Some of us have the impression that healthy bones stay healthy forever. In fact our bone cells are continuously building bones and demolishing old ones. This healthy process continues provided nutrients are in a perfect balance.
The basic elements of bones are protein and collagen. Collagen is the substance that keeps bones pasted together and attracts calcium, phosphorous, and magnesium, the bone building materials. The body also needs vitamin D and trace elements to assimilate calcium to make bone building possible. Vitamin C has an important role in making collagen, while minerals like zinc are cofactors to the production of bone cells. This synergy of nutrients continues as long as their supply is uninterrupted by nutritional and hormonal imbalances (excess protein and sodium, nutrient or estrogen deficiency), disease, stress, stimulants (alcohol, coffee, tea, recreational drugs), and prescription drugs (steroids and others).
Osteoporosis is a serious health issue that leads to the loss of up to 25 percent of skeletal bone. It is mainly known to happen to postmenopausal women whose risk of bone fracture increases due to decreased sex hormones. Men, too, are at risk but later in age. Many in the medical profession firmly believe that with the cessation of menstruation and the sudden decrease of estrogen, which prevents calcium and bone loss, women are more likely to lose bone structure. With this belief, they prescribe hormone replacement therapy (HRT). In reality, estrogen does not make new bone; it only stops bone loss, whereas progesterone is the hormone that encourages bone building, making bones denser and stronger. To achieve hormonal balance, we need a healthy comprehensive diet.
Menopause is not the only cause of osteoporosis; it can also be triggered by unhealthy lifestyle habits such as a nutrient deficient diet, obesity, anorexia, hormone imbalance due emotional, mental, and physical stress, exhaustive exercising, and steroids. Nutrition high in calcium does not necessarily make denser bones unless cofactor vitamins and minerals are available in the body. Without such nutrients, calcium is more likely to get deposited in soft tissues (joints) rather than bones, resulting in joint inflammation, stiffness, and pain. The Western diet is rich in calcium from dairy products, yet osteoporosis, bone fracture, and arthritis are quite common health problems. Meanwhile, the Far Eastern diet relies on plants and seaweeds, which appear to reduce the risk of such conditions.
A high-protein diet can also cause calcium loss. Such a diet raises the level of acidity in the blood, requiring alkalizing substances such as sodium (salt) and calcium to neutralize it. When salt is exhausted, the body draws on calcium from bones. Calcium deficiency can be caused by a protein-rich diet, leading to bone loss. In such a case, no matter how high calcium is in a protein-rich diet, it is still unlikely to stop rapid bone loss, resulting in osteoporosis and sometimes arthritis or osteoarthritis. The last two are painful diseases due to calcium deposits in soft tissues, causing joint stiffness and excruciating pain.
A balanced nutrition should be rich in vegetal plants to supply the body with the necessary vitamins and minerals to increase the absorption of calcium.
• Reasonable exposure of the skin to sunrays makes vitamin D available in the body. The skin synthesizes sunlight into the vitamin. Herrings, mackerel, salmon, oysters, cottage cheese, and eggs offer small amounts of vitamin D. Joint pains and stiffness, backache, tooth cavities, muscle spasm, and bone and hair loss are symptoms of vitamin D deficiency. Low estrogen levels can induce such deficiency, too. While vitamins A, C, and E protect the vitamin, insufficient sunlight and fried food rob it. Therapeutic doses for adults range from 400 to 1000 IU (10-25 mg).
• Adequate intake of fruit (orange, kiwi, strawberries, lemon) and vegetables (cabbage, peppers, tomatoes) provide vitamin C. The vitamin encourages collagen production and bone building and makes skin firmer and joints stronger. It boosts immunity by enhancing vitamins B and upgrading the functions of vitamin E and vice-versa. Vitamin C uptake is improved by bioflavonoids in fruit and vegetables. Smoking, alcohol, stress, pollution, and fried foods abort its beneficial effects.
• Leafy greens and yellow, orange, and red vegetables supply good amounts of calcium and carotenoids; carotenoids are the precursors of vitamin A. Chlorophyll-rich plants like micro-algae and cereal (wheat, barley) grasses are abundant in vitamins, calcium, and other minerals.
• Whole grains, legumes, dark leafy greens, other vegetables, cereal grasses, and seaweeds supply calcium as well as magnesium, boron, and silicon, which accelerate calcium uptake. Milling and refining strip foods from their natural nutrients. Whole grains also contain potassium, iron, copper, zinc, selenium, iodine, chromium, manganese, and other trace minerals for healthy bones. A salad made of mixed greens, alfalfa, carrot, cabbage, cucumber, carrots, tomatoes, radish, and others can provide the necessary vitamins and minerals to make bones strong and healthy. Enrich your salad with a sprinkle of nuts or seeds.
• Nuts (peanut, almond, walnut), seeds (sunflower, black sesame and pumpkin seeds) and their oils are abundant with vitamins and minerals as well as healthy essential fatty acids such as omega-3-and-6 (they come in supplements, too). These healthy oils maintain hormonal equilibrium, benefiting bone structure, brain cells, mental health, and glandular (thyroids) and other body functions. Because nuts and seeds are high in fat, they should be consumed in moderation.
• If you are unable to take enough of these vitamins and minerals from food look for a multi-vitamin-and-mineral supplement to provide the necessary nutrients.
• Regular and moderate exercise decreases loss of calcium, builds denser bones, makes your joints supple and strong, reduces pain and stiffness, increases your metabolism, improves your hormonal production, and keeps you energized.
• Reducing stress is an important factor in keeping hormonal and health balance. This can be achieved through therapeutic exercise like yoga and meditation.
• Maintaining normal weight prevents the disruption of various body systems and obesity-related diseases (cardiovascular disorder, diabetes), and increases energy.
• Stimulants (alcohol, coffee, tea, chocolate, cola drinks, sugar) can interfere with the absorption calcium. Excess refined sugar, honey, and syrups are calcium inhibitors and stimulate yeast growths in the digestive tract. Whereas, minerals in greens discourage the proliferation of such microorganisms by balancing the harmful effects of sugars and accelerating calcium assimilation in the body.
By embracing good lifestyle habits, you are empowering your body with strong immunity and effective defense mechanism that maintain body harmony to live longer younger years. All healthy lifestyle habits work synergistically to ensure smooth and optimal functioning of all your body systems.
Note: Some of my readers complain that I use too many technical terms. I try to avoid that, but sometimes I find it important to include them for the reader to understand the mechanics of the body or the problem. Technical terms can become helpful in case of research or investigation of a problem.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)
