RX for Wellness - V - Osteoporosis and Bone Health

I was always told as a child that drinking my milk would make my bones strong and healthy. Unfortunately, just drinking milk and eating lots of dairy products will not necessarily build your calcium reserves to the point that your bones will always be strong.

Milk and other dairy products have always been high on my list of foods to include in my diet. Not just for health reasons, but because I really like them. As far as I'm concerned, there is nothing better than a tall glass of icy cold skim milk at any time.

Besides providing calcium and vitamin D, dairy products also provide you with other necessary nutrients and vitamins such as phosphorus, potassium, proteins and magnesium. Another dairy product, yogurt also aids in digestion.

There are many other foods naturally high in calcium that can supplement your diet to help keep your bones strong. Consuming them doesn't mean that you will never suffer from osteoporosis, but they will go a long way toward helping prevent it.

Even though women's bodies are built to store large quantities of calcium, we especially lose much of it and actual bone density during our child bearing years. Apparently the growing demands of the babies will take as much from the moms' bodies as they can get and breast feeding will also leach yet more calcium on a daily basis.

If we don't supplement it by way of eating properly, then our bodies will start showing the effects in early maturity by bones becoming very brittle. Some of us have to supplement our daily calcium intake with other bone reinforcing medications.

As with most disease prevention plans, diet and exercise go a long ways toward maintaining good health.

Here are the main recommendations to keep your bones healthy:

• Get your daily recommended amounts of calcium and vitamin D, from fresh food, if at all possible, if not, from supplements.
• Engage in regular weight-bearing exercise. Even as little as 15-20 minutes a day will help.
• Avoid smoking and excessive alcohol. Cigarettes and alcohol inhibit calcium absorption.
• Talk to your healthcare provider about bone health. He/she can embark you on a healthy plan suited just for you.
• Have a bone density test and take medication when appropriate. I get a test every two years and even with my diet, I need to take a once a week dose of bone building medication.

Foods and herbs that promote bone health:

Avocado - although high in fat, avocados are a good source of vitamin D. People who are on strict vegetarian diets should increase their avocado consumption since this fruit helps metabolize your other calcium intake. This fruit is also rich in vitamin E, which is also good for your heart.

Bananas - high in Potassium, they also help build and strengthen your bones.

Black Pepper - it is said to contain at least 4 osteoporosis fighting compounds.

Broccoli - as with cabbage and other cruciferous greens, it contains Boron which helps in raising estrogen levels

Cabbage - it's the highest among all the leafy greens in boron content, which helps raise the estrogen levels as they deplete when we age.

Cauliflower - another cruciferous with the advantage of being able to help raise your body's estrogen levels.

Cod Liver Oil - not my favorite way to build bone density, but it is a natural source of Vitamins A and D. I prefer increasing my sardine and salmon consumption, bones and all. The calcium is in the bones of the sardines and canned salmon.

Dairy Products - always drink skim or fat free milk. Avoid 1%, 2% and whole milk.

Dandelions - contain quite a bit of Boron also and believe it or not high levels of calcium. Said to stand just behind cabbage in Boron content, dandelions also have a fair amount of silicon which also seems to help strengthen your bones.

Eggs - contain sulfur. See below in Garlic and Onions.

Garlic and Onions - two of my favorite ways to season foods are also helpful in keeping your bones and joints and connective tissue healthy due to high amounts of sulfur.

Mushrooms - contain high levels of Vitamin D, which in turn helps absorb calcium.  Check my recipe for Cream of Mushrooms Soup

Parsley - helps elevate estrogen levels as it is rich in Boron, though not as much as cabbage and dandelions. When you see parsley on the side of your restaurant dinner plate used as a garnish, eat it. It will help keep your bones healthy and also serve as a breath freshener!

Pineapple - high in Vitamin D, also helps absorb Calcium.

Sweet Potatoes - contain Vitamin A which is essential in bone growth. However, too much Vitamin A can increase bone loss, so the Vitamin A roots and veggies should be eaten in moderation for bone health.

Basil, Broad Beans, Celery Seeds, Chinese Cabbage (Bok Choy), Lamb's Quarters, Licorice, Marjoram, Pigweed, Purselane, Red Clover Shoots, Savory, Thyme and Watercress - some of these might not be easily found in your areas except as supplements, but if you can find them fresh, they are also some of the best sources for adding calcium to your diet.

WARNING: Salt is a major culprit in decreasing bone density as it depletes calcium from the body. Sugar and caffeine are two others, along with high levels of red meats and carbonated drinks.

Please remember to always check with your own physician before embarking in any radical diet changes. Your doctor can recommend the ideal amount of calcium your body should take on a daily basis.

The following is quite simple and loaded with calcium building ingredients.

Green Hummus Dip

2 cups garbanzo beans (*)
2 - 4 Tablespoons raw, unsalted Tahini (sesame seed paste)
1/3 - 1/2 cup lemon or lime juice, or more if you like it lighter in consistency.
10-12 cloves of garlic - or more if you wish
2 bundles fresh parsley

Wash parsley and shake excess water off. Place all ingredients in a food processor or blender and process smooth. You might wait to add the garlic cloves until after the machine starts and then drop them one by one through the feed tube. Otherwise they might sit in the bottom of the processor.

Adjust the ingredients to your taste.

Serve with raw veggies for dipping.

(**) If using canned garbanzos, check label for salt and rinse well before using.

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(c) Sonia R. Martinez - article for the May issue of the Hamakua Times of Honoka'a, Hawaii

Check my other food and other Gather articles here and with my food and garden blog, Sonia Tastes Hawaii here