Calanna's Blog: Are your bones healthy and Strong?

Written by: Katie Faile

Strong Bones begin when we are young, by eating those healthy foods that grow an intricate, crystalline structure. By the age of 30 years our bone density is at its peak and from here on, there is a natural decline in density. The rate of decline depends a lot on our diet, level of activity, weight bearing exercise, our normal hormonal fluctuations and targeted supplementation. Minerals of the bones are primarily, calcium and phosphorous, with a ratio of 2:1 as well as other micro minerals such as silica, magnesium and fluoride.

Food sources and supplements that have both calcium and phosphorous stimulate bone production. Dairy sources are often considered a good source, however for those with inflammatory health conditions are like adding fuel to the body's fire. Try other foods such as almonds (in milks and butter) and sesame seeds (Tahini).

Among vegetables, good calcium sources are; bok choy, kale, broccoli, parsley, watercress and seaweeds. Spinach, silver beet and rhubarb contain bound calcium, which makes it far less available to the body. Oysters are a rich source of calcium, so are small fish eaten with their bones such as canned sardines, tuna and salmon.

Bone broth promotes strong healthy bones even though it contains surprisingly low levels of calcium, magnesium and other trace minerals. Its benefit is in providing abundant collagen, this becomes the lattice work for bone mineralisation. To make a nourishing bone broth for every 1kg if bone use 1/4 cup of vinegar (this helps to leach out the minerals) cover with water and soak for 1 hour. Add vegetables such as celery, carrots, onions, herbs and spices and slow cook for 12 or more hours. The more gelatinous the broth, the more nourishing it is with lots of collagen and cartilage. My preference is grass fed organically raised animals and wild caught fish.

Low magnesium levels lead to more fragile bones and reduced re-modelling along stress lines and less bone growth. A third of bone magnesium is located on the outer surface and is available to the body when magnesium blood levels are low. Sufficient magnesium helps elevate calcium absorption.

Silica is prevalent in connective tissue and bone and acts as a seed crystal to which calcium salts are deposited. It is required for all active bone growth areas. Fluoride, at very low levels, is another micro nutrient required to stimulate greater stability and strength in the bone crystals lattice. Scheussler tissue salts and Celloid minerals are useful sources.

Other nutrients that help calcium absorption include boron, zinc, vitamins B, D and K2. Boron is necessary for the production of natural steroid compounds within the body and for the metabolism of calcium, magnesium and phosphorous. Food sources are apples, green leafy vegetables, sea vegetables and raw nuts. Zinc is important in calcium uptake and manganese for mineral metabolism. Vitamin B’s act as co enzymes; they help with metabolism and promote the production of progesterone. Bone loss begins before menopause and can be accelerated by low levels of progesterone, due to ovulatory cycles (not ovulation).

NASA scientists reported that omega-3 fats “may protect against bone loss in space”

Vitamin D is needed for calcium absorption. Vitamin K2 also called menaquinone activates your body’s K2 dependent proteins to shuttle the calcium where it needs to be and remove it from the places it shouldn’t be. If you are taking oral Vitamin D make sure you are getting adequate Vitamin K2. Take 1000 IU of Vitamin D for every 100-200 mcg of Vitamin K2. My favourite food source is organic butter or ghee, which has Vitamin A, D# and K2.

Bone Density Risk Factors Include:

Magnesium deficiency
Inadequate phosphorous levels or excess (from soft drinks)
Inadequate protein consumption
High consumption of caffeine, more than 2 cups per day
High phytate consumption (grains, legumes, nuts and seeds, made less by soaking, sprouting
Vitamin C deficiency reduces collagen production
Make sure to do weight bearing exercise as this will profoundly benefit the skeletal system.