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Top Nutrients to Slash Your Risk of Bone Fracture

AHA Publisher — Wed, 25 Aug 2021 07:00:11 +0000

Stephanie Woods via NaturalHealth365 – Bone loss is widely considered to be just another part of the aging process. In fact, many conventionally-trained physicians believe that it is perfectly “understandable” for a person to experience a higher risk of osteoporosis later in life. In addition, Western medicine is quite accepting of the fractures that result from these conditions. In fact, researchers estimate that 50% of U.S. women and 20% of men will have an osteoporotic fracture after 49 years of age. But, make no mistake about it, bone fractures due to osteoporosis can be avoided. FACT: Bone Loss is NOT a Natural Part of the Aging Process; Vital Nutrients Can Help You Maintain Strong Bones The truth is osteoporosis is not a normal part of aging. Having said that, bone loss can occur due to age, but that is typically due to vitamin and nutrient deficiencies. Just keep in mind, by getting all of the vital nutrients you need each day, you can have healthy, strong bones as you age, even well into your “golden years.” For the basic facts, let’s start here: Many of the “bone-building nutrients” needed can be obtained by eating a well-rounded, organic diet loaded with organic dark (mineral rich) leaky vegetables and some fruit. The key here is to get your food from the best sources possible. And, yes, local farmers markets can be a great place to start. Of course, depending on your own health status – in many cases – nutritional supplements may be needed to correct any deficiencies that exist. THESE Critical Nutrients Can Help You Build Strong Bones and Prevent Bone Fractures, Studies Suggest Vitamin D3 and calcium As children, it is drilled into us, “drink your milk so you can have strong bones!” But, for the most part, we have to thank the milk industry for that marketing hype. The truth is: there are no “magic bullets” when it comes to keeping bones healthy and strong. It really comes down to a combination of nutrients like vitamin D3 – mainly generated from adequate sun exposure – and calcium from dark leafy greens like dandelion greens. In addition, there are several vitamins and minerals that the body needs in order to form strong bones. If you are concerned about your bone health, talk to an integrative physician or health coach (with experience in nutrition) about nutrients like boron, magnesium and zinc … that improve the absorption of vitamin D3. In terms of healthy food choices for vitamin D and calcium, raw milk, organic broccoli, kale, collard greens, sesame seeds, pasture-raised eggs, wild mushrooms and grass-fed beef liver can help. Don’t forget your vitamin K A study published in 2019 found that a deficiency in vitamin K and other nutrient deficiencies can lead to increased fracture rates. This is because vitamin K plays a significant role in strengthening bones (known as mineralization) and bone formation. There are two types of vitamin K, called K1 and K2. While deficiencies in both vitamins do seem to negatively affect bone loss, vitamin K2 is believed to be more integral to bone protection and strengthening. Good sources of vitamin K include, organic spinach, Brussels sprouts, wild-caught fish, cabbage, turnip greens, grass-fed liver. Are you getting enough vitamin B12 Many people are deficient in this essential vitamin and don’t even know it! A Tufts University study found a link between low vitamin B12 and osteoporosis in both women and men. B12 is a water-soluble vitamin that is absorbed in the lining of the stomach. As people age, especially as they reach their 80s, they can experience changes in the stomach lining that inhibits their body’s ability to absorb the nutrient efficiently or effectively. Simply put, there is plenty of evidence to suggest that B12 is important to bone health and that a deficiency can increase the risk of fractures and osteoporosis. Some of the best sources for B12 are: wild-caught trout, salmon, spirulina and, of course (if necessary), a high quality, B12 supplement. The value of vitamin C Vitamin C is tissue building and strengthens immunity, but it is also a key component of collagen formation in the body which is the foundation of bone mineralization. Several studies have found a link between greater bone density and higher levels of vitamin C in the body. Again, as a water-soluble vitamin, it gets absorbed in the intestines. Unfortunately, too many people are vitamin C deficient – which only increases the risk of health issues. For a good food source of vitamin C, try eating more organic bell pepper, blueberries, strawberries, cauliflower, broccoli, lemons, oranges and kale. Plus, as a general rule, a good quality vitamin C supplement can’t hurt, as well. Just check with your integrative physician before making any changes to your diet. Magnesium deserves our attention Magnesium benefits the body in many ways, from regulating blood pressure and blood sugar levels to making protein and increasing bone mineral density. It works very closely with calcium to improve bone health and strengthen bones. When taking magnesium, look for chelated forms of magnesium that are easier for the body to absorb. The body does not absorb magnesium oxide as easily as it does chelated forms of the mineral. It is also a good idea to divide magnesium, taking them two or three times during the day. Food sources include, organic nuts, brown rice, seeds, whole grains, legumes and dark leafy green vegetables. Boron – in small amounts – can be powerful Boron is another important nutrient when it comes to bone formation and growth. It is believed to increase bone building and decrease bone loss by aiding the body in more efficient calcium utilization. In fact, studies have shown that a deficiency in boron leads to decreased bone strength. Science is still exploring the link between bone strength and boron, but it is believed that increasing your boron intake can help improve your bone health. Food sources include, organic apples, nuts, avocados, broccoli, legumes, tomatoes, bananas and prune juice. Bottom line: Focusing on better bone health now can help prevent falls and fractures later. It doesn’t matter if you are 18 or 80; making adjustments to your diet and taking the right bone-building supplements will positively affect your body. And, remember, it’s never too late to build stronger bones. Sources for this article include: LifeExtension.com AmericanBoneHealth.org AmericanBoneHealth.org JamaNetwork.com ResearchGate.net TuftsJournal.Tufts.edu NIH.gov Academic.OUP.com NIH.gov To read the original article click here.

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Will You Get Back Up After Falling? Here’s How to Strengthen Your Bones

AHA Publisher — Sat, 19 Oct 2019 07:00:38 +0000

Lorie Johnson via CBN News – Have you ever wondered why kids, who fall all the time, get right back up as if nothing happened while adults who fall go straight to the hospital? The answer lies inside the bones. Have you ever wondered why kids, who fall all the time, get right back up as if nothing happened while adults who fall go straight to the hospital? The answer lies inside the bones. We are born with super dense bones, like metal. If you drop metal does it break? Not a chance. But if we’re not careful, as we age we lose bone density and our bones become brittle like glass. We all know what happens when we drop a glass. It shatters. That’s exactly what happens to brittle bones when we fall. Although we can’t see what’s inside our bones, there is a way to learn what’s going on. Your doctor can order a common test called a DEXA scan, which stands for dual-energy X-ray absorptiometry. It measures bone density in the hip, spine, wrist, heel, or finger. It’s never too early to get a DEXA scan. Young Woman with the Bones of an Old Lady These days, 48-year-old Mira Calton enjoys near-perfect health, which is a far cry from when severe pain kept her from even getting off the couch. “I was literally bedridden and I went to see the doctor and at that point, he diagnosed me with advanced osteoporosis,” she told CBN News, “He told me I had the bone density of an 80-year-old woman. He told me I’m not going to get better and that was the way it was going to be for the rest of my life.” Osteoporosis literally means porous bones. That’s bad. Half of Americans over age 50 either have osteoporosis or is at risk of getting it. Broken bones from osteoporosis account for more hospitalizations than breast cancer, heart disease, and diabetes combined. Refusing to accept her doctor’s diagnosis of a life sentence, Mira decided to research the field’s top doctors. That extensive work eventually led to not only a lifesaver but also her future husband, Dr. Jayson Calton. “50-percent of women and 25-percent of men will fracture because of osteoporosis,” he told CBN News, “24-percent of these men and women who fracture a hip literally die within the first 12 months of that fracture. Now we start to see osteoporosis for what it is: a deadly disease.” Bone-Building Plan Dr. Calton put Mira on a program to strengthen her bone density. Today she’s never felt better. “After two years working with him I went back for a DEXA scan and I had reversed my osteoporosis,” she said. In their book, Rebuild Your Bones: The 12-Week Osteoporosis Protocol, the Caltons lay out the exact plan that worked so well for Mira. Step One: Diet and Supplementation It starts with a diet rich in micronutrients, especially calcium, magnesium, and vitamin D. You focus on vegetables, seeds and fish while avoiding the chemicals and sweeteners in processed foods. “Sugar blocks your body’s ability to absorb calcium and magnesium and reduces your vitamin D levels,” Mira said, “We don’t want that! We’re trying to fight to get the micronutrients in.” Sometimes even the healthiest diets don’t do the job and that’s when supplements come into play. You just need to choose the right ones, according to Dr. Calton. “They did a study where they took 49 multivitamins right off the shelf,” he explained, “These are major name brands. The scientists looked at them and figured out 51% of them didn’t even disintegrate. So how can you get the micronutrients in your body if you can’t get your body to absorb them.” Even the vitamins our body absorbs might need to be taken at different times, so Dr. Calton recommends planning your doses. “A good example: calcium and magnesium. They actually compete. Yes the calcium will get in, but the magnesium won’t be able to,” he said, adding, “Also vitamin D and vitamin K2. Often we see these supplements combined, but we don’t want to take them together because they directly compete for absorption.” Step Two: Clean Up Your Cleaning Products After changing her diet and supplements, Mira looked for other ways to stop depending on chemicals such as the ones commonly found in everyday products like household cleaning supplies such as laundry detergent, dishwashing soap, bathroom cleansers and more. She also stopped using dozens of personal products such as certain body lotions, makeup, and perfumes because of the synthetic ingredients they contain. “Some of these chemicals are so dangerous that even one of them, Triclosan, that’s found in antibacterial soaps, also your toothpaste and shampoo, so you have to be careful, increases your chances of getting osteoporosis by 50-percent. One single ingredient!” Step Three: Get Plenty of Zzzzzz-s Next came focusing on her sleep. That’s because people who do not get enough quality rest face a 270-percent greater risk of developing osteoporosis. Lack of sleep affects the so-called hunger hormones, ghrelin and leptin. An increase in hunger typically leads to choosing comfort food, which is often low in bone-building micronutrients. Mira explained ways to get enough of that all-important shut-eye. “Make sure you just go into your room and slowly start shutting everything down,” she recommended, “Get off the computer earlier, turn the television down earlier and pay attention to your sleep habits.” Too little sleep increases our stress hormone, Cortisol, which can block the body’s ability to absorb calcium, leading to bone loss. In fact, some diseases that increase cortisol levels, such as Cushing’s Syndrome, carry increased osteoporosis risk. Step Four: Evaluate Your Meds The US Centers for Disease Control and Prevention reports nine out of 10 older Americans have used a prescription drug within the last month. While these can be lifesaving, they and some over the counter medications can deplete the vital micronutrients our bones need. These include corticosteroids, used to treat allergies, asthma and inflammation, antidepressants and long-term use of antacids. Step Five: Reduce Your Toxic Load We live in a dirty world. While we can’t get rid of everything that can harm us, we can minimize those contaminants. Dr. Calton recommends ways to reduce what he calls our “toxic load.” That’s his term for the enemies our body fights instead of using strength to fortify our bones. “Air pollution is one of those things. It’s an oxidant,” he said, “And our body uses antioxidants to fight it.” One way to reduce the amount of pollution we breathe is by using a HEPA air filter. Likewise, certain water filters can take away lead, copper and mercury coming out of the faucet. “These heavy metals slowly deteriorate and rob the body of the micronutrients that it could be using to keep your bones strong,” Dr. Calton said. Look for a water filter that removes a high percentage of contaminants and can back up their claims with scientific evidence. To read the original article click here.

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