Building strong bones and the prevention of osteoporosis is an important concern for post- menopausal women, but it is an important consideration for all of us. By the age of 18 most people would have developed maximum bone density. A program for building strong bones is essential as bone density declines after young adulthood. That is why osteoporosis and bone fractures are so common in the elderly.
THE STRATEGY – DIET, EXERCISE, AMAZON HERBS
A holistic approach to maintaining strong bones is three-fold, balancing the endocrine system, good diet and developing and maintaining good muscle mass through exercise.
DIET
A diet high in quality, absorbable calcium and magnesium is essential. Important foods for this are dark, leafy greens like kale and collards, almonds and sesame seeds and sea vegetables. These foods are high in calcium and magnesium. The body absorbs calcium from a vegetable whole food source more easily.
Eating too much animal protein can cause the body to loose calcium. Studies have shown that women who eat a primarily vegetarian diet with very little dairy have less incidence of osteoporosis.
In some cases, calcium supplements are recommended. These should contain close to 2 parts magnesium to 1 part calcium, the proportion found in plants,. Calcium supplements containing bone meal should be avoided as they may contain high levels of radiation.
Dietary fats play a role in bone formation.
Researchers at Perdu University found that free radicals from oxidized vegetable oils interfere with bone formation and contribute to osteoporosis.
Saturated fats like coconut oil and butter act as antioxidants and protect bones from destruction by free radicals. Coconut oil helps in the absorption and retention of calcium and magnesium.
Avoid: Fluoride, soft drinks, too much dairy & meat and soy. Soy puts you at risk for mineral deficiencies, depresses thyroid function and accelerates brain aging. Traditional fermentation processes eliminate toxic effects from soy, but remember that these were eaten in small amounts. (see Mercola.com)
Sunshine (vitamin D) allow the sun to shine on you skin for an hour each day and supplement with a good quality Vitamin D.
EXERCISE
Exercise has been shown to have the greatest effect on bone density. Weight bearing exercise helps to increase muscle mass and build strong bones. Some of the recommended exercises are weight training, stair climbing, hiking and strenuous styles of Tai Chi and Yoga.
By the time you leave high school, you have established all the bone mineral density you’ll ever have–unless you strength train. Research has found that weight training can increase spinal bone mineral density by 13 percent in six months.
You can have a good idea about someone’s bone density by looking at their muscles. Generally, the better the muscle tone, the stronger the bones. So strength training is a powerful tool against osteoporosis.
AMAZON HERBAL FORMULAS
Many of the Amazon herbal formulas help maintain strong bones by feeding, nourishing and supporting the endocrine system and helping to build muscle mass. A healthy endocrine system helps to naturally balance the hormones, which is particularly important in preventing osteoporosis. In menopause the amount of estrogen decreases and the body does not absorb calcium as well. Just adding more calcium by way of supplementation isn’t the ultimate solution.
An excellent combination of Amazon herbs would be Sumacazon, Warrior and Aquazon.
Sumacazon: helps to nourish the endocrine system and build lean muscle mass. The Maca in this formula contains a good amount of calcium.
Warrior: helps to stimulate the smooth flow of energy throughout the body, balances the endocrine system, particularly the adrenals, and increases the benefits of exercise. The best time to take Warrior is before working out.
Aquazon: contains an excellent balance of amino acids and contains Fucus, a sea vegetable that helps balance the endocrine system and aids in reducing body fat.
Recovazon: for those with osteoporosis, can be added to help relieve the pain and assist with healing.
OVERALL PROGRAM
Exercise: Weight bearing exercise 3-4 times a week.
Diet: Plenty of green veggies, whole foods, little soy, avoid Floridated water, soft drinks, too much meat.
Amazon Herbs: The above formulas, along with good diet and exercise, help to maintain a strong, healthy body and mind by balancing the endocrine system and helping to increase muscle mass.
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