Did You Know That Your Bones Are Always Changing?
The Importance of building, from our early years, better and healthier bones .
Every day of your life, some bone cells die, and some new bone cells are created. From birth until your early 30s, you can quickly make lots of bone cells. So long as your diet supplies the necessary nutrients, you not only replace bone cells that die, you have extras left over to lengthen and strengthen your bones.
Past the age of 35, new bone cells are more difficult to make. Sometimes there is a shortfall: more bone cells die than you can replace. By the age of forty, many American women have begun to lose bone mass; by the age of fifty, many are told they must take hormones or drugs to prevent further loss and avoid osteoporosis, or fractures.
Vitamins for you
Calcium is, without a doubt, the most important mineral in your body. In fact, calcium makes up more than half of the total mineral content of your body. Calcium is crucial to the regular beating of your heart, your metabolism, the functioning of your muscles, the flow of impulses along your nerves, the regulation of your cellular membranes, the strength of your bones, the health of your teeth and gums, and your vital blood-clotting mechanisms. Calcium is so critical to your life that you have a gland (the parathyroid) that does little else than monitor blood levels of calcium and secrete hormones to ensure optimum levels of calcium at all times.
To ensure a positive calcium balance and create healthy, flexible bones for your menopausal journey, take care to:
Eat three or more calcium-rich foods daily.
Avoid calcium antagonists.
Use synergistic foods to magnify the effectiveness of calcium.
What do we need to make strong, flexible bones?
Here Are Some Good Ideas
Like all tissues, bones need protein. They need minerals (not just calcium, but also potassium, manganese, magnesium, silica, iron, zinc, selenium, boron, phosphorus, sulfur, chromium, and dozens of others. And to use those minerals, high-quality fats, including oil-soluble vitamin D.
Calcium buffers acids created by protein digestion.
Herbs such as seaweed, stinging nettle, oat straw, red clover, dandelion, and comfrey leaf are rich in protein and provide plenty of calcium too.
Exercise For Better Bones
Women who exercise regularly and eat calcium-rich foods enter their menopausal years with better bone mass than women who sit a lot and consume calcium-leaching foods (including soy “milk,” tofu, coffee, soda pop, alcohol, white flour products, processed meats, nutritional yeast, and bran). But no matter how good your lifestyle choices, bone mass usually decreases during the menopausal years.
For unknown reasons, menopausal bones slow down production of new cells and seem to ignore the presence of calcium. This “bone-pause” is short-lived, occurring off and on for five to seven years. I noticed it in separate episodes of falling hair, breaking fingernails, and the same “growing pains” I experienced during puberty.
Purpose Of Bone Scans
The idea behind bone scans is a good one: find women who are at risk of broken bones, alert them to the danger, and help them engage in preventative strategies.
It is never too late to build better bones, and it is never too soon. Your best insurance for a fracture-free, strong-boned cronehood is to develop better bones before menopause. The more exercise and calcium-rich green allies you get in your younger years, the less you’ll have to worry about as you age.
I frequently come across the idea that cooking robs food of nutrition. Nothing could be further from the truth. Cooking maximizes the minerals available to your bones. Kale cooked for an hour delivers far more calcium than lightly steamed kale. Minerals are rock-like, and to extract them, we need heat, time, and generous quantities of plant material.
Green sources of calcium are the best. Nourishing herbs and garden weeds are far more abundant in minerals than ordinary greens, which, also, are already excellent sources of nutrients.
But calcium from green sources alone is not enough. We need calcium from white sources as well. Add a quart of yogurt a week to your diet if you want healthy bones. Because the milk has been changed by Lactobacillus organisms, its calcium, other minerals, proteins, and sugars (no lactose) are more easily digested. This carries over, enhancing calcium and mineral absorption from other foods, too. (I have known several vegans who increased their very low bone density by as much as 6 percent in one year by eating yogurt.) Organic raw milk cheeses are another excellent white source.
Beware of calcium antagonists. Certain foods interfere with calcium utilization. For better bones avoid the consistent use of:
Greens rich in oxalic acid, including chard (silverbeet), 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.)
Fiber pills, bran is 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 most significant loss of bone during menopause and “neither calcium supplements, vitamin D supplements, nor estrogen” slow the decline. 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
Although 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 an important and helpful ally for women. Guilt about eating it and believe that it is damaging to your health interferes with your ability to hear and respond to your body wisdom. If you want to eat chocolate – do it, but if you’re doing it every day – eat more weeds.
To avoid phosphorus overload and improve calcium absorption:
Drink spring water and herbal infusions; prevent pop soda and carbonated water.
Eat only whole grain bread, noodles, cookies, and crackers.
Buy only unpreserved meats, cheeses, potatoes.
Avoid Buying Foods With Highly Processed Ingredients Such As:
Excess salt leaches calcium. Women eating 3900 mg of sodium a day excrete 30 percent more calcium than those consuming 1600 mg. 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:
Natural Health Source
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 vinegar in your salad dressing; put some on cooked greens and beans
If you insist on supplements, go for calcium-fortified orange juice or crumbly tablets of calcium citrate. Chewable calcium gluconate, calcium lactate, and calcium carbonate are acceptable sources.
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 when taken in two doses of 250 mg, taken morning and night, actually provide more usable calcium than a 1000 mg tablet.
Even if you take hormone therapy, 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.
Post Built with the assistance from Spin Rewriter https://www.spinrewriter.com/?ref=22739 and Susun Weed PO Box 64
Woodstock, NY 12498