Boning Up on Bone Health
In the recent news there have been numerous articles published about the highly controversial research study regarding the effectiveness of Calcium and Vitamin D supplements in preventing fractures. While the study revealed only the small benefit of preventing hip fractures, researchers were disturbed by less than stellar performance of Calcium for preventing overall fractures and colon cancer. From my holistic perspective, these research results are not only expected but explainable. In short, it takes more than Calcium to make strong bones. Here are some bone-building tips: Exercise Regular weight-bearing exercise, like walking, running, aerobics, hiking, skiing, and weight-lifting can reduce the risk of developing osteoporosis and delay the loss of bone mass. Along with increasing bone mass, exercise strengthens the muscles, increases flexibility, and improves balance. These benefits decrease the risk of falling and therefore lessen the chance of a fracture. Vitamin D When you exercise outside, you are doing something else that is good for your bones. Exposure to sunlight, without sunscreen is HEALTHY. From the sun, your body gets vitamin D, which actually protects you from certain types of cancer and helps your body absorb more Calcium from food. Just be smart about your sun exposure - don’t overdo it and don’t get sunburned. You should work up to spending 1 hour a day in the sun, so you have a nice healthy glow, which you now know is good for your bones and the rest of your body! Calcium It is important to supplement with Calcium but you must take other measures as well. Calcium comes in many forms. Calcium carbonate is most frequently found in overthe-counter supplements (and also is what was used in this most recent research study). It is the cheapest form of Calcium but is also the least absorbable. It is estimated that you will absorb a mere 20% of the Calcium carbonate you intake. Better absorbed Calcium includes Calcium citrate/malate and MCHC, which is much more bioactive and contains bone proteins as well. You need sufficient stomach acid in order to absorb Calcium. Many people, especially as they age or if they suffer from any chronic disease, including osteoporosis, have low levels of stomach acid. These low acid levels lead to digestive disorders such as gas, bloating, heartburn, and general indigestion AND difficulty in absorbing calcium. Dairy products are high in Calcium but are not a great source for many people. No study has ever proven that milk prevents osteoporosis. To make matters worse, dairy is an extremely common allergy. Instead of dairy, use goat’s milk products, dark green leafy vegetables like collard greens, kale, and broccoli, almond butter, walnuts, and calcium-fortified foods, to name a few, to get your dietary Calcium. Other Essentials
There are a number of other minerals that give the bones strength including Magnesium, Zinc, Copper, Boron, Manganese, Silicon, and Strontium. Many vitamins, aside from Vitamin D are needed for the prevention and treatment of osteoporosis including vitamins A, C, K, B6, and B12. I would recommend that everyone, those with and without osteoporosis, take a high quality, high potency multi-vitamin/mineral to ensure proper levels of all of these, and other nutrients essential for the health of your bones and your overall health. Diet The most important thing you can do to prevent and treat osteoporosis: eat a whole foods diet. Fruits and vegetables provide all of these minerals and vitamins that our bones need to be strong and dense. Eating a variety of fruits and vegetables provides you with a wide array of these nutrients. You will gain more of these nutrients if your produce is organic. Protein is also an essential part of bone health. A mostly vegetarian diet, with adequate amounts of vegetable proteins from soy, nuts, legumes, and seeds, can protect your bones. Soy is especially beneficial because it contains isoflavones and phytoestrogens, which are plant estrogens that have a very mild, estrogen-like effect on our bones. Fish provides another great source of protein and contains the very important essential fatty acids, which stimulate calcium absorption and increase bone formation and strength. These healthy fats also protect the bones from destruction. In addition to fish, it is easy to obtain essential fatty acids by eating flaxseeds and flaxseed oil, fish oils, evening primrose oil, and borage seed oil. Just remember that nature itself provides what is necessary for strong bones and healthy bodies. Eating a healthy, whole foods diet with lots of fresh organic fruits, vegetables, proteins, and whole grains will do tremendous things for you. Not only will you be preventing and treating osteoporosis, you will be creating health for your entire body. Herbs for Bones Herbs are a gentle and effective way to treat osteoporosis, as they are generally high in minerals and the body readily uses their nutrients. The following herbs are a few examples of herbs that have an abundance of minerals, vitamins, and proteins which benefit the bones: Ginseng, Dandelion Root, Red Clover, Red Raspberry leaf, and Horsetail. The body assimilates the nutrients in fresh herbs very easily so making a nice tea of mineral-rich herbs every day is an easy way to get the essential nutrients the body needs to have healthy bones. A recipe for a tasty high-mineral tea: Equal parts of the dry herbs: Red Raspberry leaf, Red Clover, Rosehips, Mint, Oat Straw, Nettles, Orange peel, Ginger, Alfalfa Steep for 10-15 minutes in boiled water and enjoy (can also let it cool and drink iced) Enjoy and Be Well! For more information on ways to improve your health and yourself through natural health and wellness, call Dr. Klearman at 328-5678.