Healthy Bones

Our bones are designed to carry us upright for our entire lifetime.  Unfortunately, millions of Americans are suffering from osteoporosis and debilitating bone diseases.  Doctors prescribe Fosamax and other drugs to “build bone density,” but it comes with a slew of undesirable side effects; ulcers, liver damage, vision loss, renal failure, and jaw bone decay. (1)

Fosamax and “bone-building” drugs work by stopping the break-down process of old bone.  This in turn, STOPS the formation of new bone.  “Only bone loss (called resorption) can initiate healthy new bone formation (called deposition or formation). As with all things in nature, good bone health relies on a balance between this action and counteraction, like breathing out and breathing in.” (2)  Our body is wise - it won’t create new bone if old bone is not being broken down.  Fosamax and other bone drugs cause old bone tissue to pile up, making bones seem denser, but they are actually becoming more brittle.  Do not be fooled by this flim flam bone scam!  Pharmaceutical drugs do NOT create healthy bones. 

Another BIG misconception is that we need excessive amounts of calcium to create strong bones.  Bones are made up of approximately 35% latticed protein (collagen matrix), that gives bones flexibility and 65% mineralized collagen that gives bones strength (3).  Overdosing on calcium (especially calcium supplements) is not advised, and has been implicated in calcification of the arteries and soft tissue, and kidney stones. (4)  Our bones are flexible and are made of more than just calcium.

To top it all off, many of the substances in the Standard American Diet are a poor choice for bone health; soda, coffee, sugar, excess alcohol, prescription medications (blood thinners, thyroid hormones, chemotherapy, and statin drugs) all contribute to bone loss.  Ugh…. my aching bones!  What’s a living, breathing, walking, talking, skeleton to do?  I'll tell ya....

Thank goodness our bones are living tissue and we can make them healthy and strong by improving our diet and lifestyle.  Whew!

Bone-building foods include calcium rich dark leafy greens (kale, swiss chard, collards, mustards, watercress, etc), sardines and salmon with bones, broccoli, sea vegetables, oats, almonds, beans, sesame seeds and bone broths. (5)  Traditional bone broths contain collagen, calcium, magnesium, potassium, gelatin, sulfur and a host of other liquid nutrients that are good for our bones. (6)

Sulfur rich food helps to repair bones – some sources include: eggs, cabbage, fish, garlic, kale and onions.  And, vitamin K essential for bone formation, can be found in asparagus, Brussels sprouts, beef liver, cauliflower, dark leafy greens, eggs, and whole grains.  Zinc, crucial for protein synthesis and the formation of collagen, is abundant in meat, poultry, seafood, and eggs.

Magnesium is needed for the uptake of calcium and potassium, and prevents calcification of the soft tissue.  “If there is no magnesium to help the body eliminate calcium, then the calcium builds up in the cells – which can cause symptoms of heart disease (angina, arrhythmia, hypertension), headaches and migraines, and asthma.” (7) Magnesium relaxes the muscles, while calcium contracts them.  Too much calcium and our muscles cramp, twitch and spasm.  Magnesium is naturally found in fish, nuts and seeds, whole grains, green leafy vegetables, and beans.

The body needs vitamin D to absorb calcium.  Our best source of vitamin D comes from 15-20 minutes of daily sun exposure.  And, guess what?  Sunshine is FREE!  All you have to do is go outside and get some. 

Vitamins A, D, E, K, and B12 are all fat-soluble.  Diets too low in fat or fat-free do not produce adequate bile, and can inhibit absorption of these important vitamins and minerals.  Eat fat!  And, make it good fat like grass-fed butter, animal fats, olive oil, EFA's.  There are so many savory good fats to choose from....

Bone density is dependant on weight bearing exercises like walking, strength training, and running.  Make no bones about it - proper nutrition, sunlight and adequate exercise are all crucial to bone health.  Take a long walk, in the sunshine, to the local organic market and carry home a couple of heavy bags of nutrient rich foods to nourish your beautiful bones.  Check out these delicious bone building recipes.

Basic Beef Bone Stock
Bone Building Minestrone
Super Salmon Salad
Sauteed Cabbage, Carrots and Caraway
Chunky Oatmeal Walnut Chocolate Chip Cookies

Sources

1. http://www.mercola.com/blog/2006/apr/13/merck_finally_getting_its_just_desserts

2. http://www.womentowomen.com/bonehealth/osteoporosis.aspx

3. http://seniorjournal.com/NEWS/Health/5-12-21-StateSideEffects.htm

4. http://1stholistic.com/Nutrition/hol_nutr-toxic-dosages.htm

5. http://www.findarticles.com/p/articles/mi_m0ISW/is_259-260/ai_n10299306

6. http://www.westonaprice.org/foodfeatures/broth.html

7. http://www.jigsawhealth.com/articles/calcium_magnesium_supplement.html