Building Better Bones

Building Better Bones – Part 3

Building Better Bones – Part 3 of 3

Step 4: Stimulate/Sedate

  • Beware of calcium antagonists. Certain foods interfere with calcium utilization. For better bones avoid consistent use of:
    • Greens rich in oxalic acid, including chard (silver beet), beet greens, spinach, rhubarb.
    • Unfermented soy products, including tofu, soy beverages, soy burgers.
    • Phosphorus-rich foods, including carbonated drinks, white flour products, and many processed foods. (Teenagers who drink sodas instead of milk are four times more likely to break a bone.).
    • Foods that produce acids requiring a calcium buffer when excreted in the urine, including coffee, white sugar, tobacco, alcohol, nutritional yeast, salt.
    • Fluoride in water or toothpaste.
    • Fiber pills, bran taken alone, bulk-producing laxatives.
    • Steroid medications, including corticosteroids such as prednisone and asthma inhalers. (Daily use reduces spinal bone mass by as much as ten percent a year.).
    • Restricted calorie diets. Women who weigh the least have the greatest loss of bone during menopause and “neither calcium supplements, vitamin D supplements, nor estrogen” slow the loss. Among 236 premenopausal women, all of whom consumed similar amounts of calcium, those who lost weight by reducing calories lost twice as much bone mass as women who maintained their weight.
  • Chocolate contains oxalic acid, the levels are so low as to have only a negligible effect on calcium metabolism. An ounce/3000 mg of chocolate binds 15-20 mg of calcium; an ounce of cooked spinach, 100-125 mg calcium. Bittersweet (dark) chocolate is a source of iron. Recent research has found chocolate to be very heart healthy. As with any stimulant, daily use is not advised. Chocolate is a helpful and important ally for women. Guilt about eating it and belief that it is damaging to your health interferes with your ability to respond and hear to your body wisdom. If you want to eat chocolate – do it; and get the best. If you’re doing it every day – eat more weeds.
  • Excess phosphorus accelerates bone loss and demineralization. Phosphorus compounds are second only to salt as food additives. They are found in carbonated beverages, soda pop; white flour products, especially if “enriched” (bagels, cookies, cakes, donuts, pasta, bread); preserved meats (bacon, ham, sausage, lunch meat, and hot dogs); supermarket breakfast cereals; canned fruit; processed potato products such as frozen fries and instant mashed potatoes; processed cheeses; instant soups and puddings.
  • To avoid phosphorus overload and improve calcium absorption:.
    • Drink spring water and herbal infusions; avoid soda pop and carbonated water.
    • Eat only whole grain breads, cookies, crackers, and noodles.
    • Buy only unpreserved meats, cheeses, potatoes.
    • Avoid buying foods with ingredients; they are highly processed.
  • Excess salt leaches calcium. Women eating 3900 mg of sodium a day excrete 30 percent more calcium than those eating 1600 mg. The main sources of dietary sodium are processed and canned foods. Seaweed is an excellent calcium-rich source of salt. Sea salt may be used freely as it contains trace amounts of calcium. Salt is critical for health; do not eliminate it from your diet.
  • Increase hydrochloric acid production (in your stomach) and you’ll make better use of the calcium you consume. Lower stomach acid (with antacids, for example) and you will receive little bone benefit from the calcium you ingest. Some ways to acidify:.
    • Drink lemon juice in water with or after your meal.
    • Take 10-25 drops dandelion root tincture in a little water before you eat.
    • Use calcium-rich herbal vinegars in your salad dressing; put some on cooked beans and greens, too.

Step 5a: Use Supplements

  • I really wish you wouldn’t use calcium supplements. They expose you to dangers and don’t prevent fractures. A study in Australia that followed 10,000 white women over the age of 65 for six and a half years found “Use of calcium supplements was associated with increased risk of hip and vertebral fracture; use of Tums antacid tablets was associated with increased risk of fractures of the proximal humerus.”.
  • Go for calcium-fortified orange juice or crumbly tablets of calcium citrate if you insist on supplements. Chewable calcium gluconate, calcium lactate, and calcium carbonate are acceptable sources. Dolomite, bone meal, and oyster shell are best avoided as they usually contain lead and other undesirable minerals.
  • For better bones, take 500 mg magnesium (not citrate) with your calcium. Better yet, wash your calcium pill down with a glass of herbal infusion; that will provide not only magnesium but lots of other bone-strengthening minerals, too.
  • Calcium supplements are more effective in divided doses. Two doses of 250 mg, taken morning and night, actually provide more usable calcium than a 1000 mg tablet.

Step 5b: Use Drugs

Even if you take hormone therapy (ERT or HRT) you must get adequate calcium to maintain bone mass, according to researchers at Columbia University. That’s 1200-1500 mg a day (a cup of plain yogurt, two cups of nettle infusion, a splash of mineral-rich vinegar, plus three figs is about that). As you increase your intake of calcium-rich foods/herbs, gradually cut back on your hormone dose if you wish.

Step 6: Break & Enter

Bone density tests are frequently used to push women into taking drugs or hormones. Use the remedies in this section and schedule another test (for at least six months later) before agreeing to such therapies if your bone density is low.

Building Better Bones – Part 1 of 3
Building Better Bones – Part 2 of 3
Building Better Bones – Part 3 of 3

About the Author Naturally Speaking

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