Our bone health journey continues as we look at food as healthcare. Dr. Lani Simpson says at the beginning of chapter 10 in her book, Dr. Lani's No-Nonsense Bone Health Guide, “You are what you eat.” Exactly! That is precisely what I believe, have been truly living for more than a decade and actually learned in elementary school. She recommends maintaining a good body weight, in the normal range. She verifies that our bones need protein but the right kind. The foods we prepare here at home are all natural or organic, full of vitamins and minerals and delicious. Since my hubby and I gave up (most!) fast food and eat for our health, we don't miss unnatural foods. We don't always eat right, but really try to stay on track the majority of the time. Let's look at what specific foods encourage healthy bones and body.
PROPERLY PROCESSED PROTEIN-SEEDS
Legumes or Pulses are a large family of plants which include beans, peas, peanuts and lentils and are very healthy for our system including our bones. Tree nuts and other seeds are also very nutritious foods. We eat a great variety of these on a regular basis, usually buying them dried and soaking them first. All nuts, seeds, grains and legumes must be soaked, sprouted or fermented before eating. I wasn't taught this until I worked with my herbal instructors a few years ago. I haven’t seen any doctor who recommends this. It is imperative and I noticed right away that I could eat them this way without any abdominal discomfort. Our ancestors and most of our grandparents knew this. Since the advent of convenient foods, most have forgotten or never knew that they must be processed properly to be healthy. All seeds must be processed by us, at home, or purchased already sprouted or fermented, because they have a coating on the outside called phytic acid which is an anti-nutrient. The plant uses this as a defense mechanism to repel pests and predators. If an animal does eat it, it passes quickly through the digestive system before it is fully broken down so the seed can then be expelled and dispersed to grow on in a different location. Phytic acid has been shown to affect and attach to vitamins and minerals when going through our body. The phytic acid molecule blocks phosphorus availability from the seed and readily binds with other minerals, such as calcium, magnesium, iron and zinc, making them unavailable as well. Phytic acid not only binds to important minerals, but also inhibits enzymes that we need to digest our food, including pepsin, needed for the breakdown of proteins in the stomach, and amylase, needed for the breakdown of starch into sugar. Trypsin, vital for protein digestion in the small intestine, is also inhibited by phytates.(79) Improper handling of grains, nuts, seeds and legumes can affect our whole body, including our bones, influencing the absorption of calcium and vitamin D, as well as other crucial vitamins and minerals. It is also important to remember to eat fats with our grains (or fruits and vegetables) to absorb the fat soluble vitamins, which then help us absorb calcium, phosphorus, iron, B vitamins and others, for example adding butter or cream to our oatmeal or eating fruit and nuts together. A book I recommend to everyone is Nourishing Traditions by Sally Fallon and Mary Enig PhD, which is full of information about how to properly treat our foods for optimum health.(131) The Weston Price Foundation is another good resource. Their website says that they provide “accurate information on nutrition and health, always aiming to provide the scientific validation of traditional foodways. People seeking health today often condemn certain food groups — such as grains, dairy foods, meat, salt, fat, sauces, sweets and nightshade vegetables — but the Wise Traditions Diet is inclusive, not exclusive.”(132)
PROPERLY PROCESSED PROTEIN-MEAT & DAIRY
Dr. Simpson, mentioned earlier, recommends the majority of proteins from plant sources with lean meats and fish.(1) I also eat small amounts of lean red meat, wild or organic. Red meat contains a number of B vitamins, including B1, B2, B3, B6, B9 and B12. Additionally red meat can be termed a rich source of vitamin B12 and also makes an important contribution to B12 intake.(80) She says to deemphasize dairy,(1) but is speaking of "regular" milk. The informational sources from S. Fallon in her book and The Weston A. Price Foundation discuss the health benefits of raw dairy and explain how other cultures around the world use raw milk products with very healthy results.(131,132) Many people are not able to tolerate drinking or eating pasteurized or homogenized milk because these processes kill the necessary enzymes needed to digest milk proteins making it unhealthy for our body. Many believe they have an allergy, when it is the processing that is affecting them. I was born with what they thought were severe “allergies” to almost all foods. I was malnourished on “regular” baby foods and milks, my urine and feces were so toxic they burned my skin off. I cried almost constantly from stomach distress. My mother kept trying different foods until she found raw goat milk and I thrived. Most other foods were toxic to my system and I believe now it was chemical intolerance instead of allergies as I can tolerate all clean, organic foods now. As I grew older, I tried regular milk and ice cream, which caused me severe gastric upset and diarrhea. I gave it up until a few years ago when I found raw dairy again. I have found that I am able to eat all the organic raw dairy I want and have adjusted my lifestyle to add this in. I make ice-cream, whipped cream, cheese and yogurt and have had a good response. I culture most of the dairy I consume. I do not recommend unlimited amounts and use “temperance” when I eat this type of food but I have absolutely no gastrointestinal issues eating this. Studies are inconclusive about eating and avoiding dairy and I suspect that it has to do with processing again, as highly processed, non-organic milk is void of enzymes. Although not every farmer does this, many cows are fed foods that are not natural to them and given high amounts of pharmaceuticals and the homogenization process has been found to be harmful to our system.(131) I believe a good practice is to know your farmers and ask questions.
ALKALINE FOODS
Also be aware of acidic and alkaline foods. A balanced diet, taking into account alkaline foods and acid-forming foods is healthiest. Some healthy foods are acidic, like beans. These can be balanced out when cooking by adding garlic, onions or tomatoes.(1) Both Dr. Simpson and Dr. Brownstein, in his book, Drugs That Don’t Work And Natural Therapies That Do!, recommend maintaining a neutral pH. All functions of our body perform best when pH is around 7.2. Our bodies don’t like an acidic environment and can encourage cancers and chronic illness. This is the reason to watch how much protein we eat, but know that these doctors do recommend protein, as it is important to bones and other bodily processes. Do not overdo it(4,1), like most things, temperance is key. Dr. Brownstein recommends organic vegetables and says unrefined salt is an important part of our diet as they are both alkalinizing food substances.(4)
FRUITS & VEGGIES
A Swedish study done in 2014 with men and women, showed that a low habitual intake of fruits and vegetables is associated with a significantly and progressively higher risk of hip fracture but an intake higher than the recommended 5 servings/day did not seem to add benefits to lowering risk of fractures.(47,48) It seems that staying around 5 servings per day was the right amount to keep risk low. Garlic and onions contain sulfur which has been found to be important for healthy bones.(46) Lettuce, broccoli, Brussels sprouts, cabbage, kale and spinach contain Vitamin K which helps bones use protein to construct collagen. Eating foods high in anthocyanins and proanthocyanidins, like blueberries, raspberries, cherries, Hawthorne berries and colorful vegetables can help keep our skeletal system healthy by stabilizing collagen. The red, purple and blue pigment part of the fruit or vegetable are called flavonoids and these have antioxidant qualities, improving overall health.(46)
CULTURED & FERMENTED FOODS
Cultured foods like yogurt, piima and cheese and fermented foods such as kimchi, kombucha, sauerkraut, and kefir, may also positively affect bone because they contain probiotics with health benefits, and these “good” microbes colonize your intestinal tract and other surfaces, strengthening the immune system and assisting with digestion. Studies have shown that animals raised in a germ-free environment with no intestinal microorganisms lose bone more rapidly than those with normal and healthy microbes. It is thought that consuming probiotics in cultured and fermented foods or supplements supports a healthy population of gut microbes adding all sorts of health benefits, including increased absorption of nutrients. Some preliminary research in lab animals shows that probiotic supplements and fermented milk products increase bone mineral density.(47) There are several mechanisms that appear to link probiotics with bone health. These bacteria assist with synthesizing vitamins and are involved in metabolism of calcium. Bacteria produce phytaze enzyme which inhibits phytic acid and problems with digestion of seeds. These bacteria are also involved in increasing the accessibility of minerals and enhancing absorption. Healthy gut bacteria assist with milk digestion and a decrease in related bone loss. Also a reduction in oxidative stress decreases action of the osteoclasts which reduces intestinal inflammation, increasing bone density. Recent and previous studies on probiotic effects and bone have all confirmed that they can increase BMD and BMC (bone mineral density and content), helping to reduce osteoporosis and increasing bone health in many different ways.(124)
DIVERSITY
Eating a diverse amount of foods is important. There are 50,000 edible food plants(135) and some say 80,000. About 150 species are cultivated for food or animal feed and of these, 30 provide 95% of our proteins and calories. The top four are corn, rice, wheat and potatoes. Three animal species, chicken, cattle and swine dominate our animal foods with marine species also, collected from the sea or more recently through aquaculture.(136) We avoid farmed fish as they are often fed unnatural food and are given antibiotics and other drugs to keep them "healthy." In many countries wild plants and animals make up a large part of their diet.(135) Most of the food crops today come from small number of crops. Sadly, the number one crop selling over twice as much as the next crop, corn, is the low nutritive value plant, sugar cane.(136) Eating a wide variety of foods including nutritious wild foods can be part of a healthy lifestyle.
HONEY FOR STRONG BONES
As we’ve seen, bone cell balance is very complex. Being a natural food, honey can be one of the best additions to our diet as it has many other benefits outside of helping to form and maintain healthy bone structure. It contains many helpful bioactive ingredients, especially polyphenols, a wide category of phytochemicals that are health promoting. Studies show honey has beneficial effects in animal models as it leads to anabolic and antiresorptive effects in bone improving the density.(140) A couple of interesting studies showed honey improved calcium metabolism, while another showed the beneficial effects of exercise and honey together significantly reduced bone resorption. It also has anti-inflammatory and antioxidant properties protecting not only our bones, but our whole body. Here we are focusing on bones, but overall health relates to this and many studies have been published showing honey to be vasodilative (opens blood vessels), antibacterial, antiviral, antioxidant, immune-modulating, hypotensive, lowers cholesterol and is antitumor.(141) It seems that a regular diet of honey, not just here and there, gives the most benefit. As a beekeeper, this makes me smile! I eat a lot of it.
HERBS FOR BONE HEALTH
I have not listed every herb I read about, only commenting on the ones I am familiar with. The information below is taken from multiple sites with references. This information is for educational purposes and not intended to diagnose, treat or cure any medical problems. There are many good resources to show you how to use these herbs effectively. If you are pregnant or breastfeeding, it is recommended that you talk to your doctor or an herbal practitioner before using any herbs. If you would like to explore herbal remedies further, you can contact me with any questions.
DANDELION (Taraxacum officinale)
Stem, Leaf, Flower & Root are all edible and full of healthy benefits. Dandelion greens are loaded with vitamins and minerals that support healthy bones. They contain an excellent ratio of omega 3 to omega 6 fatty acids (best ratio is 1:4), along with Vitamin A, C, E, K, several B vitamins including thiamine(B1), riboflavin(B2), niacin(B3), pyridoxine(B6), folate(B9), choline, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese,(99) and are a rich source of boron and silicon.(46) Several sources say that it has Vitamin D also!(7, 120, 121, 122)
The root traditionally is used to improve digestion and liver health which assists with the assimilation of nutrients, including vitamins and minerals. It also contains a fiber substance called inulin which is called a prebiotic, meaning it feeds our gut bacteria thus contributing to bone health.
RED CLOVER (Trifolium pratense)
Blossoms and greens are used. Thought of as the richest herbal source of isoflavones, red clover has been used for menopausal symptoms.(118) A placebo-controlled study of menopausal women found that red clover extract containing isoflavones had a positive effect on bone health as evidenced by BMD and CT testing.(43) It contains important nutrients like vitamins A, B complex, C, biotin, choline, copper, isoflavones, selenium, zinc, magnesium, manganese, and glycosides. Be aware that it may affect those who have an estrogen risk (see isoflavone section) and those who are on blood thinners.
NETTLE (Urtica dioca)
Called nature’s multivitamin pill by many herbalists,(118) Nettle is high in vitamins and minerals, especially magnesium.(50) A study showed new bone formation and the number of capillaries increased with the use of stinging nettle.(51) Analysis of fresh Nettle shows the presence of formic acid, mucilage, mineral salts, ammonia, carbonic acid and water. Some say the formic acid, with the phosphates and a trace of iron, contribute to making it such a valuable food medicinally.(52) It has a higher level of protein so has higher concentrations of essential amino acids. A current study shows high levels of calcium, iron and USDA data shows that it contains calcium, potassium, phosphorus, magnesium and traces of iron, sodium and zinc. Based on their data, they conclude that nettle is one of the richest sources of minerals among plant foods.(53) Another resource states that along with the above, it has a large dose of phytonutrients including chlorophyll and carotenoids which are precursors to Vitamin A. More than 100 chemical components have been identified, including manganese, copper, boron, strontium, Vitamins A, C, K, and B (including thiamine(B1), riboflavin(B2), niacin(B3),pyridoxine(B6), folate(B9)(137), lutein and zeaxanthin-carotenoids, quercetin and rutin-flavonids.(54,97) Dr. Null states in his book that nettle also contains Vitamin D!(7) Per Juliette de Bairacli Levy, in her book, Common Herbs For Natural Health, she says to eat the boiled leaves freely like greens such as spinach. She states that these tone up the whole system and no other greens excel the nettle for vitamin and mineral content. It is one of the world’s most chlorophyll rich plants.(112)
SAGE (Salvia officinalis)
Sage contains phytoestrogens which, as we know, protect against bone loss.(49) It contains Vitamin C, potassium, zinc, manganese, magnesium, copper, B Vitamins-thiamin(B1), riboflavin(B2), pyridoxine(B6), folate(B9), Vitamin K, Vitamin A,(55) Vitamin E, Vitamin C, sodium, calcium, copper, iron. Also be aware of those with estrogen risk when using this one.(56)
HORSETAIL(Equisetum arvense)
Horsetail has long been thought to help the body to process calcium. It is a natural source of silica, which improves the integrity of bone tissue, aids repair, and controls calcium absorption.(118) Due to its high mineral content, Horsetail is best taken with a week break at least every month to avoid kidney strain and don't take is you have compromised kidney ability.(57) The list of vitamins, minerals and nutrients in horsetail is a long one: Vitamin C, thiamine(B1), riboflavin(B2), niacin(B3), pantothenic acid(B5), pyridoxine(B6), folate(B9), Vitamin E, Vitamin K, potassium, sodium, calcium, magnesium, iron, zinc, copper, silica, phenolic compounds (antioxidant qualities), chlorophyll, kynurenic acid (product of amino acid)(103),aconitic acid,calcium, campesterol, chrome, cobalt, equisetonin, equisetrin, fatty aids, ferulic acid, gallic acid, galuteolin, isoquercitrin, manganese, malic acid, tannins, silica, silicon, selenium and phosphorus.(102) It has diuretic properties and can cause thiamine deficiency with long-term use. Be aware that Marsh horsetail (Equisetum palustre) is poisonous and can affect kidneys or cause heart palpitations with too much so if wild harvesting, know your plants. People with heart or kidney disorders, diabetes, or gout should not use horsetail.
QATSTRAW & OATS (Avena sativa)
Oat straw is the same plant as oats but is harvested when the plant seed is green and in the “milky” stage. The mature oat seed is used as a food and has many vitamins and minerals. It is not thought of as medicinal in the same way as oatstraw but is very nutritious. Oatstraw is a nutrient dense and calming drinkable herb that contains high amounts of vitamins including Vitamins A and C, many B Vitamins including thiamine(B1), riboflavin(B2), niacin(B3), pyridoxine(B6) and folate(B9), Vitamin E, Vitamin K, calcium, chromium, iron, sodium, silicon, magnesium, phosphorus, selenium, cobalt, manganese, potassium, tin, and zinc. Also supplies protein and some amino acids such as arginine, histidine, leucine, lysine, phenylalanine, and tryptophan. It has been said to heal osteoporosis and mend bones.(97) Raw oats contain silica which is essential to forming the bone matrix which supports the minerals.(46) Mature oats, the kind for cereal, are very nutritious also but make sure you soak in an acidic water (add yogurt, vinegar or lemon juice 2 TBS per 1 cup dried oats in water) overnight or about 8 hrs, to neutralize phytic acids. Oats have smaller amounts of some of the above nutrients including thiamine(B1), riboflavin(B2), niacin(B3), pyridoxine(B6), folate(B9), pantothenic acid(B5), calcium, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese. Per Juliette de Bairacli Levy, oats are a nutritive food and a remedy for rickets, bone-building, and important for strong teeth and nails.(112)
BURDOCK ROOT(Arctium lappa)
Burdock is known as gobo in Japan and is used as a root vegetable there. It is very high in vitamins and minerals and is thought to cleanse the blood and assist with blood sugar balance as well as many other benefits. Nutrients include: inulin, thiamine(B1), riboflavin(B2), niacin(B3), pantothenic acid(B5), pyridoxine(B6), folate(B9), Vitamins A, E, C, K, potassium, calcium, iron, magnesium, manganese, phosphorus, selenium, zinc.(106) Can be safely used in healthy individuals. Those on potassium-sparing drugs be aware that it may aggravate toxicity. Some may have an allergic reaction to this plant and those with clotting disorders may have increase risk as burdock may slow blood clotting.
CALENDULA (Calendula officinalis)
According to an article through the National Institutes of Health, Calendula has estrogenic, anti-inflammatory, antioxidant and neuroprotective effects.(58) Rich in vitamins and minerals and similar to dandelion in nutritional value, they are especially high in Vitamin C and A. Because of its culinary uses, it is also known as pot Marigold but this is not the same as true Marigold (Tagetes sp.) which must not be taken internally.
ALFALFA (Medicago sativa)
I was not going to add alfalfa to our list because I have not tried it but after doing this research, I will be adding into my diet. Alfalfa is rich in vitamins and minerals and phytoestrogens.(118) It is considered a kidney cleanser and alkalinizer of our whole system.(112) It is known to the Arabians as Al-Fac-Facah, Father Of All Foods,(49,113) and used by the Spanish to improve strength in their horses. Also is used for athletes to improve performance.(112,113) Sources say it helps build strong bones and is an excellent source of iron.(97) Vitamins and minerals include Vitamins A, C, K and calcium, iron, magnesium, phosphorus, potassium,(113) and Vitamin E. It is thought to decrease inflammation. Be aware that alfalfa has phytoestrogens for those who have estrogen risk and vitamin K can affect blood clotting(114) Never eat alfalfa seeds as they contain a toxic substance.(49)
KELP (Brown Algae) AND OTHER SEAWEEDS
Kelp and seaweeds have many nutrients. Some say kelp is one of the most nutritious. There are many types of seaweed and only a few dozen are consumed. Kelp is a brown algae. There are also green algae and red algae which have many edible species and are also healthy foods. Sea kelp is a very natural source of vitamins A, B1, B2, C, D,(117) and E, as well as minerals including zinc, iodine, magnesium, iron, potassium, copper and calcium. It contains the highest natural concentration of calcium of any food and ten times more calcium than milk.(60) It also contains niacin(B3), pyridoxine(B6) and cobalamin(B12), copper, manganese, zinc, iron.(61) Be aware of seaweed's ability to absorb dangerous heavy metals and get yours from a trusted source that has been tested. If you have an overactive thyroid, avoid this one. There are some who are sensitive to the iodine in seaweed and exhibit hyperthyroid symptoms with use, including nervousness, heart palpitations, irritability, sleeplessness and goiter. We get iodine from other sources like iodized salt, dairy and baked goods so you may be getting from sources you are not aware of. Those with seafood allergy seem to be most sensitive. No one is actually allergic to iodine because we require iodine for life.(134) Is not recommended for children under 5 years old. I like to combine all three colors of seaweed (see above) ground up in my herb grinder or bought that way and sprinkle them on eggs, casseroles and in soup. If eaten raw, the natural iodine is consumed, if cooked, the nutrients inside the plant are more available. We eat often both ways.
FINAL THOUGHTS
As you can see there is a vast amount of information available on bone health. Finding a good understanding was a bit daunting at times, but I felt like I needed to keep going to find out what I needed to know about keeping my bones healthy. I plan to change my exercise routine and work on getting more sleep. We already eat a good healthy diet, get lots of sunshine and fresh air. I plan to add in more foods that are good to our bones. If we can keep our thoughts open to learning, we can adjust our mindset and our intake, and gain understanding about our body, our lives and our true, natural health. I believe it is important to seek the knowledge and find the right information so we can make understanding possible. Wisdom is from God, so, as is my practice, I pray for guidance. I am interested in what others are doing to stay healthy and welcome comments, so please share if you would like. Blessings and warmest wishes to you and your health. As always, in everything I do, I give Glory To God as He is the one who makes everything possible! Kena
A merry heart does good, like medicine,
But a broken spirit dries the bones. Proverbs 17:22
REFERENCES (find them at the end of PART )
1. Simpson, Lani (2014) No-Nonsense Bone Health Guide (pp. 7-9, 12, 13, 14, 27, 34, 41, 42, 44-53, 62, 63, 75, 112-114, 174, 232, 236, 237, 242, 262, 263) Hunter House: NY
4. Brownstein, David, M.D. (2007) Drugs That Don’t Work And Natural Therapies That Do (pp. 67,64, 75-82, 83. 85, 86, 88,89, 94, 95, 105, 106) Medical Alternatives Press: MI
5. Schneider, Diane, M.D. (2011) The Complete Book Of Bone Health (pp. 15, 19, 22, 36-38, 48, 80-83, 101-111, 161, 162133, 217, 225, 265, 315) Prometheus Books: NY
6. Sanson, Gillian (2003) The Myth Of Osteoporosis (pp. 13, 15, 16, 20-23, 24, 27-29, 30, 31, 34, 35, 37, 49, 62, 63, 74, 75, 94-96, 104, 106, 116-124) MCD Century Publications: MI
7. Null, Gary, PhD (2006) The Complete Encyclopedia of Natural Healing (pp. 386, 387-389,392) Bottom Line Books: CT
46. Balch, Phyllis A. (2002) Prescription for Herbal Healing (pp. 56, 57, 128, 367, 368) Avery:NY
49. Shealy, Norman, MD, PhD (2002) The Illustrated Encyclopedia of Healing Remedies (pp. 41,117, 120, 122, 129, 133, 258-260, 262, 264, 266, 414) Harper Collins Publishers: London
51. https://www.ncbi.nlm.nih.gov/pubmed/27209059 (nettle study)
79. https://www.westonaprice.org/health-topics/vegetarianism-and-plant-foods/living-with-phytic-acid/
112. de Bairacli Levy, Juliette (1997) Common Herbs For Natural Health (pp. 16, 102,113, 142)
Ash Tree Publishing: NY
118. White, Linda B., Foster, Steven (2000) The Herbal Drugstore (pp. 440-443) Rodale Inc./US
120. https://sunwarrior.com/blogs/health-hub/11-health-benefits-of-dandelion-leaves-and-dandelion-root
129. https://ethics.harvard.edu/blog/new-prescription-drugs-major-health-risk-few-offsetting-advantages
131. Fallon, Sally & Enig, Mary, PhD (2001) Nourishing Traditions (the whole book!) New Trends Publishing: MD
132. The Weston A. Price Foundation- westonaprice.org
Comments