- In women early post menopause (<5 years post menopause) who are not vitamin D deficient, calcium supplementation has little effect on bone mineral density. (Source: Proc Nutr Soc. 2008 May;67(2):163-76.)
- We found no evidence that higher intakes of milk or calcium from food sources reduce fracture incidence. (Source: Am J Public Health. 1997 Jun;87(6):992-7.)
Month: June 2012
- Eat at least 2 cups of dark green leafy vegetables every day. Dark green leafies come complete with vitamin K, B vitamins and all of the other minerals needed to make healthy bones. For osteoporosis prevention they are the complete package. These include parsley, kale, spinach, collard greens, Brussel sprouts and Swiss chard.
- Eat a small handful of almonds a few times a week.
- Cook bones! If you are eating meat, leave the bone in. Minerals from the bones will leech into the meat or the cooking liquid and provide a full range of readily absorbed minerals.
- Eat canned salmon with the bones mashed up in it. As an added bonus, canned salmon is wild salmon.
- Keep your existing calcium. To lower your need for calcium and to keep more calcium in your bones lower your stress and cut down on carbs. Carbohydrates get metabolised into acidic end products which requires the body to pull calcium and other minerals out of the bones to buffer the acid.
- Build bones by exercising.
North Americans have been marketed/brain washed into thinking that dairy is an essential part of their diet and that without dairy products they are doomed to osteoporosis. North Americans have the highest consumption of dairy products and yet also have a very high incidence of osteoporosis. How then can it be concluded that dairy products are at all protective against osteoporosis? A 12 year study published in 1997 found that among 77,761 women, aged 34 through 59 years, higher intakes of total dietary calcium or calcium from dairy foods were not associated with decreased risk of hip or forearm fracture (Source: Am J Public Health. 1997 Jun;87(6):992-7).
Most people who have been to see me know that I actively discourage dairy intake for most of my patients for the following reasons:
- Almost everyone has signs or symptoms of a potential dairy allergy: sinus congestion, joint pain, skin rashes like eczema/psoriasis, irritable bowel syndrome, headaches, bloating/gas/constipation/diarrhea etc
- On blood testing for food allergies, 99.5% of the 600 or so people I have tested are producing high levels of IgG antibodies to dairy products. That is, a food allergy to dairy is present in 99.5% of the people tested.
- Many of the patients I see are suffering from hormonal issues. Dairy products are made from breast milk from a cow. Even organic dairy products will contain hormonesowing to the fact that cows are animals that produce their own hormones and by virtue of being breast milk, milk will be full of hormones, organic or not.
- Our mothers produce milk for us for as long as we need milk, once we are through breastfeeding the need for milk no longer exists. Calves do not continue to breastfeed cow’s milk their entire lives, they get their calcium from dark green leaves.
- Shouldn’t the optimal calcium food source come complete with the vitamins that are needed to get the calcium from the food into the bones rather than have it depositing on the arteries? Cow milk doesn’t (and calcium supplements often don’t)! You need vitamin D and vitamin K to ensure that calcium doesn’t end up deposited on your arteries leading to heart disease. Get outside to get vitamin D and eat your dark green leafy vegetables to get your vitamin K, every day!
- Keep your insulin level low. Insulin is the biggest hormone disruptor there is, cut way back on the sugar and carbs.
- Reduce your stress. Stress provokes insulin release just like doughnuts do, keep it low.
- Exercise every day. Exercise helps all around because it reduces insulin, reduces stress and keeps blood sugar healthier.
- Get lots of B vitamins and magnesiumfrom dark green leafy vegetables every day
- Help your liver detoxify by eating apples, grapefruit, dark green leafy vegetables and cruciferous vegetables every day. I recommend everyone do an annual or semi-annual intensive liver detox to clear out toxins and pollutants and any excess hormones.