11 Jul 2013

OSTEOPOROSIS

DIET

It’s more likely your body can use calcium correctly if it’s plant-derived calcium.

Alkaline diet, and high in vegetables, fruit, fish, nuts and seeds.

Avoid processed foods, table salt, soft drinks, sugar, white flour.

The following foods are sources of calcium, magnesium, manganese, Vitamin D, Vitamin K and silica.

Protein – oily fish sardines (include bones), mackerel, salmon and tuna.  e.g., cod, halibut, herring, tuna, soy beans, soy milk, tofu, tempeh, soy flour, soy cheese, milk, eggs. Yogurt, with active bacterial cultures and probiotics help create vitamin K in the intestines

Vegetables  – onions, broccoli, leafy greens, bok-choy, spinach, kale, dandelion greens, watercress, fennel, celery, carrots, cabbage, beetroot, pumpkin, garlic, artichoke, pumpkin, mushrooms, parsnips, celery, tomatoes, cucumber

Legumes – green beans, red beans, snow peas, french beans, peas, black eyed peas, lima beans chickpeas, haricot beans, mung beans.

Fruit – cherries, apples, plums, rhubarb, figs, currants, raisins, apricots, avocado, banana, pears, grapes, dates, peaches, prunes, rosehips, blackberries, cantaloupe, cherries, pith of citrus fruit

Sprouts – Sprouts have highest levels of plant hormones and are rich in nutrients e.g. soy sprouts, alfalfa sprouts, red clover sprouts, fenugreek sprouts.

Nuts and seeds – flaxseed meal, chick peas, sunflower seeds, sesame seeds, pumpkin seeds, fennel seeds almonds, brazil nuts, pistachio nuts, walnuts, hazelnuts, chia seeds, cashews, and peanuts.

Seeds and finely chopped leaves of fennel, aniseed, parsley-used in cooking, salads and herbal teas.

Herbs and spices – parsley, sage, fenugreek, aniseed.

Grains – oats, barley, rice, millet, rye. Avoid excess intake of grains.

Other – flaxseed oil, bee pollen, royal jelly, tahini, kelp, cacao, carob powder, molasses, blackstrap molasses, home made sauerkraut. Natto – has the highest concentration of vitamin K found in the human diet.

Apple Cider Vinegar – The malic acid content of apple cider vinegar helps to dissolve calcium deposits in the body and eases arthritis. It also helps to balance the body’s acid-alkaline pH levels and oxygenates the blood, thus aiding digestion and boosting the immune system. Enzyme-rich, cider vinegar contains the perfect balance of 19 minerals.

Non Dairy  Sources of Calcium include – almonds, broccoli, kale, oats, black eyed peas, salmon,figs, sesame seeds, blackstrap molasses.

SUNLIGHT – for Vitamin D.

EXERCISE – essential-when bones are stressed they become stronger.

Weight-bearing exercises, e.g. yoga, walking. To increase bone mass need about 3 hours a week of weight-bearing exercise that makes you puffed – stress on the bones encourages the laying down of calcium in them.

  • Chinese practices of qi gong and tai chi, as well as other types of exercise may enhance muscle tone and improve balance and coordination, thereby reducing the risk of falls (and subsequent bone fractures) associated with osteoporosis.
  • Bed rest doubles the rate of calcium loss, where exercise increases bone mass.
  • Healthy post-menopausal women aged 50-73 exercising for 1 hour twice a week for 8 months showed a 3.5% increase in lumbar spine bone-mineral density. Sedentary controls lost 2.7%.
  • Yoga improves bone strength because postures are held for a time, which pulls on the bones and pressure or pull on a bone increases nutrition to that bone.
  • Walk on rough ground without shoes-your ligaments, muscles and reflexes are more activated and your arms work harder to maintain balance, thereby exercising the back and improving spinal bones.
  • Do stretching exercises 30 minutes day 3 days of the week.
  • Aerobic-fast walking for 30 minutes 3 days per week-alternate days.
  • Any type of movement helps strengthen bones. If your bones are weak, try swimming first. Walking is great for lower extremities, but the best osteoporosis exercise is weight lifting.

POSTURE – poor posture leads to changes in bone and connective tissue structure- e.g., some back muscles become stretched and others shortened; sagging abdominal muscles leads to curvature of the lower back, slouching looks unattractive and is ageing. Check your posture constantly-keep your spine straight, head and chin level and shoulders relaxed, and visualise that your body is filled with light and energy.

Testing posture – stand with feet 2 cm from wall, back of head touching wall, chin level-with shoulder blades and buttocks also facing wall-place your hand behind your lower back, palm facing the wall, pull in your lower abdomen without straining so that  small of back touches your hand, relax your back, shoulders and breathing-do for five breaths.

ACID/ALKALINE FOODS

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