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We know that our bodies
require calcium and vitamin D in order to build and
maintain powerful bones. According to his recent book
entitled, “Preventing and Reversing Osteoporosis,” by
Dr. Alan Gaby, it takes more vitamins than we think to
prevent brittle bones including Vitamins K and B; as well
as minerals such as magnesium, phosphorus, fluorine,
silica and boron.
The idea is to provide enough combined supplementation for
our bodies to make an abundance of healthy collagen which
is the connective tissue used to create cartilage and
bones. Collagen also ‘binds’ our cells together and as
a result, someone with good collagen has healthy looking
skin whereas another will have thin and wrinkled skin.
A healthy bone cut in half looks similar to a sponge. The
body deposits calcium, phosphorus and other minerals onto
all of those connective fibers and you get healthy bones!
The holes give the bone its flexibility, and you won’t
have healthy bones if you don’t have plenty of collagen
on which to deposit the minerals.
Collagen is primarily a protein which is made from amino
acids. Our bodies can create some of our requirements but
we also need additional amounts from our foods and
supplements including lysine and praline. Vitamin C is
also required to create collagen.
Now we know how bones can be made stronger, but how is
this process affected by menopause? The loss of estrogen
due to menopause or possibly surgical removal of the
ovaries can accelerate bone loss for a period of up to 8
years. It is well established that replacing that estrogen
helps protect against the risk of osteoporosis.
More often, women’s bones become fragile as we age and
it’s not uncommon to break bones in the wrist, spine and
hip due to osteoporosis. Unfortunately, a fracture such as
in the hip, can even shorten our life span so it is
important to pay attention to our bone health.
What should be done to prevent osteoporosis from happening
after menopause?
First of all, eat the foods that are calcium-rich (about
1,000 mg per day) and can enhance bone growth including:
sardines, salmon, seafood, and green leafy vegetables such
as swiss chard, beet tops, kale, mustard greens, collards,
spinach, dandelion greens, watercress, parsley, chicory,
turnip greens, broccoli leaves, almonds, asparagus,
blackstrap molasses, broccoli, cabbage, carob, figs,
filberts, oats, prunes, sesame seeds, tofu and other soy
products.
Vitamin D-rich foods include fish oils such as found in
salmon, mackerel, sardines), eggs (including the yolks),
sweet potatoes, tuna, vegetable oils and cod liver oil.
Getting 15-20 minutes of sunlight exposure daily can also
boost production of vitamin D.
Exercise is crucial; in particular, you need
weight-bearing exercise such as walking, Tai chi, dancing
and weight training to reduce the chances of brittle bones
at least two times a week. Include 15 to 60 minutes of
aerobic activity two to three times a week. Avoid
high-impact activities and include stretching exercises.
Finally, use high-quality supplements prescribed by your
doctor or health-care provider, and oh yeah, don’t
forget to have fun.
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