Like the frame of a house, the human skeleton serves as the framework for the body, supporting the muscles and protecting internal organs. The skeletal bones also store and release minerals such as calcium and magnesium into the bloodstream when the cells need them. High bone mass, which indicates the total amount of bone tissue in your body, equals strong bones.
Two types of bone cells are responsible for healthy bone mass. Osteoclast cells, which remove dead bone cells and release calcium into the bloodstream (called bone resorption), and osteoblast cells, which build new bone tissue (called bone remodeling in adults). Normally, the rate of bone resorption to bone remodeling remains balanced. Hormones such as parathyroid, estrogen, progesterone, and testosterone play key roles in increased osteoblast activity and bone remodeling. However, when our hormones decline (a natural process of aging), bone tissue can break down faster than new tissue is made. Progressive loss of bone mass and strength can result in fragile bones that are more susceptible to fracture.
Bone is living tissue that continuously grows and repairs itself, and diet and lifestyle choices make a tremendous impact on it. Cigarette smoking, excess alcohol, caffeine, and a sedentary lifestyle can all drain bone strength and mass. For example, drinking soda that contains phosphoric acid, which negatively interacts with bone minerals, may increase bone fragility.
Key nutrients for bone health include calcium, magnesium, vitamin D, phosphorus, boron, and silicon. Vitamin C is needed to synthesize collagen, the main bone protein, and vitamin A stimulates osteoblasts to build new tissue. Regular exercise slows the loss of bone and muscle and supports flexibility. It also stimulates calcium absorption and increases bone mass, which is particularly important for postmenopausal women.
Herbal Allies
Look to the tonic herbs for nutrients. The following tenacious backyard weeds are vital healing plants with a long history of use as food and medicine.
Burdock (Arcticum lappa): This tonic root and blood purifier contains calcium, magnesium, silicon, phosphorus, and vitamin A, along with a host of other nutrients. The Japanese consider burdock a vegetable and serve it in fine restaurants under the name gobo root. Prepare it much like you would carrots, cooking it in soup, stir-fries, casseroles, and other dishes. It also makes a great-tasting tea.
Dandelion (Taraxacum officinale): This herb has a long history of use for liver and rheumatic problems. The root and leaves contain calcium, magnesium, silicon, phosphorus, vitamin A, iron, zinc, B vitamins, and other minerals. Add the spring roots to soup and stir-fries (in moderation - they can taste quite bitter). Brew the roots to make a tonic tea. Add the bitter leaves to salads to stimulate a lethargic appetite as well as digestive secretions.
Nettle (Urtica dioica): Another premium nourishing tonic and blood purifier, nettle is rich in calcium and magnesium with high amounts of phosphorus, chromium, zinc, and vitamins A and C. Nettle's stinging hairs also contain a concentrated amount of silicon. Steam the fresh young nettle leaves as you would spinach. Steam them well since they will sting you if undercooked. Make a nutrient-rich tonic by decocting the dried leaves overnight.
Oat tops (Avena sativa): The green milky tops, seeds, and stalk of this plant have high amounts of silicon and magnesium and also contain calcium, phosphorus, iron, chromium, vitamin A and C, and trace minerals. Tea offers the best way to reap the benefits of this healing botanical.
Kelp (Fucus vesiculosis). This marine plant contains calcium, magnesium, silicon, vitamin A, and many trace nutrients. Include it in soups, salads, dressings, or as a snack by itself.
Key nutrients for bone health
Calcium is an integral part of skeletal structure. The body releases it from bone into the bloodstream to aid nerve transmission, maintain blood pressure, and help blood clot to prevent excess bleeding from injury. Food sources include sardines with bones, dairy products, steamed dark leafy greens, and black-eyed peas.
Magnesium is a critical component of bone health as well. The body extracts it from cells to use in building protein and energy, and magnesium deficiency is associated with cardiovascular disease, heart attack, and high blood pressure. Food sources include steamed spinach, black beans, black-eyed peas, and oysters.
Phosphorus is needed for bone and teeth formation. Animal protein offers the best source for this nutrient. Boron impacts calcium metabolism and is needed for bone health and brain function. Diets rich in fruits, vegetables, nuts, and legumes can prevent a boron deficiency.
Silicon is involved in bone calcification. It stimulates collagen formation as well. You can find it in unrefined grains and root vegetables.
Vitamin A is needed for epithelial cell growth. Vitamin A lines the skin, glands, and mucous membranes, bone and teeth formation, and immune function. It is also a potent antioxidant. Animal sources like beef liver and fish oil contain vitamin A. Although plants don't contain active vitamin A, many vegetables and fruits - carrots, spinach, sweet potato, tomato, peach, pumpkin, and apricots - contain the vitamin A precursor beta-carotene.
Vitamin C is needed for collagen synthesis, which forms the base for connective tissue. It's another powerful antioxidant that supports the immune system. It helps endothelial cells, those cells that line blood vessels, function and helps prevent cardiovascular disease. Acerola cherries, oranges, red and green peppers, brussels sprouts, and broccoli contain vitamin C.
Vitamin D regulates blood calcium and phosphorus levels, which helps maintain body and bone integrity. Sunlight exposure increases vitamin D levels. Light-skinned people need about 10 to 15 minutes of sun exposure daily, while those with darker skin require longer exposure, sometimes hours, depending on where they live. Food sources include salmon, fortified milk, and shrimp.
