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*Not
a Substitute For your regular Doctor. Contact your physician before
starting a nutritional program or discontinuing prescription medication.
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Dietary
and Lifestyle Recommendations for Healthy Bones
EAT MORE:
Foods High in Calcium:
Canned sardines and canned salmon (with bones)
Yogurt, Kale, Mustard, collard and turnip greens, Celery,
Dates, figs, raisins, Rutabagas, Broccoli, Sesame seeds,
Blackstrap molasses, Sea vegetables
Foods High in Vitamin K:
Broccoli, Alfalfa, Green leafy vegetables like spinach, Oats
Tomatoes, Rye, Wheat Cauliflower
Foods High in Zinc:
Wheat germ, Seafood, Pumpkin seeds, Nutritional yeast,
Sunflower seeds, Foods grown in organically enriched soils,
Foods High in Magnesium:
Whole wheat, Raw Nuts, Bran, Seeds, Green leafy vegetables, Asparagus, Celery, Cabbage, Bananas,
Prunes,
Oranges, Raw Cashews, Legumes, Almonds
Foods High in Manganese:
Celery, Bananas, Beets, Egg yolks, Bran, Legumes,
Pineapple, Asparagus, Green leafy vegetables, Whole grains
Foods High in Potassium:
Fruit (Bananas), Raisins, Potatoes, Carrots, Halibut,
Salmon, Almonds
AVOID
· Alcohol--Decreases intestinal calcium absorption and vitamin D levels.
It is also associated with hip fractures due to an increased number
of falls.
· Coffee or Black Tea--Coffee and tea increase urinary and stool calcium
excretion. Heavy caffeine drinkers (> 2 cups of coffee/tea per day)
are twice as likely to suffer hip fractures.
· High Fat Foods--A high fat diet decreases calcium absorption.
· High Protein Foods/Meats--A high protein diet increases calcium excretion.
(This includes dairy products)
· Table Salt--Increases calcium excretion. Use only Celtic or sea salt.
· Sugar--Increases urinary calcium excretion. SODA both regular and
diet
· Smoking--The bone mineral content of smokers is 15-30% lower in women.
Smokers are twice as likely to have osteoporosis as nonsmokers.
EXERCISE
Weight-bearing exercise such as walking protects against bone loss.
To be effective, exercise at least three times per week for 20-40 minutes.
Studies show that exercise will increase bone mass in postmenopausal
women.
SUPPLEMENTS
Take a high-quality mineral supplement. Many supplements sold have
lead or are poorly assimilated. Good mineral supplements include DOCTOR”S
A-Z food supplements: Bone Building Complex) and high absorption
calcium (1 or 2 TID) or BIOTIC’S food supplements: Osteo-B Plus,
Bio-CMP, Ca/Mg-Plus, and others.
Evaluation of Calcium Levels and Excreted Calcium
Ask us about mineral level evaluation and bone density testing if you
are concerned about your bone health.
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