Osteoporosis charges within the U.S. have gone up 300% within the final 30 years, very similar to the charges of diabetes, weight problems, most cancers and different lifestyle- and diet-related illnesses. Thousands and thousands of Individuals are in danger for osteoporosis, and much more will in all probability undergo bone loss.
For those who’re over 30, you have to be involved about your bone density. In keeping with World Well being Group (WHO), osteoporosis is second solely to heart problems as a worldwide healthcare downside. And, when you’re just like the thousands and thousands of people who find themselves making an attempt to stop osteoporosis, you could be taking a prescription medicine like Boniva, or loading up on calcium.
In that case, there are a lot better methods to guard your bones you must learn about.
Causes of Bone Loss
The American epidemic of osteoporosis, like all of our well being epidemics nowadays, is basically lifestyle- and diet-related. Among the components that trigger bone loss embody:
- Life-style. Life-style components that contribute enormously to the onset of osteoporosis embody smoking cigarettes, excessive consumption of alcohol and/or espresso, and low ranges of bodily exercise (weight-bearing train).
- An excessive amount of sugar. Excess sugar and refined carbs from processed meals leach calcium from the bones into the urine.
- An excessive amount of soda. Extra phosphorus consumption from consuming plenty of sodas, significantly colas, causes the physique to steadiness this phosphorus by leaching calcium from the bones.
- Vitamin deficiency. Most Individuals eat a food plan that’s poor within the vitamins mandatory for wholesome bones and enamel, resembling magnesium, calcium, Nutritional vitamins D, Ok, B-6, B-12 and folic acid, omega-3 fatty acids and hint minerals like boron and manganese.
- Magnesium deficiency is a big issue for osteoporosis. Magnesium is definitely extra vital than calcium for bone development and bone density. As many as 90 % or extra of us are poor in magnesium.
- Omega-3 deficiency. Over the past century, the rise in processed starches and seed oils and the lower in leafy inexperienced greens in our food plan has led to an overabundance of Omega-6, and an absence of Omega-3 fatty acids in our our bodies. This Omega-3 deficiency and overabundance of Omega-6 can result in weight problems, irritation, and coronary heart illness, in addition to bone loss.
- Pasteurized milk consumption. Extra consumption of pasteurized, homogenized dairy merchandise from corn-fed cows can really contribute to bone loss, opposite to what many may consider. That is due partially to the lack of CLA (conjugated linoleic acid) and Omega-3 fatty acids in fashionable dairy merchandise. (Uncooked milk from grass-fed cows has loads of CLA, in addition to some Omega-3!)
- Hormones. Amongst ladies, the lower in estrogen throughout menopause has been correlated to a speedy discount in bone density. Different hormone deficiency states can result in osteoporosis, resembling testosterone deficiency. Glucocorticoid or thyroxine extra states may result in osteoporosis.
- Medicines. Some medicines can inhibit the physique’s means to soak up calcium and others can improve bone loss. These embody cortisone, blood thinners, antacids containing aluminum, thyroid drugs, chemotherapy, lithium, and sure antibiotics. Contraception drugs additionally contribute to lack of folic acid, which contributes to bone loss.
- Sickness. Different diseases or illnesses, resembling over-active thyroid, diabetes and rheumatoid arthritis may trigger bone loss. Ailments that inflame the intestine like Celiac illness, ulcerative colitis, IBS, and many others. can result in severe nutrient deficiencies that may trigger bone loss. Ailments like anorexia nervosa or bulimia may cause malnutrition and modifications in an individual’s estrogen stage which result in osteoporosis.
- Fluoride. Fluorides destroy collagen, the glue which provides power to the bones. Fluorosis from extra fluoride consumption (in faucet water for instance) can pit and scar your bones, and make them extra porous.
So how are you going to stop osteoporosis, or presumably even reverse it in case your bones have already begun to lose density?
Associated: The Real Cause of Tooth Decay (and How to Stop it Naturally)
The Delusion About Bisphosphonate Medicine
Bisphosphonate bone medicine (like the type you’ve seen on TV and ladies’s magazines) are generally prescribed to menopausal ladies for osteoporosis prevention. However these medicine are made out of the identical class of chemical substances that’s used within the cleaners that take away cleaning soap scum out of your bathtub tub!
Bisphosphonates do little or no to contribute to wholesome bone development and osteoporosis prevention, however they do include an extended checklist of opposed reactions:
- extreme and generally incapacitating ache
- osteonecrosis (bone dying) of the jaw (irreversible)
- dysphagia (issue swallowing)
- hypertension
- atrial fibrillation
- and dozens extra (far too many to checklist right here!)
One examine even discovered that one in every of these medicine—you might have seen the headlines about Fosamax—may very well be liable for inflicting leg fractures!
Why Calcium Dietary supplements Would possibly Be Dangerous
For those who’re taking additional calcium, you must know that some calcium dietary supplements can really hurt you. Taking an excessive amount of calcium, or the fallacious kind, not solely received’t assist your bones, it has been implicated in contributing to all sorts of problems, together with kidney stones, arteriosclerosis, stroke, and heart attacks.
Calcium must not solely be supplied in a bioavailable kind, it additionally must be balanced with Magnesium, in addition to Nutritional vitamins D and Ok, to be efficient for bone constructing. (Be taught extra about supplementing calcium under.)
Stopping Osteoporosis Naturally
Sustaining and bettering your bone density includes simply three highly effective steps:
1. Eliminating Bone Killers
First, cut back or eradicate all of the junk meals, sodas, fluoride-containing meals and drinks (together with bottled “juice drinks,” and fluoridated tap water), espresso, alcohol and different way of life components that contribute enormously to osteoporosis. (See checklist above.) Quitting smoking is likely one of the greatest issues you are able to do to guard your self from bone loss.
2. Bone Constructing Train
Second, one of many most efficient methods to extend bone density rapidly is to train. At a minimal, train for at the least thirty minutes 3 times per week, doing a weight-bearing exercise resembling strolling, dancing or jogging. (Bicycling, swimming and rowing are nice workouts, however are not weight-bearing.)
Common weight-bearing train has been confirmed to extend bone mineral density and cut back the chance of falls by strengthening the key muscle teams within the legs and again.
You don’t have to hitch a gymnasium, purchase movies, or work out till you’re a sweaty, exhausted mess. Simply get your coronary heart pumping a bit for 30-45 minutes, 3-4 instances per week. Whether or not you select strolling, working or tango classes, no matter you take pleasure in doing is greatest, since you’ll keep it up.
3. Bone Constructing Diet
Third, consuming entire meals wealthy in calcium, magnesium, silica, Nutritional vitamins D and Ok, in addition to Nutritional vitamins B-6, B-12, folic acid, hint minerals and Omega-3s at each meal is arguably the strongest factor you are able to do to keep away from and even reverse osteoporosis.
Dietary supplements is not going to defend you alone; they’re typically within the fallacious kinds and combos to be correctly utilized by the physique, and are sometimes poorly assimilated, particularly in older individuals or individuals with digestive points (which appears to be most of us nowadays).
Listed below are a number of the greatest meals sources for the nutritional vitamins and minerals your bones want to hold you strongly into your previous age.
Calcium
People want giant quantities of calcium each day to stay wholesome—a minimal of 1000-1500mg. But when we don’t get sufficient, the physique has no downside taking what it wants from storage in our enamel and bones, which may result in tooth decay, and later in life, osteoporosis.
Studies suggest that getting calcium from meals resembling sardines, leafy greens, and raw-milk cheese is a lot better for constructing bone than taking a calcium complement. Ladies who get most of their each day calcium from meals have stronger bones than ladies who depend on dietary supplements as their fundamental supply of calcium—though complement takers have a increased common calcium consumption!
So as to get 1,000–1,500mg of calcium each day, meals wealthy in calcium must be consumed with each meal. (A glass of milk has about 300mg; 5oz of canned salmon has 350mg; a cup of cooked broccoli has 90mg, and a tablespoon of tahini has 65mg, for perspective.)
Wonderful sources of calcium embody full-fat, grass-fed dairy merchandise (milk, cheese, and yogurt, particularly uncooked), wild salmon, sardines, almonds, sesame seeds, beans, darkish inexperienced leafy greens and broccoli. Uncooked, grass-fed cheese additionally incorporates CLA and Vitamin Ok, which additionally contribute to bone constructing and power.
If you’re vegan, you’ll need to eat leafy greens, beans, and sesame seeds as typically as attainable to make sure you get sufficient calcium.
Selecting a Bioavailable Calcium Complement
For those who really feel you aren’t getting 1500mg of calcium a day out of your food plan alone, supplementation could be mandatory. Eggshells are a highly absorbable, affordable source of food-based calcium you’ll be able to simply add to your food plan. The truth is, a current examine discovered that calcium absorption was up to 64% greater from eggshell powder in comparison with the calcium present in most industrial dietary supplements.
Moreover, in each animal and human studies, eggshell calcium has been proven to extend bone density, cut back arthritic ache, and even stimulate cartilage development.
You should buy ready-made eggshell calcium on-line, but it surely’s straightforward to make at no cost in your personal kitchen.
Associated: How to Make Eggshell Calcium Powder
Magnesium
Magnesium is important for good bone development and density, and is simply as vital as calcium for stopping osteoporosis. It’s estimated that 8 out of 10 individuals don’t get sufficient magnesium each day and that over 90% of the U.S. inhabitants is magnesium poor.
The advisable each day minimums are 320mg for girls and 400mg for males, however optimum each day quantities are extra like 600 to 800 mg.
Magnesium-rich meals must be included in each meal. Wonderful sources embody pumpkin seeds, sunflower seeds, darkish inexperienced, leafy greens like spinach and Swiss chard, wild salmon, halibut and black beans, however it’s troublesome to get sufficient magnesium by way of food plan alone, so supplementation is suggested for most individuals.
Magnesium dietary supplements are troublesome to soak up, and might typically trigger bowel discomfort or diarrhea. The best methods to get magnesium into your physique are to make use of magnesium oil in your pores and skin, take a shower in magnesium chloride salts, or take it orally in angstrom form.
Though considerably much less efficient, you can even bathe in Epsom salts, or take magnesium within the citrate, chelate or orotate kinds, relying on what your tummy can tolerate.
Vitamin D
It’s estimated that 75% or extra of the U.S. inhabitants is poor in Vitamin D. The easiest solution to get Vitamin D is by exposing your naked (no sunscreen) arms to the solar between 10am and 2pm for about 20-Half-hour each day, however additionally it is vital to get Vitamin D in your meals, particularly through the winter months.
Merchandise fortified with Vitamin D like pasteurized skim milk are not good sources of the vitamin as a result of they sometimes use an artificial kind (D2) which is poorly utilized by the physique, and might be poisonous in giant quantities.
Pure, concentrated sources of Vitamin D (D3) embody wild salmon, shrimp, grass-fed beef liver, cod, cod liver oil, eggs from pasture-raised hens, and grass-fed, entire milk (particularly uncooked). Vitamin D is just not obtainable in plant meals; it is just discovered naturally in ample quantities in meals from animals that get loads of solar.
Vitamin Ok
Deficiency in Vitamin Ok is an typically ignored contributor to osteoporosis. As soon as referred to as “Activator X” by Dr. Weston A. Price, new analysis has proven that this little identified vitamin is the secret key to calcium steadiness within the physique, resulting in good bone and dental well being.
With out sufficient vitamin Ok, any calcium drugs you’re taking received’t doubtless assist your bones, however reasonably the surplus calcium will get saved in your arteries and different tissues, inflicting arteriosclerosis, bone spurs, kidney stones and different issues, or get excreted in your urine.
Vitamin Ok has two fundamental kinds, K1 and K2, and they are often present in inexperienced, leafy greens resembling kale, collard greens, spinach, Brussels sprouts, broccoli, spinach, parsley, asparagus, and mustard greens. Natto from fermented soy, grass-fed, deep yellow butter, uncooked milk cheese and grass-fed beef liver are additionally wonderful sources.
You can even take a Vitamin K supplement if you don’t eat these meals typically.
NOTE: For those who take blood thinners like Coumadin or Warfarin, these medicine deplete Vitamin Ok out of your physique in an effort to make your blood more durable to clot, and you must discuss to your physician earlier than you eat meals excessive in Vitamin Ok or take a Vitamin Ok complement. Individuals who take blood thinners could also be at higher threat of osteoporosis due to Vitamin Ok deficiency.
Nutritional vitamins B-6, B-12 and Folate
These three B nutritional vitamins, by which the aged are generally poor, contribute to the constructing of collagen, which helps construct sturdy bones. The advisable each day dosage is 400 mcg of folate, 400 mcg of vitamin B-12, and 25-100 mg of vitamin B-6.
Wonderful sources of vitamin B-6 embody bell peppers, turnip greens, and spinach.
Wonderful sources of folate embody spinach, parsley, broccoli, beets, turnip greens, asparagus, romaine lettuce, lentils and grass-fed calf’s liver.
Wonderful meals sources of vitamin B-12 embody grass-fed calf’s liver, sardines, wild salmon, and pasture-raised eggs. B-12 is barely naturally current in animal meals.
Hint Minerals
Hint minerals like boron, strontium, manganese, silica and copper might be discovered by consuming a diversified and broad-based food plan that features principally unprocessed meals, resembling soaked and sprouted nuts and seeds, soaked and sprouted grains and beans, recent, natural fruit and veggies, seaweeds, wild-caught fish, shellfish and pasture-raised organ meats.
Meals excessive in boron (a mineral that helps the physique maintain calcium) are useful for these affected by osteoporosis. Boron is present in apples, pears, grapes and different fruit, in addition to in leafy greens, legumes, nuts and honey.
Strontium helps improve bone formation and is present in wild-caught fish, entire grains, kale, parsley, lettuce, Brazil nuts, and molasses.
Manganese is one other bone-beneficial hint mineral present in pineapples, brown rice, chick peas (garbanzo beans), spinach and oats.
Silica might be present in bean sprouts, cucumbers, leafy inexperienced greens, nettles and oats. Meals excessive in copper embody grass-fed beef liver, sesame seeds, cashews, crimini mushrooms, and chick peas (garbanzo beans).
Omega-3 Fatty Acids
New research provides evidence that omega-3 fatty acids can considerably lower bone turnover charges. In ladies, these useful omega-3 fat work with estrogen to stimulate bone mineral deposits and gradual the speed of bone breakdown.
Most Individuals get an excessive amount of Omega-6 of their food plan from yellow seed oils like soybean, canola and sunflower oils, and never sufficient Omega-3. This imbalance results in all kinds of well being issues, together with osteoporosis.
You’ll be able to defend your bones by decreasing or eliminating the use of yellow seed oils (attempt butter, coconut and olive oils as an alternative!), and consuming plenty of anti-inflammatory, Omega-3-rich meals like flaxseed, hempseed, and walnuts, in addition to grass-fed beef, and chilly water fish like wild salmon, tuna and cod. Cod liver oil can be an excellent food-based, concentrated supply of Omega-3s.
A Wholesome Life-style Prevents Osteoporosis
Like all continual illnesses that plague Individuals nowadays, stopping and even curing osteoporosis requires giving up fashionable comfort meals like packaged meals, yellow seed oils, junk meals, and extra sugar and refined carbs, and changing them with a whole-food food plan wealthy in high-quality meat, dairy and fish, wholesome fat and omega-3 fatty acids, and plentiful quantities of leafy greens and different fruit and veggies.
Consuming this manner does imply extra residence cooking, and a slower tempo at dinner-time, however on condition that hip fractures as a consequence of osteoporosis are one of many main causes of dying for individuals over age 50, I feel you (and your bones) are price it.
