07/05/12 - 0 Comments
Bone Health: What You Need to Know
Bones are alive and constantly changing, with the new bone being made and the old bone being lost throughout our lives. In adults, the entire skeleton is completely replaced every seven to ten years. Bones continue to grow in strength until our mid twenties, at which point bone density reaches its peak. After the age of 35, old bone starts to be lost.
Acid-Alkaline Balance
The strength of bones is very dependent on our acid-alkaline balance. If the pH of our blood is too acidic, calcium is removed from bone stores to buffer this acidity. If your body generally leans towards acidity, your bone density may be compromised. Foods and drinks that push the body towards acidity include:
- Alcohol, tea, coffee, carbonated drinks, diet drinks
- Cow’s milk, cream cheese, ice cream, custard
- Sugar, sweets, cakes, cookies, chocolate, all flour products, rice
- All meat, poultry, fish, pre-prepared food, takeout
- Canned fruit, fresh oranges, tomatoes, asparagus, rhubarb, brussel sprouts
- Stress also plays a significant factor
Create a more alkaline environment by consuming more of the following:
- Lemon, lime, apple, apricot, avocado, banana, berries, cherries, dates, figs, grapes, all melons
- Green leafy vegetables, mushrooms, onions, garlic, root vegetables, freshly sprouted nuts and seeds
- Fresh vegetable juices
- Almonds, chestnuts, coconuts, flax seeds, millet, pumpkin seeds, sunflower seeds
- Start each morning with freshly squeezed lemon or lime
- Take one-tablespoon apple cider vinegar in warm water prior to meals
- De-stress with a relaxing hobby
Avoiding Broken Bones
The most common bones to break are bones in the hip, spine or wrist. Women are particularly at risk after menopause as rapid bone loss can occur when the ovaries stop producing oestrogen. Here are some simple measures you can take to prevent yourself from experiencing broken bones:
- Avoid falls
- Eat a well-balanced diet with enough calcium and Vitamin D
- Make sure get enough Vitamin D from the sun from May to September
- Regular weight-bearing exercise such as gym workouts with weights, brisk walking with light weights, gardening or dancing
- Avoid smoking
- Avoid excessive alcohol intake
Enjoying a Well-Balanced Diet
A healthy, balanced diet is needed to supply the body with energy, essential nutrients and fiber. An adequate intake of calcium and vitamin D is important to maintain bone health, particularly as you grow older. Try to include the following foods in your daily diet:
Foods containing [beneficial] calcium:
- Baked beans, kidney beans, [ed note: navy beans, adzuki beans, great northern beans] and lentils
- Okra, kale, parsley and broccoli [ed note: collard greens, turnip greens, artichokes, broccoli, raw fennel]
- Almonds, sesame seeds and tahini [ed note: almond butter, amaranth and blackstrap molasses]
- [Ed note: dried apricots, blackberries, black currents, oranges, dates and figs]
- Tofu, tempeh [ed note: and soybeans]
- [Ed note: Hemp milk]
Foods containing Vitamin D:
- Oily fish such as mackerel, sardines, herring or salmon
- Egg yolks
- Dried figs, prunes, raisins and dates
- Supplement with cod liver oil
- [Ed note: mushrooms]
The importance of Vitamin D
Vitamin D is vital in helping the body absorb calcium. The main source is from the sun through our skin, which the body converts into Vitamin D and then stores in our fat. Most of us will get enough sun to help our bones. However, older people, those who do not go out much and people who cover up for religious or cultural reasons may become deficient. [Ed note: we also recommend Nature's Bounty supplements.]
Quit smoking
Smoking has a toxic effect on bones by stopping the construction cells from doing their work—another good reason to give up.
Maintaining bone health is important. Be sure to eat nutrient-dense foods to supply the body with a strong bone matrix. Ensure adequate vitamin D through sun exposure, oily fish, cod liver oil or supplementation, plus calcium-rich foods to keep bones strong. Finally, start a weight-bearing exercise to maintain bone density.
Photo credit: red-grey.co.uk
Sue Davis is the Resident Naturopath and Health and Wellness Manager at the LifeHouse Spa. Davis cultivated her expertise working for Chiva-Som, a Thai health and wellness resort where she assisted celebrities and royalty. Davis focuses on practical ways in which to improve health and well-being.
