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 illnesses. Tens of millions of Individuals are in danger for osteoporosis, and much more will most likely undergo bone loss.
If you happen to’re over 30, you need to be involved about your bone density. In accordance with World Well being Group (WHO), osteoporosis is second solely to heart problems as a world healthcare drawback. And, should you’re just like the thousands and thousands of people who find themselves attempting to stop osteoporosis, it’s possible you’ll 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 as of late, is essentially lifestyle- and diet-related. Among the elements that trigger bone loss embody:
- Way of life. Way of life elements that contribute significantly 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 number of sodas, notably colas, causes the physique to stability this phosphorus by leaching calcium from the bones.
- Vitamin deficiency. Most Individuals eat a weight loss plan that’s poor within the vitamins mandatory for wholesome bones and enamel, reminiscent of 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 progress 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 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 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 trendy 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, reminiscent of testosterone deficiency. Glucocorticoid or thyroxine extra states may also result in osteoporosis.
- Drugs. Some medicines can inhibit the physique’s capability to soak up calcium and others can enhance bone loss. These embody cortisone, blood thinners, antacids containing aluminum, thyroid drugs, chemotherapy, lithium, and sure antibiotics. Contraception tablets additionally contribute to lack of folic acid, which contributes to bone loss.
- Sickness. Different sicknesses or illnesses, reminiscent of over-active thyroid, diabetes and rheumatoid arthritis might also trigger bone loss. Illnesses that inflame the intestine like Celiac illness, ulcerative colitis, IBS, and so on. can result in critical nutrient deficiencies that may trigger bone loss. Illnesses 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 energy 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 will you 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 sort you’ve seen on TV and ladies’s magazines) are generally prescribed to menopausal ladies for osteoporosis prevention. However these medicine are constructed from the identical class of chemical substances 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 progress and osteoporosis prevention, however they do include a protracted listing of adversarial reactions:
- extreme and generally incapacitating ache
- osteonecrosis (bone demise) of the jaw (irreversible)
- dysphagia (issue swallowing)
- hypertension
- atrial fibrillation
- and dozens extra (far too many to listing right here!)
One examine even discovered that one among these medicine—you’ll 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, you must 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 supplied 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. (Study extra about supplementing calcium beneath.)
Stopping Osteoporosis Naturally
Sustaining and bettering your bone density includes 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 listing above.) Quitting smoking is among 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 no less than thirty minutes thrice every week, doing a weight-bearing exercise reminiscent of 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 scale back the danger of falls by strengthening the most important 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 every week. Whether or not you select strolling, working or tango classes, no matter you take pleasure in doing is finest, since you’ll keep it up.
3. Bone Constructing Diet
Third, consuming entire 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 won’t shield you alone; they’re usually within the incorrect types 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 as of late).
Listed below are a few of the finest meals sources for the nutritional vitamins and minerals your bones want to hold you strongly into your outdated 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 drawback taking what it wants from storage in our enamel and bones, which might result in tooth decay, and later in life, osteoporosis.
Studies suggest that getting calcium from meals reminiscent of 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 most important supply of calcium—although complement takers have a increased common calcium consumption!
In an effort to get 1,000–1,500mg of calcium each day, meals wealthy in calcium ought 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 energy.
If you’re vegan, you’ll need to eat leafy greens, beans, and sesame seeds as usually as attainable 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 plan alone, supplementation is perhaps mandatory. Eggshells are a highly absorbable, affordable source of food-based calcium you’ll be able to simply add to your weight loss plan. In truth, a latest examine discovered that calcium absorption was up to 64% greater from eggshell powder in comparison with the calcium present in most business 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 progress.
You should purchase ready-made eggshell calcium on-line, nevertheless it’s simple to make totally free in your personal kitchen.
Associated: How to Make Eggshell Calcium Powder
Magnesium
Magnesium is important for good bone progress and density, and is simply as necessary as calcium for stopping osteoporosis. It’s estimated that 8 out of 10 individuals don’t get sufficient magnesium day by day and that over 90% of the U.S. inhabitants is magnesium poor.
The advisable day by day minimums are 320mg for ladies and 400mg for males, however optimum day by day quantities are extra like 600 to 800 mg.
Magnesium-rich meals ought 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 plan alone, so supplementation is suggested for most individuals.
Magnesium dietary supplements are tough to soak up, and might usually 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, you may also 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 easiest 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 each day, however additionally it is 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 may 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 isn’t accessible in plant meals; it’s only discovered naturally in ample quantities in meals from animals that get loads of solar.
Vitamin Okay
Deficiency in Vitamin Okay is an usually neglected 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 stability within the physique, resulting in good bone and dental well being.
With out sufficient vitamin Okay, any calcium tablets you’re taking received’t possible assist your bones, however relatively 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 most important types, K1 and K2, and they are often present in inexperienced, leafy greens reminiscent of 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 usually.
NOTE: If you happen to take blood thinners like Coumadin or Warfarin, these medicine deplete Vitamin Okay out of your physique as a way to make your blood more durable to clot, and you must discuss 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 advisable 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 barely naturally current in animal meals.
Hint Minerals
Hint minerals like boron, strontium, manganese, silica and copper may be discovered by consuming a different and broad-based weight loss plan that features principally unprocessed meals, reminiscent of soaked and sprouted nuts and seeds, soaked and sprouted grains and beans, contemporary, 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 helpful 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, 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 may 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 helpful omega-3 fat work with estrogen to stimulate bone mineral deposits and sluggish the speed of bone breakdown.
Most Individuals get an excessive amount of Omega-6 of their weight loss plan from yellow seed oils like soybean, canola and sunflower oils, and never sufficient Omega-3. This imbalance results in all types 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 a substitute!), and consuming a number 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 also be an excellent food-based, concentrated supply of Omega-3s.
A Wholesome Way of life Prevents Osteoporosis
Like all persistent illnesses that plague Individuals as of late, stopping and even curing osteoporosis requires giving up trendy 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 plan wealthy in high-quality meat, dairy and fish, wholesome fat and omega-3 fatty acids, and considerable 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 demise for individuals over age 50, I believe you (and your bones) are price it.
