Fwd: Strengthen Your Bones Naturally

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In this update:

 

 

Healthy Lifestyle, Healthy Bones

 

 

Supplements for Strong Bones

 

 

The Hormone Connection

 

 

Miracle Corner

 

 

 

 

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September 28, 2005

Dear Kelly,

 

For years, conventional doctors have drilled into women’s minds that the only way to achieve strong, healthy bones is to supplement with calcium or eat calcium-rich foods, primarily dairy products. In reality, your bones are complex structures that consist of much more than just calcium. In fact, about one-third of your bones' weight is made up of a protein matrix that contains a variety of minerals and nutrients, including sodium, magnesium, copper, potassium, zinc, and manganese, as well as calcium. But often, even with this knowledge, many doctors act as if your bones are just “calcium sticks,” and disregard the crucial role these other substances—and good lifestyle habits—play in keeping your bones strong and healthy.

As a woman, you probably know how important it is to maintain strong bones. But you may not know what to do or how to begin. Fortunately, there are a few simple steps you can take to help ensure healthy bones now, and for the future.

Healthy Lifestyle, Healthy Bones

First and foremost, good health and strong bones begin with exercise. Weight-bearing exercise helps build bone mass and strength. I recommend weight-bearing workouts such as walking, biking, tennis, or jumping rope. I also suggest you try weight training. Start off with light weights—3 or 5 pounds—and increase the weight as you get stronger. If you haven’t been exercising regularly, it’s important to start off slowly—about 10 minutes at a moderate pace. Gradually increase your workout time to 15–20 minutes. Work towards a goal of exercising for at least 30 minutes a day, most days of the week. The bottom line is that making room in your life for exercise will benefit your bones, as well as your entire body, and improve your mood, energy, and overall outlook on life.

In addition, diet plays a huge role in bone health. Stay away from foods that are naturally acidic or that cause an acidic reaction in your body—including white flour, sugar, highly processed foods, red meat, dairy products, citrus fruits, vinegar, and coffee. When you ingest these types of foods, your body’s natural buffering system draws alkaline minerals (such as calcium and magnesium) from your bones to help bring your blood and tissues back into a slightly alkaline, balanced state. Needless to say, this causes certain minerals in your bones to become depleted. To maintain the balance of minerals in your bones, choose a diet high in alkaline foods, including flaxseed, whole grains, cantaloupe, melon, free-range chicken, green vegetables, sweet potato, corn, beans, raw seeds, and legumes. For a more in-depth list of common foods and their pH,

Also, watch your protein intake. Your body can only handle 40–60 grams of protein per day. Anything higher than this may weaken bone because digesting and eliminating protein's by-products can make your body more acidic. Choose your protein wisely. I recommend avoiding red meat and instead eating vegetarian sources such as beans and peas, as well as omega-3 fatty acid fish like salmon and tuna up to twice a week. Pick those brands that have been tested and shown to contain minimal mercury and other toxins.

 

 

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Supplements for Strong Bones

First and foremost, along with eating a diet high in alkaline foods, I encourage you to use an alkalinizing product, which can help boost the effectiveness of your body’s buffering system. I recommend using a blend of sodium bicarbonate (200 mg) and potassium bicarbonate (400 IU). Bicarbonate is your body’s most prevalent blood buffer.

Also, as I stated earlier, calcium alone may not be enough to keep your bones healthy. First, start by taking a strong multinutrient every day, which will provide a good foundation of vitamins and minerals to help you maintain healthy bones. You also need to supplement with a variety of specific bone-building minerals, all of which work best if taken together. Make sure you’re taking the following bone-friendly nutrients every day in the specified amounts. The combination of your multinutrient and bone supplement should total the amount in parentheses:

 

Calcium (1,000–1,500 mg)

Magnesium (500–750 mg) Note: For best results, make sure your calcium:magnesium ratio is 2:1

Manganese (3–7 mg)

Zinc (15 mg)

Copper (2 mg)

Silica (40–50 mg)

Vitamin D (800 IU)

Vitamin B6 (120–130 mg)

Vitamin B12 (250 mcg)

Folic acid (1200 mcg)

Vitamin C (500–1,000 mg)

 

You can find these vitamins and minerals, as well as other important Daily Balance Bone Revitalizer. One ingredient I’m particularly excited about is Rehmannia glutinosa extract, an herb used in Eastern Asia that I am very familiar with and have recommended to my patients for years. Rehmannia is believed to support the optimal balance between kidney and bone health. Studies also suggest that Rehmannia may stimulate osteoblasts (cells that build bone), while helping to reduce osteoclasts (cells that break down bone as part of the bone modeling process).

The Hormone Connection

Your hormones play a huge role in keeping your bones young and strong. Estrogen can help preserve bone mass by blocking osteoclasts, while progesterone actually stimulates osteoblasts. Unfortunately, both estrogen and progesterone levels decline as you enter menopause. If you’re in menopause, consider having your hormone levels tested. If tests show that your hormones need to be balanced, work with your doctor to come up with the best hormone balancing program for you—preferably using natural alternatives such as black cohosh and progesterone spray or cream. To learn more about balancing your body’s pH and keeping your bones strong, visit my Web site at drlark.com.

Here's to your health!

 

Susan M. Lark, MD

 

 

Radiation from the sun is necessary for all life on earth. Its miraculous life-giving rays bathe and nurture us in their warmth and energy. Therefore, it is not surprising that getting small amounts of sunlight is actually good for your bones, as well as your overall health. Your body needs natural sunlight to stimulate vitamin D production and calcium uptake, which can help boost your bone mass. Simply exposing your hands, face, and arms for 15–20 minutes to morning or late-afternoon sun three days a week provides sufficient vitamin D. Plus, exposure to natural outdoor light regulates your natural biorhythms of waking and sleeping, and may enhance the function of your adrenal glands, helping your body deal with stress. However, be sure to avoid going outside between the hours of 10:00 a.m. and 2:00 p.m., when the sun’s rays are strongest. -------- SIGN UP FOR YOUR OWN FREE COPY -------- Did you receive this Health Update from a friend? You can get your own free, biweekly copy at:

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7811 Montrose Road

 

Potomac, MD 20854-3394