprofi t Preventive

Medicine Research Institute and the University of California, San

Francisco, showing that a similar regimen (when combined with

stress management techniques such as yoga and meditation and

psychosocial support) can often stop or even reverse the progression

of coronary heart disease, diabetes, high blood pressure (hyperten-

• vi Foreword

sion), high cholesterol (hypercholesterolemia), prostate cancer (and,

by extension, breast cancer), and other chronic diseases.

Many people believe that advances in medicine have to be high￾tech and expensive. In our studies, we have used the latest high-tech

medical technology to prove how powerful a plant-based diet, mod￾erate daily exercise, and other simple, low-tech, low-cost interven￾tions can be.

It’s no coincidence that the program I recommend to prevent

or even reverse coronary heart disease and other chronic diseases

also helps prevent osteoporosis. It’s the same program the National

Cancer Institute recommends to prevent the most common types

of cancer and that many other health authorities endorse for opti￾mal health and well-being. The body is an elegant biological system.

What’s good for one part of it—for example, the heart and blood

vessels—is also good for other parts, such as strengthening bone and

helping to protect against fractures.

Lanou and Castleman have analyzed more than twelve hundred

studies showing that (1) the United States and other countries that

consume the most milk, dairy, and calcium have the world’s highest

fractures rates; (2) milk, dairy foods, and calcium supplements do

not reduce fracture risk and in some studies increase it; and (3) a

diet high in fruits and vegetables consistently improves bone mineral

density and reduces fractures.

If you follow their advice, you’re likely to reduce your risk of osteo￾porosis and fractures as well as enhancing your overall health and

well-being. I wholeheartedly recommend Building Bone Vitality.

—Dean Ornish, M.D.

Founder and President, Preventive Medicine Research Institute

Clinical Professor of Medicine, University of California, San

Francisco

Author, Dr. Dean Ornish’s Program for Reversing Heart Disease

and The Spectrum

vii •

Acknowledgments

The authors gratefully acknowledge and thank:

• Their agent, Amy Rennert, and everyone at the Amy Rennert

Literary Agency, Tiburon, California

• Their editors, Emily Carleton, Nancy Hall, Johanna Bowman,

and Deborah Brody, and everyone at McGraw-Hill

• Their families and friends, who graciously put up with their

bone obsession during the writing of this book

• And Neal Barnard, M.D.; T. Colin Campbell, Ph.D.; Simon

Chaitowitz; Sophie Mills, Ph.D.; Dean Ornish, M.D.; Barbara

Ramsey, M.D.; Keith Ray, Ed.D.; Anne Simons, M.D.; Louanne

Cole Weston, Ph.D.; and Tania Winzenberg, Ph.D.

This page intentionally left blank

ix •

Introduction

An Evidence-Based Approach

to Bone Health and

Osteoporosis Prevention

We’ve been told all our lives to drink milk for strong bones. Many

of us may even feel guilty when we don’t consume our recommended

three servings of dairy each day. In fact, we’ve been led to believe that

we have a “calcium crisis” in the United States because many of us

don’t drink the requisite three glasses. The proposed solution? Drink

more milk. Eat more yogurt and cheese. And to be sure we’re getting

enough calcium to protect our bones, take a calcium supplement.

But why do we think that milk, dairy foods, and calcium supple￾ments prevent the broken bones (fractures) that osteoporosis causes?

Because we’ve been told by our teachers, our doctors, and advertisers

that we need lots of calcium to keep our bones strong as we age. And

because every major U.S. health agency endorses daily consumption

of milk and dairy: the surgeon general, the Centers for Disease Con￾trol and Prevention (CDC), the National Institutes of Health, and the

Osteoporosis Foundation.

How do they know that the conventional dietary wisdom prevents

osteoporosis and fractures? Perhaps because research has shown that

• x Introduction

osteoporotic bone contains less calcium than healthy bone. And

because dairy has lots of calcium per serving. So the logical conclu￾sion is to drink milk to get more calcium into the body. But what if

all that dairy and supplemental calcium doesn’t make it into bone

or stay there?

Have you ever wondered why so many of us end up with brittle

bones, height loss, and hip fractures as we age? Isn’t it surprising that

we have increased our overall dairy and calcium intake as a nation at

the same time that our osteoporosis rates are skyrocketing? If milk

and supplemental calcium are the answer, shouldn’t hip fracture rates

be declining?

It turns out that the conventional dietary wisdom on osteoporo￾sis is just plain wrong. We’ll show you that the great weight of the

scientifi c evidence demonstrates that milk, dairy, and calcium pills

neither strengthen bone nor reduce risk of fractures.

We present a new explanation of osteoporosis that has been hid￾ing in plain sight in the medical literature for forty years. Since 1968,

hundreds of studies have called the conventional dietary wisdom

on osteoporosis into serious question. The clear majority of the best

studies support an alternative explanation—low-acid eating.

We offer several safe, simple, effective, and low-cost diet and

lifestyle suggestions that, unlike the conventional wisdom, actually

strengthen bone and reduce fracture risk. Low-acid eating also helps

prevent many other public health problems, among them, heart dis￾ease, cancer, stroke, and Alzheimer’s disease.

We need to eat some calcium—but much less than recommended

by U.S. health authorities. The best sources may surprise you—greens

and beans. Low-acid eating paired with daily walking keep calcium

in bones. That’s the key: choose a dietary pattern and lifestyle that

allows bone to absorb—and retain—dietary calcium.

You’ll fi nd that low-acid eating is quite simple. Eat two servings of

fruit and/or vegetables at every meal and snack on fruit and vegeta￾bles. And cut down on—or eliminate—animal foods, and go easy on

cereals, breads, and pastas. Pair this with walking (or other weight￾bearing exercise) for at least a half hour a day from childhood to old

Introduction xi •

age, and your risk of osteoporotic fractures plummets by 50 percent,

a decrease most osteoporosis drugs can’t match.

That’s the solution to osteoporosis—and a safe, effective, low-cost

prescription for health, vitality, and longevity.

Don’t Take Our Word for It

We cite more than 1,200 studies. Synopses of studies discussed in

Chapters 3 through 5 are listed in the appendixes. References to

studies cited in the rest of the book can be viewed by visiting: Build

ingBoneVitality.com. Abstracts of all studies we cite can be obtained

for free from the National Library of Medicine (pubmed.gov). For

downloading directions, see page 235. Or if you prefer, we’ll send you

the complete set of abstracts—1,536 pages of material. For details,

see page 236.

PART 1

Why the

Calcium Theory

Is Wrong