Bone health....is milk really the answer?

Most of us think of bones as those things we see at Halloween. In truth, bone is a living matrix that is constantly changing.   Bone health is more than taking calcium or drinking milk.  Good bone health requires several things to be in balance.
First, body pH that is slighly alkaline.  Green leafy vegetables and fruit are good examples of alkaline foods while sugars, meats and processed foods are acidic.  In studies, increasing green leafy vegetables actually increased bone density while drinking milk did very little.  So decreasing meat, sugar and milk while increasing fruits and vegetables will strength bones over time.

Second, a balance intake of calcium, vitamin D and magnesium is essential.   The standard American diet that is high in sugar and neglects vegetables actually causes the body to shed magnesium into the urine.  Most Americans in the northern states do not get enough sunshine most months of the year to maintain their minimum standards of vitamin D without supplementation.  Even taking extra calcium, your bone health can be very poor due to a lack of intake of magnesium or this shedding phenomenon combined with a lack of vitamin D.

Physical exercise, especially band exercises or weight bearing exercises like walking and water exercise are essential to balancing the way the body recycles bone.  Getting consistent physical activity that contracts muscle through a full range of motion helps the body maintain bone density even in the elderly.

Finally, chiropractic adjustments that encourage proper joint alignment and good joint range of motion are an integral part of the "feeding" of the bones.   Osteoarthritis is exacerbated by poor joint alignment.   The joint "locking" that occurs with osteoathritis is very painful and may be exacerbated by poor dietary choices, poor alignment as well as the tendency not to move a stiff joint.

No bones about it....just as your waistline reflects how you move and eat, your bone cells also are a direct reflection of your nutritional choices and physical activity.

Glucosamine Increases Ibuprofen’s Pain Relief

Glucosamine Increases Ibuprofen’s Pain Relief

   The supplement glucosamine seems to boost the pain relief from ibuprofen, suggesting a way to help people with arthritis.

   With this combination the patient can use a lower dose of ibuprofen which should cause less stomach irritation.

   In recent years, glucosamine has been extensively studied as an arthritis treatment and it has been shown to greatly relieve the mobility problems of those with osteoarthritis, a painful degenerative disease of the joints.  It also helps slow the deterioration process, repairing bone and cartilage damage and reducing inflammation.  (Source:  The Journal of Pharmacology and Experimental Therapeutics.)

Bone health tips

Concentrating on Calcium

   If you’re over 55 – and especially if you’re a woman – you’re likely to be at risk for osteoporosis since 55% of people in this age group have low bone mass (thinning of the bones).

   Men shouldn’t ignore their calcium intake either because 20% of osteoporosis sufferers are male.

   Over the age of 50, women have an escalated rate of bone loss.  The recommended daily value of calcium jumps to 1,200 mg daily for women and men over 50.  Obviously, you should try to obtain calcium within your diet, but calcium supplementation may be necessary to meet your increased needs and prevent bone loss.

   You can get your daily dose of calcium from milk products like yogurt, from broccoli and from juices and cereals that are fortified with calcium.

  

Don’t Forget Vitamin D

   Vitamin D is essential for proper absorption of calcium but as we get older our ability to synthesize vitamin D from sunlight through our skin diminishes.  For this reason, we usually have to get it through supplements.

   Adults between 50 and 70 should be getting 400 to 800 IU of vitamin D per day.  Once you’re over 70 you may need 600 to 1,000 IU per day.