The authors offer their insights on osteoporosis after reviewing over 1,200 research articles on the topic. And they tell readers how to find that literature, or will actually send you copies of all of it for a fee that covers their expenses. This strengthens their positions that the commonly held beliefs to drink your milk, eat your dairy products or take a calcium supplement to prevent or treat osteoporosis are not based upon a preponderance of research findings. As an alternative they explain that we have developed a diet that is high in protein (especially animal protein) and low in fruits and vegetables. This leads to a chronic state of metabolic acidosis (an acid condition within the blood stream), which the body treats by resorbing bone to neutralize (buffer) the acid condition. Over time this chronic loss of small amounts of bone calcium can lead to low bone mineral density, osteopenia or osteoporosis, with increased risk of fracture. They cite several research articles that have noted this association, in particular, the one by Lynda A. Frassetto, Karen M. Todd, R. Curtis Morris, Jr. and Anthony Sebastian, which found a direct correlation between increased animal protein intake and increased hip fracture risk. They also found a correlation between increased vegetable intake and decreased hip fracture risk. This article is available online for free at [...]. The diagrams of these correlations in the article are proof that a picture is worth a thousand words.
The second part of the program to prevent or treat osteoporosis is through weight bearing exercise. They also show the abundance of research that backs this up as an effective method.
A highlight of the book is the discussion about the various types of research that scientists perform with explanations as to the power and strength of each type of research. This includes such research as retrospective and cross-section trials, and prospective studies; bone density studies; meta-analysis, etc.
The book's prescription for bone health is to eat a low-acid diet, one that reduces intake of animal protein while increasing intake of fruits and vegetables. And they suggest simple methods and recipes for how to do this without drastic changes for most people. If you need another reason to reduce or stop eating meat, they include a summary of "Livestock's Long Shadow" to show the huge negative impact on the planet of raising animals for food. It is eye-opening.
Included are tips regarding proper weight-bearing exercise to maximize the skeletal benefit. In addition to the weight-bearing effect of exercise on the bone itself, they point out that it increases muscle strength thereby reducing the risk of a fracture-producing fall.
There is a discussion on the contribution to bone health of many other vitamins and minerals other than calcium and vitamin D which explains how these are a natural by-product of a diet high in fruits and vegetables. No need for supplements other than possibly vitamin B12 for strict vegans.
Although the book shows a preponderance of the research backs the positions the authors recommend, they admit we don't have all the answers yet. There is need for strong clinical research that shows in humans that the low-acid diet and weight-bearing exercise reduce or eliminate loss of bone mineral density, and preferably also increase it. And, most importantly, that the approach outlined in the book also decreases fractures. Ideally doing so equally or better than FDA-approved medications which are expensive and have side effects, some of which are serious.
The book is important and I'd recommend it to anyone with osteoporosis, or who wants to avoid getting it, by using a simple dietary and exercise approach that is based upon scientific research. That research is listed topic-by-topic for you to read yourself if you doubt the authors' conclusions.
