Nature’s bone builders
By Sandi Rogers
August 1st to 7th was National Healthy Bones week, which is an initiative between Dairy Australia and Osteoporosis Australia to raise awareness of the disease – and the importance of eating three servings a day of calcium-rich foods such as dairy products to build and maintain a strong skeletal system.
There is no question that dairy foods are an excellent source of calcium. But what if you do not eat dairy: perhaps because you are vegan, or you do not tolerate dairy foods, or you simply do not like them? Does this mean you're doomed to a lifetime of taking calcium supplements, something else that's not always well tolerated?
The answer is a resounding no – which may come as a surprise, conditioned as we are to the idea that the only way to ensure a strong skeleton is through a high intake of calcium from dairy foods and/or supplements.
While calcium is important for healthy bones (and numerous functions in the body), the fact is it is just one of a range of nutrients involved in bone remodelling: at least 12 minerals alone are believed to play a role in this process.
Nature’s Prescription
My prescription for building and maintaining healthy bones has always been to eat a wide variety of plant foods: fresh fruits and vegetables, nuts and seeds, pulses and grains. This bounty from nature is not only an incredibly rich source of calcium, it also contains a range of other nutrients that work together synergistically – calcium is never found in isolation in plant foods. As an example, foods rich in calcium are also rich in magnesium, a mineral that works with calcium to maximise that mineral's absorption.
A study reported in the May 2007 edition of the American Journal of Clinical Nutrition
Although participants who received at least 70 per cent of their daily calcium from food rather than supplements ingested the least calcium – an average 830mgs per day, they had better hip and spine bone density than participants who consumed 1030mgs primarily from supplements.
The reason for this is that calcium found naturally in food tends to be better absorbed than calcium from supplements, which is derived from inorganic sources. Many of my clients find they suffer either constipation or diarrhoea when they take supplemental calcium, and this is because the body is not assimilating it.
The calcium accumulates, which creates mineral imbalances. When calcium and silica are out of balance, kidney stones and foot spurs may develop. Other mineral imbalances or deficiencies can give rise to serious chronic conditions such as cardiovascular disease, gallstones, osteoarthritis, and type 2 diabetes.
Potent Medicines
So bypass the pharmacy and head straight for your neighbourhood greengrocer, because here you will find the most potent medicines of all. Stock up on leafy greens, which should be eaten every day as they are a particularly high-value source of calcium: 100 kilojoules of leafy greens contains more than three times the calcium of 100 kilojoules of whole milk.
There is an added bonus: greens contain vitamin K1, yet another vital nutrient for bone health. But do not stop there: choose a range of coloured produce with the aim of eating several different coloured fruits and vegetables each day. And use onions extravagantly, for they contain gamma-glutamyl peptides, which are known to increase bone density.
If you own a juicer, buy celery, carrots and apples to make a daily cocktail that will provide you with the full range of vitamins and minerals you need. Otherwise, enjoy one ay your local juice at lunchtime.
High-quality protein, too, is important as amino acids form part of the bone matrix. Oily fish is an excellent choice, as it provides omega 3 essential fatty acids, yet another important bone nutrient. Other good protein sources are free-range eggs, free-range chickens, and pasture-fed meat in moderation. Vegans should focus on lentils, nuts and tofu.
For those who do eat dairy, small amounts of low-fat dairy foods will further boost calcium levels. The dairy industry is doing a fantastic job with the wonderful ranges of low-fat products now available, for it means we can enjoy yoghurt and cheese without the risk of cardiovascular disease.
Cheese, especially soft curd cheese, contains vitamin K2, a nutrient associated with bone density that is present in fermented foods, notably natto, a Japanese soy product that is not to everyone's taste.
As for milk, it appears there are risks attached to its consumption, such as an increased risk of prostate cancer. A Canadian study, published in The Prostatein March 2010 (http://www3.interscience.wiley.com/journal/123316073/abstract?CRETRY=1&SRETRY=0) found men who drank four 200ml glasses of milk a day have double the risk of prostate cancer. Milk was the only dairy product significantly associated with prostate cancer risk. Some evidence links milk to breast cancer, although research is contradictory.
Sunshine Vitamin
Vitamin D is critical for healthy bones as it promotes calcium absorption. Again, supplements are not necessary – at least in Australia with its abundant sunshine. Spend 15 minutes outside enjoying the morning sun, without sunscreen, and your body will manufacture all the vitamin D you need for bone health and disease prevention.
Body Resistance
Another key factor is weight-bearing exercise. Ideally, use your time in the sun to go for a walk, or perform some resistance exercises using your body weight or free weights.
The areas most vulnerable to fracture are the wrists, hips and spine, so you may consider consulting a qualified fitness instructor to develop a regimen for strengthening these areas.
One last thing: ditch the processed junk foods, for they can create biochemical imbalances that weaken the skeleton.
Eat more calcium may be able to prevent osteoporosis.
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