Strong bones are important for health and provides the structure/scaffolding that holds and keeps the body upright. Bone is live tissue and also very active. Bone is continuously under construction i.e. it’s broken down and rebuilt.
Many nutrients such as vitamins, minerals and various enzymes are needed to maintain the health of the bones.
Consumption of pasteurised milk and hidden fats found in some products, can cause us to become deficient in many nutrients. Some of those products include the Seven Whites e.g. white flour, rice, salt, refined sugar, white oils, white vinegar and white pasta.
Carbonated sweet drinks and diets high in animal protein increase the levels of phosphorus and, at the same time, rob the body of calcium and various other nutrients.
Deficiencies in some of these essential nutrients contribute to the development of Osteoporosis. Osteoporosis is increased bone porosity or a disease where the bones becomes brittle and very susceptible to fractures. These fractures usually occur in the hips, wrist and spine. These fractures can lead to pain, disability and loss of independence.
Low bone mass is also referred to as Osteopenia when it is not low enough to be called Osteoporosis. Low bone is sometimes a result of family history, undeveloped bone mass when young, certain conditions and/or medicines.
It is a common myth that the only or most important nutrient needed for strong bones and the prevention of osteoporosis is calcium. Bones need much more than just calcium to make them strong and prevent Osteoporosis. For example, without vitamin D the body would not properly absorb calcium from our food, and a deficiency of Magnesium causes the body to eliminate excess Calcium in the urine.
There are several factors to consider in order to strengthen bone, reduce the risk of and prevent fractures of the spine, hips and wrist. To preserve the density of your bones you’ll need to:
? Eat the right nutrients and adequate amounts of the essential nutrients in order to maintain the health of the bones.
? Prevent the deterioration of the network structure that gives bone its strength
? You can supplement the appropriate essential nutrients to your diet.
Here are some essential nutrients needed to maintain the health of the bones and prevent osteoporosis:
? Dark green leafy vegetables, almonds and cashews for their magnesium content. Magnesium stimulates the enzyme necessary for the formation of new bone. Magnesium is needed by the body to change vitamin D into an active form the body can use.
? Lettuce, cabbages and broccoli for their vitamin K content. Vitamin K is needed for the production of protein, which helps remodel, repair and form new Bone. Vitamin K also helps the body absorb calcium and prevent the loss of calcium through the urine by as much as 50%.
? Without vitamin D, calcium cannot be properly absorbed by the body. Good sources of vitamin D include: sardines, tuna, herring and sunflower seeds. The sun’s rays on the skin also produces vitamin D, which enables the body to absorb the calcium in food.
? Unrefined grains, cereals, root vegetables and lettuce provide the nutrient silicon – an important nutrient for maintaining the network structure of bone. Silicon gives bone its strength while at the same time preventing Osteoporosis.
? Fruits, raisins, vegetables and nuts such as almonds and hazelnuts provide boron. Boron increases magnesium levels and reduces bone damaging phosphorus. Boron reduces the loss of calcium in the urine by as much as 50%.
Other important essential nutrients include:
? Zinc. Good sources of zinc include: chic peas, lentils, beans and kidney beans, shellfish e.g. oysters, yoghurt, eggs, seeds, nuts e.g. almonds, cashews, peanuts, sunflower and pumpkin seeds, whole grains, certain vegetables and dark chocolate.
? Vitamins B6, 9, 12; Vitamin B complex is very important for the body in producing energy from the red blood cells. Vitamin B complex is the combination of all the 8 types of Vitamin B’s e.g. B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (Pyridoxine), B7(biotin), B9 (folic acid), B12 (Cobalamin). Other B vitamins include B15 and B17. Good sources include, organic soy milks, seeds and nuts, bananas, beans and fatty fish such as: sardines, tuna, mackerel, herring (not smoked) and salmon.
? Manganese foods include, turmeric, corn (Non GMO), soybeans, quinoa, brown rice, Lima beans, sweet potatoes, pineapples, dried apricots, firm tofu, spinach, mussels and wheatgerm. Adequate levels of manganese in your body promote enzymes functioning, prevents epileptic seizures, and combat anemia.
All of these nutrients are needed by the body to remodel, repair and form new bone. A bone mineral density/BMD test is a good way to measure bone health. It compares bone density/mass, to that of a healthy person of the same age and sex. It also shows
? If you have osteoporosis, a disease of weak brittle bones
? Whether your osteoporosis treatment is working
? One’s risk for breaking bones
Stan Horne, DNM, PhD
Naturopath
264 582 7045 / 784 531 1150
