Bone Health Food

We’re teachers.  We want to learn the latest on osteoporosis and food.  Not to upend our lives, but to go in with eyes wide open next time we lift a fork. 

STOP THE “BONE THIEVES”

They are: animal proteins, milk, soft drinks, any carbonated drink, caffeine, caffeinated  or decaf coffee, salt, sugar, most grains and anything with synthetic chemicals such as artificial sweeteners, high fructose corn syrup, synthetic preservatives, artificial flavors and colors.   

ACID VS ALKALINE

·        Bone loss occurs when there is excessive accumulation of acid waste in the body.  This forces our body’s calcium – most of which is stored in the bones – to be used up to correct the acid imbalance.

·        Balance acid foods with alkaline foods, 20% to 80%.

·        Don’t drink milk; it’s too acidic and defeats the purpose (bone calcium gets leeched out of the bones to correct the imbalance, and you lose more than you gain). 

CALCIUM

·        Eat high calcium foods that are low-acid:

·        Leafy green vegetables, such as spinach and collard greens

·        Low-fat milk, cheese, yogurt (Some experts say no milk products are good for you)

·        Salmon

·        Sardines (with the bones)

·        Tofu

·        peanuts and almonds (potassium—prevents loss of calcium in urine)

·        walnuts, flaxseeds, fish oil (omega 3)

MAGNESIUM:

·        Important!  Calcium is not absorbed without magnesium.

·        A magnesium-rich diet consists of nuts, whole grains (not refined as you lose the magnesium in the refining) such as brown rice, whole wheat, and rye; and legumes including lentils, split peas, and a variety of beans.

·        Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee.

BONE-FRIENDLY FOODS:

·        Most grains are acid-forming (not good), except millet and buckwheat, which are slightly alkaline (better). Sprouted seeds and grains become more alkaline in the process of sprouting. Vegetable and fruit juices are highly alkaline. The most alkaline producing foods are: figs, juices of all green vegetables and tops of carrots and beets, celery, pineapple and citrus juices, vegetable broth.

·        Turmeric spice, 10 prunes a day, apple cider vinegar as a remedy for acidity, sea salt instead of regular salt.

·        Fructooligosaccharides: FOS Bifidobacteria are considered "friendly" bacteria.  They serve as a substrate for microflora in the large intestine, promote calcium absorption.  Most people can eat 5-10 grams of FOS without gaseous discomfort, extracted from fruits and vegetables such as bananas, onions, chicory root, garlic, asparagus, barley, wheat, jicama, and leeks. Some grains and cereals, such as wheat, also contain FOS. The Jerusalem artichoke has highest concentration.

You’ll notice inconsistencies:  Coffee may be bad for bones because it’s acidic—or good because it’s got magnesium.  The experts are still piecing together this puzzle.  This is their latest, but it is not the final word.

Please note:  I am not a doctor!  I am simply sharing some of my research.  I hope it will spark your quest for your own best health.

As always, I wish you the very best of health.

For Osteoporisis 101 with my favorite links...
Bone Health - A Weight Vest For Teachers