Bones
Bones are the support system of our body. They are a living tissue made up of
calcium, which is the most plentiful mineral in our bodies. Getting enough of the
nutrients that work together to build bone (calcium, vitamin D and magnesium is
a constant challenge. Like all cells in our bodies, the cells of bones age, die and
are replaced with new cells. If we are not eating and exercising enough to keep
this cycle active and healthy, weakening of the bone tissue occurs making us
susceptible to fractures and bone related disease such as osteoarthritis and
osteoporosis.
Nutrients and Supplements
Calcium (vitamin D and magnesium must be present for proper
absorption)
Vitamin D
Magnesium
Vitamin K
Potassium
Isoflavones
Omega 3 fatty acids
Glucosamine Sulfate
Sodium Chondroitin
Food Sources
Calcium - Dark green leafy vegetables like kale, escarole, collard, spinach and
broccoli, low fat dairy (milk {skimmed or partly skimmed provides more calcium},
yogurt, cheese), sardines, soy and tofu products
Magnesium- figs, seeds and nuts such as sunflower seeds and walnuts leafy
green vegetables like spinach and broccoli and whole grains.
Vitamin D-Our bodies make vitamin D when exposed to sunshine; what a
beautiful thing! However, if you live in a temperate area of the world where the
days grow shorter during the winter months like most of the population in the
United States, then you don’t get enough sun or vitamin D for at least half the
year. Most foods do not provide us with vitamin D but most milk and some
cereals and juices are fortified with the D vitamin. Some people just find it easier
to take a supplement at least during the winter
Vitamin K is produced by beneficial bacteria in our gut but is also freely available
from other food sources such as spinach, kale, brussel sprouts, endive, cabbage,
okra and asparagus with lesser amounts from cauliflower, avocado, celery, peas,
and pumpkin.
Potassium-most fruits and vegetables contain healthy amounts of potassium but
bananas, potatoes and fruit juices rank highest.
Isoflavones-the richest source is soybeans and the foods derives form them.
Omega 3 fatty acids –richest sources include sardines, anchovies, salmon,
flaxseed and walnuts. Eggs that come from cage free, organically fed hens
contain Omega 3s and often the chickens are fed seed supplemented with extra
omega 3 fatty acids so the eggs are a richer source.
Supplements Defined
Omega 3 fatty acids are essential fats that our bodies cannot make so
we must get them food sources or supplements.
Glucosamine and Chondroitin Sulfate
Glucosamine is used to make a molecule involved in the formation and
repair of cartilage, the rubbery substance that cushions joints. Although it's
still not clear exactly how glucosamine in pill-form works, it's believed to allow
more of cartilage building blocks to be made. Chondroitan sulfate appears
to block cartilage-destroying enzymes and help joint cartilage remain elastic
and supple.
Studies with glucosamine have found a reduction in the pain, stiffness, and
swelling of arthritis and a lessening of the damage to joints caused by aging
and injury.
It is important to choose glucosamine sulfate, rather than hydrochloride,
because many of the clinical studies have used the sulfate form. It usually
takes 1 to 3 months to take effect
Gamma-linolenic acid, which is another type of essential fatty acid, may
also help improve symptoms of rheumatoid arthritis; although, there is more
evidence in support of omega-3 fatty acids. It is found in borage oil, black
currant seed oil, and evening primrose oils.
Ginger, holy basil, turmeric, green tea, rosemary, scutlellaria and huzhang
all have naturally occurring anti-inflammatory compounds known as COX-2
inhibitors.
Exercise
Weight bearing exercise is the best way to strengthen bones and insure
absorption of calcium. Walking and weight training both support bone health as
do yoga and aerobic classes. If you have already been diagnosed woth
osteoporosis, osteopenia and/or osteoarthritis talk to your doctor or physical
therapist about the best exercise program for you as you should before starting
any physical fitness program.
Negative interactions and foods to avoid:
Too much animal protein can acidify your blood and cause calcium and
potassium to be removed from your bones. Limit your intake of animal based
protein to no more than 10% of your daily caloric intake. Carbonated beverages
(sodas) also have this negative effect.
Vitamin A, while also an essential nutrient in bone health, can actually cause
bone loss when taken in amounts greater than 1500 mcg retinal equivalents (RE)
a day. If you supplement with cod liver oil you are likely to go over your daily limit
as the recommended dosage (10 ml) of this fish oil contains 1200 mcg RE. In the
USA and Sweden, dairy products and cereal are often fortified with this vitamin.
Read your food labels and keep count of how much Vitamin A you are getting
from fortified foods and supplements.
Some glucosamine supplements are derived from the shells of crabs and other
shellfish, so people with shellfish allergies should ensure they use synthetic
glucosamine.
Too much sodium in the diet is a common occurrence in the United States and its
negative effects have been well documented. High sodium intake has also been
associated with high calcium levels being present in the urine but there has been
no proven direct correlation with bone loss and sodium as of yet. It would be wise
in any case to be sure you are not going over the recommended daily intake (930
to 2300 mg per day) of sodium.
If you are taking any prescription drugs, check with your doctor or
pharmacist before adding any herbal supplements as they may interfere
with the absorption of your prescription.