Without our bones we would all be like jelly! Our bones serve us many functions. They help us move, provide internal structure, protecting our heart, lungs, and brain from injury. In addition they are also a storehouse for vital minerals that help us live.
Bone Mass
Bones are living; growing tissue and optimum bone mass is usually attained by age 25. Several factors are thought to influence bone mass: gender, age, body frame size, genetics and ethnicity, and those factors that can be modified, such as hormonal status, diet, physical activity levels and smoking. The interaction of these genetic, hormonal, environmental and nutritional factors influences both the development of bone to peak bone mass at maturity and its subsequent loss.
Osteoporosis
The disorder characterised by low bone density and deterioration of bone tissue is termed osteoporosis. Weak bones break easily, causing terrible pain and one can lose height and even the ability to stand or walk. Women are at a higher risk due to having smaller bones and the vulnerability of oestrogen hormone changes and experiencing an early menopause. One of the best preventative measures to avoid later in life osteoporotic fractures is to build the strongest bones possible in your teenage years and 20-35 years, when approximately 40% of the peak bone mass is laid down.
Get vitamin D Savvy: This wonderful vitamin is top of my list when it comes to disease prevention and keeping our bones healthy. In children, severe vitamin D deficiency results in inadequate mineralisation of the skeleton causing rickets, whereas in adults, it can lead to osteomalacia. Only a few foods naturally contain appreciable amounts of vitamin D, these are oily fish, egg yolk, liver and butter. Supplementation of a vitamin D in an oil-based formulation is the easiest way to correct any vitamin D deficiencies and also aids calcium absorption into your bones such as Better You which does the best vitamin D3 spray which you can order directly online: Vitamin D3 spray
Cytoplan’s Bone Support supplement contains the key vitamins and minerals: Calcium, Magnesium, vitamin K2 and Boron, essential for healthy bones and teeth. Although it contains vitamin D3, I would still add on extra vitamin D3 with either the spray above from Better You, or oil based capsules.
Calcium: Approximately 99% of our body’s calcium is deposited in the bones and teeth with the remaining 1% in our body serum. The government recommendation for adults aged 19-50 is 1000 mg of calcium per day and contrary to popular belief, you don’t need to drink your milk in order to get your calcium. There is a school of thought that also shows that milk can be lead to calcium loss from the bones due to its acidifying effects. Eating a varied diet rich in dark leafy greens, fruit, nuts, and seeds will give you plenty of calcium and you’ll gain many other health benefits from these foods in addition. Many individuals believe they are low in calcium so wrongly supplement with poorly absorbed form of calcium. Cytoplan’s wholefood calcium is the best calcium supplement on the market today. You can order this from The Natural Dispensary and get 10% at checkout with code SSH010. Wholefood calcium
Magnesium, the second most abundant mineral in your skeleton after calcium, helps strengthen the bony matrix show higher magnesium intake is associated with better bone mineral density. The refining process of grains to white rice and white flour can reduce the magnesium levels by a staggering 85%. I would recommend taking Cytoplan’s Magnesium Citrate to top up your magnesium levels which also helps with better energy levels, sleep quality and reducing muscle tension. (10% at checkout with code SSH010).
Vitamin K2, is a fat-soluble vitamin is essential for bone health. The intestinal tract normally creates adequate vitamin K, but antibiotics and digestive diseases can impair K levels, making dietary sources of the nutrient necessary. Fermented foods such as kefir, aged cheeses, natto and eggs and meat contain vitamin K2. Cytoplan’s wholefood multivitamin and bone support formula both contain vitamin K2.
Boron, Selenium, silicon and zinc are additional trace minerals that work in synergy with the bone minerals above. The UK soils are low in these so getting them in the diet through nuts, fish, meat or supplementing with a mineral complex is essential to prevent deficiencies. These are found in Cytoplan’s wholefood multivitamin.
Omega 3 polyunsaturated fatty acids have also been found to correlate with greater bone mineral density. If you are following a low calorie intake diet you may be particularly at risk of getting insufficient protein, which is important for optimum bone health. Eggs, salmon, lean meats, beans and legumes helps build and maintain muscle, which protects joints and bones, and even stimulates bone strength when accompanied with weight-bearing activities.
The best milk substitutes
Milk and its affect on bones is a controversial area of debate. The chemistry of milk has changed since the introduction of homogenisation and pasteurisation. The raw milk that was once drunk is different from the milk on the shelves today. Research shows it has acidifying effects and can increase the loss of calcium from bones, which is the opposite of what many of us were taught. You may already be drinking raw milk from goat, sheep or cow which is fine if you can tolerate it. If you want to avoid cow’s milk for health reason’s or if you are intolerant to cow’s milk than there are plenty of alternatives that can be used in place of cow’s milk which can be found at your local health food store or you can make and prepare yourselves at home.
Almond nut milk Oat milk Hemp milk Quinoa milk Coconut milk
Soya milk is fine for you if you can tolerate it but I would opt for the above milks where possible. Rice milk is a no as its higher on the glycaemic index (GI) but can be incorporated into foods and drinks to provide sweetness.
