Osteoporosis charges within the U.S. have gone up 300% within the final 30 years, very like the charges of diabetes, weight problems, most cancers and different lifestyle- and diet-related ailments. Thousands and thousands of People are in danger for osteoporosis, and much more will in all probability endure bone loss.
If you happen to’re over 30, you ought to be involved about your bone density. Based on World Well being Group (WHO), osteoporosis is second solely to heart problems as a world healthcare downside. And, for those who’re just like the tens of millions of people who find themselves making an attempt to stop osteoporosis, you might be taking a prescription remedy like Boniva, or loading up on calcium.
If that’s the case, there are a lot better methods to guard your bones it is best to find out about.
Causes of Bone Loss
The American epidemic of osteoporosis, like all of our well being epidemics today, is basically lifestyle- and diet-related. A number of the elements that trigger bone loss embody:
- Life-style. Life-style elements that contribute drastically 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 ingesting a lot of sodas, notably colas, causes the physique to steadiness this phosphorus by leaching calcium from the bones.
- Vitamin deficiency. Most People eat a weight loss program that’s poor within the vitamins obligatory for wholesome bones and enamel, similar to magnesium, calcium, Nutritional vitamins D, Okay, 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 necessary than calcium for bone development and bone density. As many as 90 p.c or extra of us are poor in magnesium.
- Omega-3 deficiency. During the last century, the rise in processed starches and seed oils and the lower in leafy inexperienced greens in our weight loss program has led to an overabundance of Omega-6, and a scarcity 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 truly contribute to bone loss, opposite to what many would possibly imagine. 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 fast discount in bone density. Different hormone deficiency states can result in osteoporosis, similar to testosterone deficiency. Glucocorticoid or thyroxine extra states also can result in osteoporosis.
- Drugs. Some medicines can inhibit the physique’s means to soak up calcium and others can enhance bone loss. These embody cortisone, blood thinners, antacids containing aluminum, thyroid medicines, chemotherapy, lithium, and sure antibiotics. Contraception drugs additionally contribute to lack of folic acid, which contributes to bone loss.
- Sickness. Different diseases or ailments, similar to over-active thyroid, diabetes and rheumatoid arthritis can also trigger bone loss. Illnesses that inflame the intestine like Celiac illness, ulcerative colitis, IBS, and so forth. can result in critical nutrient deficiencies that may trigger bone loss. Illnesses like anorexia nervosa or bulimia may cause malnutrition and adjustments 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 forestall 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 Fable About Bisphosphonate Medicine
Bisphosphonate bone medicine (like the type you’ve seen on TV and girls’s magazines) are generally prescribed to menopausal ladies for osteoporosis prevention. However these medicine are constructed from the identical class of chemical compounds that’s used within the cleaners that take away cleaning soap scum out of your tub tub!
Bisphosphonates do little or no to contribute to wholesome bone development and osteoporosis prevention, however they do include a protracted checklist of hostile reactions:
- extreme and typically incapacitating ache
- osteonecrosis (bone loss of life) 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 among these medicine—you will have seen the headlines about Fosamax—may very well be liable for inflicting leg fractures!
Why Calcium Dietary supplements May Be Dangerous
If you happen to’re taking additional calcium, it is best to know that some calcium dietary supplements can truly hurt you. Taking an excessive amount of calcium, or the incorrect type, 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 offered in a bioavailable type, it additionally must be balanced with Magnesium, in addition to Nutritional vitamins D and Okay, to be efficient for bone constructing. (Be taught extra about supplementing calcium beneath.)
Stopping Osteoporosis Naturally
Sustaining and bettering your bone density entails simply three highly effective steps:
1. Eliminating Bone Killers
First, scale 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 elements that contribute enormously to osteoporosis. (See checklist above.) Quitting smoking is likely one of the finest 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 shortly is to train. At a minimal, train for at the very least thirty minutes 3 times per week, doing a weight-bearing exercise similar to strolling, dancing or jogging. (Bicycling, swimming and rowing are nice workout routines, however are not weight-bearing.)
Common weight-bearing train has been confirmed to extend bone mineral density and scale back the danger of falls by strengthening the foremost muscle teams within the legs and again.
You don’t have to affix a health club, 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 occasions per week. Whether or not you select strolling, operating or tango classes, no matter you take pleasure in doing is finest, since you’ll keep it up.
3. Bone Constructing Vitamin
Third, consuming complete meals wealthy in calcium, magnesium, silica, Nutritional vitamins D and Okay, 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 shield you alone; they’re typically within the incorrect types and mixtures to be correctly utilized by the physique, and are sometimes poorly assimilated, particularly in older folks or folks with digestive points (which appears to be most of us today).
Listed here are a few of the finest meals sources for the nutritional vitamins and minerals your bones want to hold you strongly into your previous age.
Calcium
People want massive quantities of calcium on daily basis 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 similar to 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 day by day calcium from meals have stronger bones than ladies who depend on dietary supplements as their major supply of calcium—though complement takers have a greater common calcium consumption!
With a view to get 1,000–1,500mg of calcium on daily basis, meals wealthy in calcium needs to 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.)
Glorious 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 Okay, which additionally contribute to bone constructing and power.
If you’re vegan, you will have to eat leafy greens, beans, and sesame seeds as typically as doable to make sure you get sufficient calcium.
Selecting a Bioavailable Calcium Complement
If you happen to really feel you aren’t getting 1500mg of calcium a day out of your weight loss program alone, supplementation is perhaps obligatory. Eggshells are a highly absorbable, affordable source of food-based calcium you may simply add to your weight loss program. In actual fact, 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, scale back arthritic ache, and even stimulate cartilage development.
You should buy ready-made eggshell calcium on-line, but it surely’s simple to make without spending a dime in your individual kitchen.
Associated: How to Make Eggshell Calcium Powder
Magnesium
Magnesium is important for good bone development and density, and is simply as necessary as calcium for stopping osteoporosis. It’s estimated that 8 out of 10 folks don’t get sufficient magnesium day by day and that over 90% of the U.S. inhabitants is magnesium poor.
The really useful day by day minimums are 320mg for girls and 400mg for males, however optimum day by day quantities are extra like 600 to 800 mg.
Magnesium-rich meals needs to be included in each meal. Glorious sources embody pumpkin seeds, sunflower seeds, darkish inexperienced, leafy greens like spinach and Swiss chard, wild salmon, halibut and black beans, however it’s tough to get sufficient magnesium by way of weight loss program alone, so supplementation is suggested for most individuals.
Magnesium dietary supplements are tough to soak up, and might typically trigger bowel discomfort or diarrhea. The perfect 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, it’s also possible to bathe in Epsom salts, or take magnesium within the citrate, chelate or orotate types, 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 perfect strategy to get Vitamin D is by exposing your naked (no sunscreen) arms to the solar between 10am and 2pm for about 20-Half-hour on daily basis, however it is usually necessary to get Vitamin D in your meals, particularly in the course of 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 type (D2) which is poorly utilized by the physique, and will be poisonous in massive 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, complete milk (particularly uncooked). Vitamin D will not be accessible in plant meals; it is just discovered naturally in enough quantities in meals from animals that get loads of solar.
Vitamin Okay
Deficiency in Vitamin Okay is an typically ignored contributor to osteoporosis. As soon as known 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 Okay, any calcium drugs you are taking received’t doubtless assist your bones, however quite 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 Okay has two major types, K1 and K2, and they are often present in inexperienced, leafy greens similar to 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: If you happen to take blood thinners like Coumadin or Warfarin, these medicine deplete Vitamin Okay out of your physique with the intention to make your blood more durable to clot, and it is best to speak to your physician earlier than you eat meals excessive in Vitamin Okay or take a Vitamin Okay complement. Individuals who take blood thinners could also be at better threat of osteoporosis due to Vitamin Okay deficiency.
Nutritional vitamins B-6, B-12 and Folate
These three B nutritional vitamins, wherein the aged are generally poor, contribute to the constructing of collagen, which helps construct robust bones. The really useful day by day dosage is 400 mcg of folate, 400 mcg of vitamin B-12, and 25-100 mg of vitamin B-6.
Glorious sources of vitamin B-6 embody bell peppers, turnip greens, and spinach.
Glorious sources of folate embody spinach, parsley, broccoli, beets, turnip greens, asparagus, romaine lettuce, lentils and grass-fed calf’s liver.
Glorious meals sources of vitamin B-12 embody grass-fed calf’s liver, sardines, wild salmon, and pasture-raised eggs. B-12 is simply naturally current in animal meals.
Hint Minerals
Hint minerals like boron, strontium, manganese, silica and copper will be discovered by consuming a different and broad-based weight loss program that features largely unprocessed meals, similar to soaked and sprouted nuts and seeds, soaked and sprouted grains and beans, contemporary, natural vegatables and fruits, 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 enhance bone formation and is present in wild-caught fish, complete 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 will 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 People get an excessive amount of Omega-6 of their weight loss program 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 possibly can shield your bones by lowering or eliminating the use of yellow seed oils (attempt butter, coconut and olive oils as an alternative!), and consuming a lot 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 impressive food-based, concentrated supply of Omega-3s.
A Wholesome Life-style Prevents Osteoporosis
Like all continual ailments that plague People today, 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 weight loss program wealthy in high-quality meat, dairy and fish, wholesome fat and omega-3 fatty acids, and considerable quantities of leafy greens and different vegatables and fruits.
Consuming this manner does imply extra house 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 loss of life for folks over age 50, I believe you (and your bones) are price it.