Here are some nutritional recommendations to support bone health
- Limit acid forming food (Acid-Alkaline balance)
- 80% of food from non-animal sources
- Ca:Mg ratio 2:1 (Calcium citrate)
- Calcium: nuts and seeds, greens, cruciferous vegetables, soy beans, tahini, etc
- Magnesium: sea vegetables, spirulina, legumes, nuts and seeds
- Vitamin D - inhibits cytokines, anti-inflammatory
- ex. sardines, fatty fish w/ bone, sheep wool
- Vitamin K - mobilize and dissolve calcium
- osteocalcin (K1: greens, K2: intestinal bacteria)
- Silicon: strengthens connective tissues
- Boron: increase blood estrogen and increase testosterone (ex. apples, beets, peaches, pear, etc)
- Phyto estrogens: organic soy, natty, tempeh, miso, tofu
- Omega3 (DHA: enhances mineral absorption, inhibits cytokines)
- Nettle Tea (Ca, Silica, Vitamin C, Vitamin K)
Factors that contribute to bone density loss
- Low estrogen in women (especially during menopause)
- Low testosterone in men
- Thyroid and parathyroid hormones imbalance (calciton lowers blood calcium, PTH increases blood calcium)
- High acidic diet - pH balance
- Not enough Vitamin D for calcium absorption
- Drug treatment (diuretics, blood thinners, corticosteroids, etc)
- Smoking - promote inflammatory cytokines
- Caffeine - diuretic
- Alcohol, pop - high phosphorus
- Sugar - provides energy but robs minerals
- Family history
- Lack of exercise - weight bearing exercises, walking
- Stress - shuts down digestion
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