Contrary to what your mother might have told you, the secret to healthy bones does not lie solely in that glass of milk! Calcium, although important for bone health, is only ONE of many ingredients necessary for strong bones. And to add a little controversy to the mix, there is debate as the whether calcium in the form of dairy is the most beneficial source due to many people's difficulty digesting it. In my naturopathic practice, I emphasize a broader approach to achieving bone health, outlined below. Enjoy!
To prevent osteoporosis, choose a diet that consists primarily of fruits, vegetables, and grains with non-fat dairy products. Research has shown that vegetarians tend to have a lower incidence of osteoporosis than meat-eaters. A vegetarian diet is high in calcium and potassium, low in phosphorus, and lower in protein than a meat based diet; all of which aid the prevention of osteoporosis. Drawing on this and other knowledge gained through clinical observation and research, I make the following dietary recommendations.
Eat More: Foods High in Calcium
Canned Sardines and Canned Salmon (with the bones)
Non-fat yogurt
Kale
Mustard, collard & turnip greens
Celery
Dates, figs, and raisins
Rutabagas
Broccoli
Soybeans (tempeh, edamame)
Sesame seeds
Carob flour
Black strap molasses
Sea vegetables
Eat more: Foods High in Vitamin K
Broccoli
Alfalfa
Green leafy vegetables
Oats
Blueberries
Rye
Wheat
Cauliflower
Cultured foods
Osteoporotic patients have a decreased mineralization of bone. A deficiency of vitamin K can lead to impaired mineralization of bone due to inadequate osteocalcin synthesis.
Eat more: Foods High in Zinc
Wheat germ
Seafood
Pumpkin seeds
Nutritional yeast
Sunflower seeds
Soybeans
Foods grown in organically enriched soils
Low serum levels of zinc have been reported in osteoporotic patients. Because Americans generally eat below the RDA of zinc, supplementation is recommended.
Eat more: Foods High in Magnesium
Whole wheat
Nuts
Bran
Seeds
Green leafy vegetables
Asparagus
Celery
Cabbage
Bananas
Prunes
Cashews
Legumes
Almonds
As much as 50% of magnesium is found in the bones. Studies indicate that a magnesium deficiency is common in women with osteoporosis and is associated with abnormal calcification of bone.
Eat more: Foods High in Manganese
Celery
Bananas
Beets
Egg yolks
Bran
Legumes
Pineapple
Asparagus
Green leafy vegetables
Whole grains
Manganese deficiency is common in women with osteoporosis. A deficiency may accelerate bone loss as well as result in defective bone formation. Manganese stimulates production of mucopolysaccharides, which are responsible for providing a structure for calcification to occur.
Eat more: Foods High in Potassium
Fruit (bananas)
Raisins
Potatoes
Halibut
Salmon
Almonds
Carrots
Soybeans
Studies show that potassium is important in reducing urinary calcium excretion.
Vitamin D: Natural sources of Vitamin D are difficult to get in sufficient amounts from food, so then sun is our greatest source. However, with concerns regarding skin cancer, you don't want to overdo it. About 10-15 minutes in the sun daily without sunscreen can be enough, as long as your risk for skin cancer is LOW. Otherwise supplementation is best. Have your 25-Hydroxy Vitamin D levels checked by your doctor before supplementing amounts larger than 1000IU/day.
Avoid: Alcohol – Alcohol decreases intestinal calcium absorption and vitamin D levels. It is also associated with hip fractures due to an increased number of falls.
Avoid: Coffee or black tea – Coffee and tea increase urinary and fecal calcium excretion. Heavy caffeine drinkers (> 2 cups of coffee/tea per day) are twice as likely to suffer hip fractures.
Avoid: High fat foods – A high fat diet decreases calcium absorption.
High protein foods/meats – A high-protein diet increases calcium excretion.
Avoid: Salt – Salt increases calcium excretion.
Avoid: Sugar – Sugar increases peaks in urinary calcium excretion.
Avoid: Smoking – The bone mineral content of smokers is 15-30% lower in women, and smokers are twice as likely to have osteoporosis as non-smokers.
And, last but not least...EXERCISE!
Weight bearing exercise such as walking protects against bone loss. To be effective, exercise at least 3 times per week for an hour. Studies show that exercise can actually increase bone mass in postmenopausal women.
Friday, June 19, 2009
Monday, June 15, 2009
Environment and Health: Gentle Detoxification with UNDA Numbered Compounds
Many of you who have visited my office have experienced the process of "biotherapeutic drainage" using the UNDA numbered coumpounds and other homeopathic remedies. The UNDA compounds are unique in that they combine diluted forms of plants and minerals, which give them a detoxifying action.
The plant part of the medicine has an affinity for certain organ systems in the body. The plants also possess unique characteristics in terms of the way they affect an organ or organ system. Some plants may have a stimulating action while others will calm or sedate an organ's function. For example, a plant that calms the nervous system is useful for insomnia, whereas a plant that stimulates the endocrine system can be useful for fatigue.
The minerals in the compound have an effect on the way our cells carry out chemical reactions. Basically, every cell in our body is like a tiny individual engine. Engines process different reactions and then eliminate the waste products leftover from their work. Different minerals enable the cells to carry out their functions. So, the plants guide the remedy to the appropriate organ system, be it digestive, cardiovascular or respiratory; and the minerals help change the way cells are biochemically functioning. Because this is the case, these remedies are actuallyhelping the body detoxify by helping all the individual engines (our cells) work more efficiently, especially with regard to eliminating waste effectively. That is why "drainage" is called drainage. The body is aided in the elimination of waste.
Through what routes is this accomplished? The body has a number of ways it rids itself of toxic accumulations. Primarily the liver, kidneys, intestines, and lungs are used to excrete waste. When these routes are overwhelmed, or not functioning adequately, secondary routes are established because the body will do whatever it can to eliminate waste. These secondary routes are th eskin, mucous membranes of the nasal sinuses and the vaginal tract for women. This is why chronic irritation of the sinuses and chronic vaginitis are so common. They are emergency routes of elimination, established when the liver, intestines and kidneys cannot handle the job.
How are toxins created? Where are they coming from? Most of us are aware by now that the world we are living in is toxic. On a daily basis, each of us is exposed to any number of potentially harmful substances, ranging from rocket fuel in our drinking water and infant formulas (http://www.ewg.org/report/CDC-Scientists-Find-Rocket-Fuel-Chemical-In-Infant-Formula) to Bisphenol A, a plastic used as a canned food liner, which can cause defects in both male and female reproductive systems (http://www.ewg.org/reports/bisphenola). These and the many other harmful substances that we often unknowingly encounter, must be properly handled by the body. In addition, poor nutritional habits, lack of sufficient clean water intake, stress and other emotions can contribute to the toxicity of the body if not properly eliminated. As you can see, all of us have some measures of toxicity and even healthy individuals should do some internal cleansing a few times each year.
The implications of drainage for health and healing are enormous. The body's ability to properly eliminate plays a large part in determining the status of health. In other words, health is restored when the bodyis able to rid itself of toxins that naturally accumulate in the cells. But cleansing is just the first step in attaining higher goals of preventing disease and maintaining health. We must also rebuild immunity (to help reduce susceptibilty to swine flu, for example), improve circulation, prevent aging and protect and nourish the nervous system for a truly holistic approach to health.
The plant part of the medicine has an affinity for certain organ systems in the body. The plants also possess unique characteristics in terms of the way they affect an organ or organ system. Some plants may have a stimulating action while others will calm or sedate an organ's function. For example, a plant that calms the nervous system is useful for insomnia, whereas a plant that stimulates the endocrine system can be useful for fatigue.
The minerals in the compound have an effect on the way our cells carry out chemical reactions. Basically, every cell in our body is like a tiny individual engine. Engines process different reactions and then eliminate the waste products leftover from their work. Different minerals enable the cells to carry out their functions. So, the plants guide the remedy to the appropriate organ system, be it digestive, cardiovascular or respiratory; and the minerals help change the way cells are biochemically functioning. Because this is the case, these remedies are actuallyhelping the body detoxify by helping all the individual engines (our cells) work more efficiently, especially with regard to eliminating waste effectively. That is why "drainage" is called drainage. The body is aided in the elimination of waste.
Through what routes is this accomplished? The body has a number of ways it rids itself of toxic accumulations. Primarily the liver, kidneys, intestines, and lungs are used to excrete waste. When these routes are overwhelmed, or not functioning adequately, secondary routes are established because the body will do whatever it can to eliminate waste. These secondary routes are th eskin, mucous membranes of the nasal sinuses and the vaginal tract for women. This is why chronic irritation of the sinuses and chronic vaginitis are so common. They are emergency routes of elimination, established when the liver, intestines and kidneys cannot handle the job.
How are toxins created? Where are they coming from? Most of us are aware by now that the world we are living in is toxic. On a daily basis, each of us is exposed to any number of potentially harmful substances, ranging from rocket fuel in our drinking water and infant formulas (http://www.ewg.org/report/CDC-Scientists-Find-Rocket-Fuel-Chemical-In-Infant-Formula) to Bisphenol A, a plastic used as a canned food liner, which can cause defects in both male and female reproductive systems (http://www.ewg.org/reports/bisphenola). These and the many other harmful substances that we often unknowingly encounter, must be properly handled by the body. In addition, poor nutritional habits, lack of sufficient clean water intake, stress and other emotions can contribute to the toxicity of the body if not properly eliminated. As you can see, all of us have some measures of toxicity and even healthy individuals should do some internal cleansing a few times each year.
The implications of drainage for health and healing are enormous. The body's ability to properly eliminate plays a large part in determining the status of health. In other words, health is restored when the bodyis able to rid itself of toxins that naturally accumulate in the cells. But cleansing is just the first step in attaining higher goals of preventing disease and maintaining health. We must also rebuild immunity (to help reduce susceptibilty to swine flu, for example), improve circulation, prevent aging and protect and nourish the nervous system for a truly holistic approach to health.
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