The idea that our bones can begin to shatter as we age truly terrifies me. Unfortunately, this seems to run in my family. So, I have done some research into how I (and you) can naturally reduce the risk of facing this debilitating disease. Obviously, there are lifestyle changes that can be made- such as weight bearing exercise 3 times a week and quitting smoking- but this may not be enough. Rather than relying on chemicals and pills, a dietary change can be quite helpful. Below you will find a list of things to avoid and things to consume:
What to avoid:
- Sodas (such as coca-cola): avoiding artificial sodas is good for a number of reasons apart from this. They are truly gross!!
- Sugar/refined carbs
- Excess caffeine
- Artificial sweeteners
- More than one palm sized amount of meat/fish protein per day; make sure to eat it with alkalizing foods
- Dairy products: This may appear counter-intuitive, as dairy has loads of calcium. Unfortunately, dairy can in fact leach calcium from your bones, thereby increasing your risks. Calcium is abundant in many vegetarian sources; see below.
- Pesticides: EAT ORGANIC!! Since switching to organic foods, I’ve found that they generally taste a lot better than conventional.
- Some medicines: Aluminum-containing antacids, Steroids (glucocorticoids) such as cortisone and prednisone, Thyroid hormones in excess, and others. For a full list see: http://nof.org/articles/6
What to eat:
- Alkalizing foods (see http://www.thebestofrawfood.com/support-files/alkalifoodlist.pdf for a list of alkalizing foods): although you don’t need to necessarily completely avoid all foods on the acidic side, try to have the majority of your food intake come from the alkalizing side.
- Foods with boron: apples, pears, grapes, peaches, almonds and hazelnuts
- Foods with phyto-estrogens: fermented soy products 2-3 times per week in your diet, including tempeh and miso
- Foods high in vitamin C: Citrus fruits, cauliflower, onion soup, berries, potatoes, and green leafy vegetables
- Foods with vitamin K and magnesium: quinoa, green leafy vegetables, kelp and alfalfa
- Veggies high in calcium: collard greens appears to be the one with the most calcium (almost twice that of kale!). Other options include kale, spinach, broccoli and all other green leafy vegetables. 1 cup of tempeh also has more calcium than 1 cup of kale. You can find a list here and here of vegan sources of calcium and their absorption rate.
- Veggies high in silica: lettuce, celery, millet, oats and parsnips
- Eat mostly raw veggies, as this balances the acidity and alkali levels of the blood.