Be Well
Note to readers: This is Part II following my most recent article on osteoporosis.
“I knew very little about osteoporosis before I was diagnosed. When I found out I was shocked…”
– Ursula Andress, actress and former ‘Bond Girl’
My most recent article on osteoporosis dealt with the importance of strength training and movement in responding to diagnoses of osteopenia and osteoporosis. This article addresses the nutritional aspects of both prevention and maintenance of these conditions. Note: It is imperative that you receive a diagnosis from your physician following a bone scan. Do not self-diagnose these conditions. Early prevention and maintenance can help manage these conditions.
Although there are various pharmaceutical treatment options available, for the purposes of this article I will refer to holistic and nutritional options. Our bones are solid and rigid, but they are very much a dynamic and metabolically active tissue in our bodies. We need calcium to carry out a variety of functions like making our muscles contract. When our bodies need more calcium available in our bloodstream, it gets pulled from our bones. Maintaining a balance between blood levels and bone levels is crucial to maintaining overall health.
In order to absorb calcium, the body requires vitamin D. Mushrooms are an excellent source – other than some supplements, they are the only plant-based source. Wild salmon is another vitamin D source. If you consume dairy products for additional vitamin D make sure that the products are low-fat and environmentally sustainable. Vitamin K is also a vital part of the process of bone formation and maintenance. Dark leafy greens, cruciferous vegetables, sauerkraut, soybeans, pickles, pumpkin, pine nuts and blueberries are all good sources of vitamin K.
Zinc, magnesium, and boron each play a role in bone health and are trace minerals meaning that a small amount will suffice. You can find zinc in legumes, nuts, whole grains, dark chocolate (yum!), tofu, hemp seeds and shiitake mushrooms. Look for magnesium in whole wheat, almonds and cashews, dark chocolate (there it is again!) black beans, avocados and tofu. Find boron in raisins, almonds, hazelnuts, dried apricots, peanut butter, walnuts and red kidney beans.
Remember that while supplements can certainly play an important part in your healthy regimen, whole foods are the best option for getting all your nutrition needs met. If you are on any types of medication, be sure to check with your licensed medical practitioner in case there may be any interaction between your medication and your supplements.
As noted in my previous article, weight-bearing and strength training exercise are very important. We want to continuously be able to comfortably and stably support our own body weight throughout our lifetime. It is never too late, or too early, to begin considering how you can make a difference in your aging process and how that effects your quality of life. You can do this!
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.