Excellent question, and I’m sure you are not alone, so I have put together a little blog posting reply that I hope helps.
Hope that helps and may you have strong, healthy and happy bones!
Mark’s Osteoporosis and Bone Health Tips
When it comes to bone health and avoiding osteoporosis, most experts talk almost entirely about the importance of calcium. It’s no wonder so many people still have weak bones these days. Calcium is somewhat important, but by absolutely no means the single most important or critical thing when it comes to keeping your bones strong.
* In fact, if interested check out ‘The Calcium Lie’ by Dr. Robert Thompson, M.D. Apparently, he explains how bone is comprised of at least a dozen minerals and the exclusive focus on calcium supplementation is likely to worsen bone density and increase one’s risk of developing osteoporosis!
Here are my top tips for maintaining strong, healthy bones.
1. Ensure Optimal Vitamin D Level:
Calcium is absolutely no good for our bones unless we also have sufficient vitamin D. Vitamin D is the key that unlocks the pathway for calcium to do its job. Read previous articles on how to ensure optimal vitamin D levels and the importance of midday sun.
2. Weight bearing exercise:
Most people know about this one, and it is certainly correct. However, some people think it is just ‘exercise’ per se that is important. Not so. You need to put some impact or stress on your musculoskeletal system. So swimming or walking will not always be sufficient. Some muscle toning, weight training, more vigorous walking or light jogging, dancing, gardening or general activities that involve a lot of squatting or lifting things are good.
3. Avoid carbonated drinks:
Carbonated drinks such as coke and other fizzy soft drinks leach calcium out of the bones and are one of the best ways to significantly increase your risk of osteoporosis and poor bone health. Throw the sugar laden or artificial sweetener rich poisons (masquerading as drinks) in the bin, and try some of that really boring, unfashionable stuff that is supposedly one of the most important things for life itself ……… WATER I think it’s called!
4. Eat enough ‘good salt’:
Newsflash … Salt (assuming it’s ‘good salt’ is very important for our health, including bone health. Healthy bones contain quite a significant amount of sodium. According to Don Tolman, just as coral calcium that lines our ocean floors is ionized from salt in the sea (via the catalyst of ‘sunlight’) calcium deposits in our body also rely on good quality salt* (and sunlight as discussed in point no. 1!)
* Good quality salt = Himalayan crystal salt, Celtic sea salt or other natural, unprocessed salts that have all the original trace minerals. Throw your commercial table salts or other refined salts out with your fizzy soft drinks. More on GOOD SALT.
5. Eat bone strengthening foods
Whereas most people gorge on calcium rich foods thinking it’s the key to strong bones, all the above points (as well as ensuring one’s digestion is functioning well which is often not the case) need to be in place before calcium rich food will do any good. Once that’s the case, the following foods are good for bone health.
– Celery/celery sticks
– Sesame seeds (all sesame seed products like tahini)
– Good quality, unprocessed (raw preferable) dairy products – unhomogenised milk (that’s preferably been boiled), lassi, ‘fresh’ white cheeses in small quantities, homemade kefir, nuts, adequate good salt (see No.4)