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..... Osteoporosis, or the “brittle bone disease”, is a progressive condition that results in thin, fragile, porous bones and typically will present no early warning signs. It will often go undetected until a bone fracture indicates a disposition toward the disease. For this reason, it has also been given the moniker of “the silent thief”.
.....We tend to think of the skeletal structure as a hard and rigid support system but each and every one of our bones is an actual living organism continually undergoing regeneration and renewal. Old bone is removed and new bone is laid down in a remodelling process that is interdependent with our nutritional habits and 		... health care specialist to see if you might benefit from a supplemental form of Vitamin D.
..... Just as important what we put into our bodies is what we don’t put in our bodies. Many common substances rob us of health and longevity and are best avoided or eliminated completely. Cigarette smoking, drug use, high salt intake, excess animal proteins, high phosphate diets, excessive caffeine and alcohol consumption are known to contribute to bone loss and many other conditions.
..... Digestive disorders can lead to nutritional deficiencies that may contribute to developing Osteoporosis. Many other degenerative conditions can be also be
lifestyle choices. We are only as strong as our weakest link.
.....Postmenopausal women make up the majority of those who suffer from osteoporosis but men and more recently children are also known to be at risk. Poor diet and a sedentary lifestyle will contribute to bone loss in much of the population but the rapid bone loss associated with menopause can be
attributed to nutritional deficiencies that stem from poor dietary choices. Choosing whole foods, insures that we benefit from a wide variety of nutrients in proper ratios that work synergistically with each other. For example, dark green vegetables are great sources of calcium and they are also rich in vitamin K which aids the bone to hold onto calcium stores. Other nutrients like protein, magnesium,
attributed to a decline in estrogen production. Estrogen is essential for calcium absorption. Osteopenia and osteoporosis awareness and prevention should be addressed long before symptoms present themselves.
.....Most of our potential bone mass is achieved before puberty. This is directed largely by our gene pool but must be supported through optimal nutrition and regular weight bearing exercise. Dairy is known to be a good source of bone building calcium, but not the only source. Sardines, salmon, nuts, seeds, broccoli, kale, dried beans and seaweeds are among the many other good sources of calcium foods. Be mindful that the high oxalate content in foods like spinach, rhubarb and beet greens interferes with absorption of calcium as will phytates that are found in dried beans and peas. Soak dried beans and discard the water before cooking to reduce phytate levels.
..... Vitamin D moves calcium from the intestines to the bloodstream and bone. Fish oils and Vitamin D fortified foods are dietary sources for this fat soluble vitamin however, moderate exposure to sunshine is the best way to get our daily ration. A 15 minute daily sunbath, without sunscreen can naturally boost vitamin D reserves. Take advantage of the sun when you can and check with your		 ... potassium and zinc also contribute to building and maintaining strong bones and are present in a well balanced diet built on whole foods. If your diet is questionable, you may wish to add a multi vitamin and mineral supplement to your daily list of things to do.
..... Healthy bones need regular weight bearing exercise. It encourages and stimulates bone density to reach its maximum potential. You don’t have to sign up to run a marathon or anything, just find a weight bearing activity that gets you moving and keep it fun. Walking, hiking, skiing, dancing, swimming, jump rope, moderate weight training and many of the gentle martial arts like tai chi and chi gong are excellent activities that enhance our overall health in many wonderful ways. Take the dog for a daily walk. Their bones need it too!
..... Remember these two words I use often - balance and moderation. Two practices that can keep you strong and vital for many years to come. The body really does strive for and thrive on balance. The daily choices we make directly influence our health and vitality. Bone mass can be increased through a combination of nutrition, lifestyle changes and working with your doctor but prevention is by far always the best cure.
..... Good Health to You!