How
To Grow Strong Bones
by
Margaret Durst
The Green House
Previously
by Margaret Durst: Lymphatic
Congestion – What To Do About It!
If you have
read the recent study regarding calcium supplements increasing the
likelihood of heart attacks, read this.
Most people
associate osteoporosis with calcium deficiency that can be
remedied by taking calcium supplements. However, it is not that
simple.
Calcium is
not the only issue. Bone health is a function of the way minerals
are absorbed and used by the body. Bone health also depends on the
right combination of minerals not just calcium. Too
many supplements contain only calcium and vitamin D. I have been
recommending calcium balanced with magnesium and trace minerals
for years.
Taking magnesium
alone with no calcium will help bone health. Many Americans are
deficient in magnesium. Low levels of magnesium are associated with
high blood pressure, kidney stones, heart disease and diabetes.
Magnesium is a natural calcium channel blocker which helps to hold
calcium in solution so it is not deposited in the arteries or eliminated.
Vitamin K is
also key to bone health. Many calcium supplements contain only vitamin
D with no vitamin K. Vitamin D tells the body to store calcium (not
where). Vitamin K works in conjunction with vitamin D, helping the
bones hold onto calcium and keeping the calcium out of arteries
and other soft tissues. There are a few good calcium supplements
that contain both vitamin K and vitamin D, and vitamin K is available
by itself.
There are many
factors that affect bone health. Taking supplements is just one
of the actions to take when trying to increase or maintain bone
mass.
Digestion plays
a key role in bone health. Stomach acid is necessary for assimilation
of minerals. The typical American diet tends to create stomachs
that malfunction. Ninety percent of indigestion is caused by too
little stomach acid, yet the majority of those with indigestion
take acid blockers which block their ability to absorb any minerals.
Another major
factor in bone health is pH of the body. Too many of the foods and
drinks that we consume make our bodies too acid. Acidity causes
our body to pull minerals from our bones to help buffer the acidity.
Foods that cause acidity are meat, dairy products, sugar, caffeine,
sodas, artificial sweeteners and some prescription medications.
Foods that naturally buffer acid are fruits and vegetables. It is
important to balance the acid forming foods with buffer foods
and to maintain a balanced diet to ensure proper mineral assimilation.
Caffeine is
linked to bone loss as are carbonated soft drinks that contain phosphates.
Both caffeine and soft drinks are acid forming in the body, requiring
some form of buffering even if it has to come from the bones.
The correct
balance of magnesium, boron, potassium, silica, folic acid, and
vitamins C, D, E and K all play vital roles in bone health. Yet
many of the more popular brands of calcium are just calcium and
vitamin D. There are good supplements available; it just takes some
wading through the labels.
If you want
better bone health, take a good multiple mineral supplement, make
sure that you have good digestion, eat plenty of dark green vegetables
and minimize the amount of bone leaching substances like caffeine
and soft drinks from your diet.
July 25, 2012
Margaret
Durst owns The
Green House, a vitamin, herb and health food store in Mason,
Texas.
Copyright
© 2012 Margaret
Durst
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