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soda/phosphorus/calcium/osteopororsisFrom: Lorianne (anonymous@obgyn.net)Fri Aug 21 00:09:35 1998
For those of you that know about the huge controversy of aspartame and its use in diet sodas, etc., here is another reason to not drink soda, diet or not: Osteoporosis I wish this was short, but it isn't. The story, however, is very important and very informative. Osteoporosis is encouraged when the phosphorus/calcium ratio is not equivalent, meaning having a near one to one ratio. (Exactly 1.5/1.0) The typical American diet is so high in phosphorus that most people find it difficult to keep the ratio balanced. And, it is this excess phosphorus intake (so easy to do as you will see) that causes the imbalance, leading to a decrease in bone calcium. Here is the biochemistry explanation: Parathyroid hormone (PTH) primarily controls calcium levels in your blood. When the brain senses low calcium to phosphorus ratios, it triggers the release of PTH, which acts in a complex manner on three major body parts (intestines, bones and kidney) to restore or increase calcium levels. PTH causes calcium release from bone as it causes osteoclasts to increase in size, number and activity, leading to enhanced osteoclast activity and bone resorption (i.e., bone loss). However, in bone formation (osteoblast activity), the proper ratio of phosphorus and calcium is very important. After calcium, phosphorus is the second most important mineral nutrient for bones. However, even though it is needed by bones, an excess of phosphorus relative to calcium can actually lead to bone loss. Most sodas, artificially carbonated "soft drink" beverages, are high in phosphorus, as is red meat (by the way)... both must be restricted to maintain the proper balance. And, consuming high calcium foods such as milk does not serve to correct the imbalance as you might think because it does nothing to alter the ratio. Milk and milk products are equal sources of both phosphorus and calcium, and sometimes even contain more phosphorus... cottage cheese is an example of that since it has more phosphorus than calcium. And to complicate matters even more, high levels of calcium ingestion (consuming more dietary calcium even by supplementation) *decreases* calcium absorption sharply. (You are an efficient calcium "picker upper" only when calcium is present at lower levels.) Therefore at higher concentrations of calcium intake, even if the phosphorus/calcium ratio is perfect, the ratio shifts in favor of the phosphorus. Foods containing phosphorus are: * Meat * Milk & Cheese * Bread & Cereal * Potatoes Foods with high phosphorus: * Almost all processed or canned meats (hotdogs, ham, bacon, etc.) * Processed cheeses and cheesy sauces * Sodas/soft drinks * Instant soups and puddings * Toppings and seasonings * Phosphate food additives: phosphorus acid; pyrophosphate; polyphosphates, such as chelators; sequestering and emulsifying agents; acidulators; and water binders, including sodium phosphate, potassium phosphate or phosphoric acid. If in one day you eat processed meat instead of fresh meat; commercial rolls instead of home-baked bread; processed cheese instead of natural cheese; and just a few seasonings with phosphorus additives, you encourage bone resorption.... Osteoporosis. And, if you are into drinking two or more sodas daily, the danger is even more pronounced. (Phosphates are used in carbonated beverages to help prevent the soda from dissolving your teeth on contact.) Note the phosphorus content of the following: Soft drink product Milligrams/12-ounce serving Coca-Cola 69.9 Pepsi-Cola 57.2 Diet Coke 55.7 plus aspartame Diet Pepsi 49.3 " " Dr. Pepper 44.7 Lemonade Kool-Aid 31.6 Hires root beer 22.4 Hawaiian Punch (lemon) 16.7 Smaller quantities of phosphorus are in: 7-Up, Canada Dry Ginger Ale, and A&W Root Beer On the up-side, these are foods with a favorable phosphorus/calcium ratio to use to balance out the others: (high calcium and lower phosphorus) Seaweed; sprouts; corn on the cob; fresh halibut; chicken breast; unsalted peanuts; split-pea soup; and whole egg. Because additives represent a significant source of readily absorbable phosphate in our food supply, inadequate phosphorus intake is unlikely. However, it can develop from prolonged use of some antacids... another strong case of avoiding antacids as a calcium source. In summary, it is not the amount of calcium that is as significant, but the ratio of the phosphorus to the calcium and your body's ability to absorb the calcium you are ingesting... and then to utilize it properly, which, in turn, is dependant upon many factors -- several of which you can control. Calcium absorption is also influenced by: * general nutrition status -- absorption decreases during illness and heavy reliance on processed foods limits calcium intake * stress -- any stress... emotional and physical...zaps calcium, including dealing with hormone imbalance; both acute and chronic pelvic pain; headaches; pregnancy; etc. * age - as you get older, your calcium absorption tends to decrease * physical activity - walking, swimming, biking, etc. * immobilization - "TV couch potatoe syndrome" * medication - Antacids, tetracyclines, laxatives, diuretics, heparin, and other drugs impede calcium absorption * salt - there is a direct correlation between salt intake and calcium excretion * individual differences - variation prevails in calcium retention Also, vitamin D increases calcium absorption, especially when calcium is in short supply. And, vitamin D is ineffective in this role without magnesium, as the conversion of vitamin D to its active forms is dependent upon adequate magnesium. Magnesium not only also increases calcium absorption, but also facilitates its role in bone mineralization. And, magnesium is the third most prevalent mineral in bones. Magnesium deficiency is somewhat common in the USA, due to food-growing techniques (potassium is a magnesium antagonist), food processing, and diet choices of the average American. But this is another story... As described above, magnesium deficiency impairs utilization of calcium for bone building and results in calcium deposits in soft tissue rather than bone. (BIG NOTE to fellow chocolate cravers: Craving for chocolate can be a sign of magnesium deficiency! This craving will often fade when this nutrient is raised to adequate levels.) And, in magnesium deficiency, calcium deficiency develops despite adequate calcium intake... also, as magnesium is supplied, calcium levels will rise, even without calcium supplementation. Additionally, vitamins A, B6 C, K and minerals boron, copper, manganese, silicon, strontium and zinc are critical for optimal bone building. These stories are available upon request. Also, I did not tell the full story of vitamin D here, just ask for more info. New information to bone physiology emerges day by day. I believe the chances are that when all the answers are in, an important component will involve what we eat or do not eat. I invite any and all comments and questions. I will attempt to answer them to the best of my ability. I learned this information today while at a seminar about natural hormone therapy and nutrition in the prevention of osteoporosis, in Leesburg, VA. Incredible class. The other topics I learned were: Living a longer, healthier life without Premarin and Provera. Preventing osteoporosis and heart disease. Preventing breast and endometrial cancer. Decreasing your risk of Alzeheimer's disease and senility. Compounding and dosing a prescription of natural hormones (estrogen and/or progesterone) in any form desired that individually matches your individual requirements. Hormone testing information. Well, I'm exhausted... off to bed. Hope there's not too many typos. Sunshine, Lorianne
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