Bone Health

Feed Your Bones

Understanding the complexity of your bones will help you take better care of them. Here's a brief run-down of how bones work and what you can do to better nourish them.

There's so much more to nourishing your bones than taking a daily calcium supplement. To be sure, calcium is a vital component to bone health, but it's not the only factor. Bones are living, changing structures, constantly building up and breaking down. These processes require myriad nutrients and other factors to maintain bone in a positive balance ; that is, to be building up more bone than breaking it down.

The Basics of Bones

Bone loss is normal-between 0.5% and 1.5% of bone is lost every year after the age of 30. It is a natural part of ageing. The decline of oestrogen as we approach menopause contributes to a more rapid loss of bone. But remember, it is natural. Just because we age does not mean we automatically get osteoporosis. However, the statistics on increasing numbers of women (and men) suffering from this disease makes it seem inevitable. But it isn't.

Strength and Flexibility Are Key

Two factors are involved in bone strength. Bones derive their flexibility from a collagen matrix. This matrix is made up of a calcium phosphorous complex. The other factor is calcium, which provides the density of bone where it derives its strength.

Having strong bones--rich in calcium and hardness--is not enough to make bones resistant to fracture. Bones can be dense from calcium, but brittle (lack of matrix), lacking flexibility, which can cause them to break. Therefore, it is the collagen matrix which may be more important to preventing fractures than calcium content. This matrix is made up of protein, vitamin C, calcium and phosphorous. If you're lacking in this complement of nutrients, especially protein, bones become too porous.

Osteoporosis is characterised by bones which are both porous and brittle. This condition makes bones fragile and weak, prone to fractures and breaking. A bone density test may not accurately predict fracture - doesn't measure flexibility (matrix). Shifting the balance of bone health in a negative direction accumulates over time. Eating habits and lifestyle practices we began as children and into adulthood will show up in our bones later in life.

The Bone Drainers:

• Caffeine
• Sugar and refined flour
• Citrus juices
• Sodium - 1 teaspoon of salt contains 2300 milligrams of sodium, the daily recommendation!
• Alcohol
• Drugs-corticosteroids used for inflammation, antacids

The Bone Enrichers

Sufficient protein-too little or too much can impact bone -Choose non-meat sources and eat 2-3 servings per day. One serving is about the size of a deck of cards. -The average 140-pound adult needs about 50-60 grams per day. Vegetables and Legumes - 5-10 servings per day (1/2 cup cooked; 1 cup raw) - Choose dark, leafy greens, bright colours, beans and sea vegetables - All are calcium power-houses, and are loaded with other essential vitamins, minerals, fibre, antioxidants and anti-cancer nutrients Soy-2-3 servings per week - Choose tofu, miso, tempeh - Remember, too much soy can interfere with your thyroid decreasing oestrogen and increasing calcium loss from bones, so don't overdo! Sea vegetables-2-3 servings a week - Experiment with these amazing vegetables, wakame, arame, hijiki, kombu-read more about them online at www.christinacooks.com Whole grains - 2-3 servings per day (1/2 cup per serving) - Choose a variety and always choose the whole grain-rice, barley, buckwheat (kasha), bulgur, millet, quinoa, cornmeal and oats Healthy fats - Omega 3 oils from fish, flax seeds or oil - Omega 6 oils from sunflower, safflower, sesame

Bone Nutrients:

Take note that the list doesn't stop at calcium!
There is so much more that the body needs to process that calcium and keep it in your bones. When you isolate one nutrient, you throw the rest of the body out of balance. Consider this list when choosing a supplement. Better yet, go for the whole foods, which provide all these nutrients and more in every meal:

Calcium Phosphorous Protein Vitamin C Vitamin D

Magnesium Boron Manganese Vitamin K Zinc

Copper Silicon Vitamin B6 Folic acid Essential fats (omega-3,-6)

We can add all the calcium we want, but if the nutrients aren't there to take the calcium from the gut and lay it on the bone, then what's the point? And further, if we're taking in more drainers and living a lifestyle that further compromises bone, then we're tipping the scale in favour of bone loss.

In fact, many studies have failed to find a connection between calcium and the risk of hip fracture. Meaning, calcium alone is not reducing the incidence of fractures. Ironically, osteoporosis incidence is highest in the US and Scandinavia where consumption of milk products, protein and calcium is high. Milk is not a great source of calcium because it is also high in protein, especially low fat and skim milks. Remember, too much protein has a negative effect on calcium absorption and use.

Reversing Bone Loss

Bone loss is a normal part of ageing. We've exacerbated this process in western society because of the myriad other drains we've introduced into our diet and the vital nutrients we're leaving out. Simply taking calcium and/or hormone replacement therapy may not be the only answer. We've got to take a look at what we're eating that's good and not so good for bones. And, just as importantly, make positive lifestyle changes that support our structure, not tear it down.

Balanced Body, Balanced Bones

• Eliminate and/or reduce calcium drainers
• Increase calcium enrichers
• Drink lots and lots of clean water
• Exercise in any form-walking, yoga, weight lifting, climbing stairs, gardening-they all count!
• Nourish your mental/emotional/spiritual self -Stress is a huge calcium drain. -Think of your emotional self lodged in your bones-if you're unhappy, unhealthy, stressed, imagine the impact on your bones!

Feed your bones by nourishing yourself. Breathe. Walk. Take in what is good.

Recommended Books

1) Feeding the Whole Family by Cynthia Lair - My bible! Great for parents feeding kids as the recipes give you the simple fare for the wee ones , then builds from there for more experienced tastes.

2) Cooking Your Way to the Life You Want by Christina Pirello - An excellent whole foods cookbook. Christina overcame cancer by eating this way. The book has lots of resources, good recipes and discussions about sea veggies and the philosophy of macrobiotics.

3) Preventing and Reversing Osteoporosis by Alan R. Gaby - More technical, but lots of good information

4) Food and Our Bones by Annemarie Colbin -- The text is clear and well presented and the recipes are simple and easy to prepare. An excellent reference.

Recipes

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