YOUR BONE HEALTH

! ....from The Intentional Kitchen

Our bones are in a state of constant flux, known as remodeling or bone turnover. It is an intricate balance of activity regulated by hormones, and can be affected by other conditions like celiac disease, diabetes, hyperthyroid, or long-term use of medications. In the absence of other conditions, variables that affect bone health include genetics, hormonal changes, nutrition, and lifestyle. A healthy, whole foods-based diet is one of your best tools in the battle to maintain bone density. Research points to the benefits of a diet rich in fruits and vegetables, and most experts agree that food is your best source of nutrients, including calcium. It is interesting to note that vegetarians have higher bone density than meat-eaters. When we think about bone health, calcium and vitamin D probably come to mind first; however, there are a number of nutrients that work with calcium to maximize its bioavailability and absorption. It is always preferable to get your nutrients as they occur naturally in food, as opposed to synthetic forms or as isolates. Calcium absorption is diminished after menopause in women because the kidneys do not activate vitamin D as well and, in general, older adults do not spend as much time outdoors. Hormonal change in both men and women affect bone and calcium metabolism, and accelerate bone mineral withdrawal. Physical activity is a major determinant of skeletal integrity because bone responds to the stresses placed on it. Even though the foundation for bone health is laid down in the first three decades of life when a reservoir of calcium is established that will sustain bone health through future decades, exercise can increase the mineral content of bone later in life. An exercise program with an emphasis on weightbearing activity prevents age-related decline in the torso, and short periods of dynamic strain have the most stimulating effect on bone; an excellent example is an exercise like jumping that creates strain on the legs and hips. A very simple activity that can be easily incorporated into your daily routine is to stand on one leg for a minute each, three times a day (Jacob Schor, ND - Why Flamingos Dont Get Osteoporosis). A great time to incorporate this might be while brushing your teeth something you need to do at least twice a day for about two minutes; do it on one leg and then the other, and youre two-thirds of the way there!

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YOUR BONE HEALTH

! ....from The Intentional Kitchen

Other lifestyle risk factors that affect bone health are alcohol (three or more drinks/day), high caffeine intake, high salt intake, high sugar intake, soft drinks, vitamin D deficiency, too much vitamin A, aluminum (from antacids), excess protein, smoking, immobilization, falling, and thinness. Although calcium alone will not build bone strength, it is pivotal, and the importance of other vitamins and minerals is often due to their relationship with calcium. Vitamin D is essential for calcium absorption as well as for the deposition of calcium into bone Adequate protein intake is essential, but must be balanced with calcium intake - 45 grams of protein can be balanced by 500 mg of calcium Essential Fatty Acids (EFAs), especially Omega 3 EFAs, promote the absorption of calcium and enhance the effects of vitamin D Magnesium, found in the chlorophyll of all green plants and other food sources, is necessary to convert vitamin D to its active form and also stimulates the bone-building hormone calcitonin; magnesium is lost in food processing and even a mild deficiency contribute to bone loss Other key nutrients include B6, B12, vitamin K, folic acid, silicon, zinc, copper, manganese, and boron Lets make it easy - lets make our food count towards health! Here are the Top Five Foods for Bone Health: Whole milk and dairy products* Fatty fish like salmon, mackerel, trout, and tuna Rich stock or broth from bones Green leafy vegetables and fresh fruit Soaked and sprouted whole grains Drink three to five cups of green tea everyday and throw in a handful of nuts and a few dried plums (prunes) for snacks, and you are on your way to maintaining bone health! * Raw milk and raw milk products are best, but not easily accessible for most people.

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