Natural Health October 2017

PREVENTION & Remedies
Some people have a lot of savings in
their “bone bank” because of factors
including genetics, diet and how much
bone they built up as teenagers. The
natural depletion of bone doesn’t affect
these lucky ones too drastically. But in
those with a smaller bone fortune, when
the body can’t create new bone as fast
as the old bone is lost, osteoporosis can
set in, causing bones to become weak
and brittle and allowing them to fracture
more easily. The disease is most common
in postmenopausal women over the age
of 65 and in men over the age of 70.
1Know your family history.
As with many medical conditions,
family history is a key indicator of bone
health. Those with a parent or sibling
who has or had osteoporosis are more
likely to develop it. “So, how’s your bone
density, Grandma?” might seem like
an awkward question at Thanksgiving
dinner, but ask anyway before she
passes the gravy.
2Boost calcium consumption.
When most people think bones, they
think calcium. This mineral is essential
for the proper development of teeth
and bones. (Not to mention it’s a huge
helper in proper muscle function, nerve
signaling, hormone secretion, and
blood pressure.)
The body also produces vitamin D when
exposed to the sun – 10 to 15 minutes
of exposure three times per week will
do. Though these and many other studies
on bone loss looked at elderly people
specifically, bone health is all about
prevention, so younger folks should catch
a few rays to stock up on D.
Although all this talk of menopause
and older age makes the threat of
osteoporosis seem like a long way off,
know that once it sets in, it’s extremely
hard to reverse. Since there’s no way
of being 100% positive you’ll develop
osteoporosis, the best way to counteract
it is to take steps earlier in life to beef up
bone mass (and prevent its loss) as much
as possible.
Unfortunately, some are more likely
than others to develop osteoporosis
and weak bones in general (namely
white and Asian postmenopausal
women). Also unfortunately, it’s awfully
difficult to change your race, gender or
menopausal status. But never fear – there
are some things that can be changed to
bump up bone mass. Here are 10 tips
to make deposits in your bone bank for
a healthier future.
But calcium isn’t the end-all, be-all bone
loss cure. The key might be to help the
body absorb calcium by pairing calciumrich
foods with those high in vitamin
D. Some studies on postmenopausal
women have shown that simply adding
calcium alone to the diet doesn’t have
a huge affect on bone density (though
follow-up studies have suggested
the opposite).
Foods that are good sources of calcium
include yogurt, cheese, milk, spinach
and collard greens. Not a dairy fan?
Check out our list of non-dairy sources of
calcium on next article.
3
. Don’t forget the vitamin D.
Where there’s calcium, there must
be vitamin D: the two work together to
help the body absorb bone-boosting
calcium. Boost vitamin D consumption
by munching on shrimp, fortified foods
like cereal and orange juice, sardines,
eggs (in the yolks) and tuna, or opt for a
vitamin D supplement. Get your vitamin
D (specifically vitamin D3) levels checked
at your next doctor’s appointment, and to
discuss the use of supplements with
your doctor.
4Boost bone density with
vitamin K.
Vitamin K is mostly known for helping
out with blood clotting, but it also helps
the body make proteins for healthy
bones. However, the exact way vitamin
K contributes to bone health is unclear.
Two studies on young girls showed
that vitamin K had different effects: one
showed that vitamin K slowed bone
turnover, but it didn’t have any effect on
bone mineral density, while the other
found the reverse.
Another study specifically compared the
effects of vitamins K and D on calcium
absorption in rats, and it turns out the
two vitamins work well as a team:
vitamin D stimulated calcium absorption
in the intestines, while vitamin K reduced
the amount of calcium excreted by
the body.
Regardless of how vitamin K might help,
fill up on it with foods like kale, broccoli,
Swiss chard and spinach.
40 Natural Health * October 2017 VOL 84