DON’T do these 3 things for Osteoporosis (ps, it’s opposite day!)

bone health for aging

Hate Mail.

So I knew I would be getting a couple emails from last week’s news letter.

I realize by saying calcium is “bad”, that I was likely to get some hate mail

(Jk, you ❤️ me. I didn’t get any hate mail)

because most believe that calcium helps prevent  Osteoporosis, right?

That’s a false presumption.

Osteoporosis doesn’t occur because of a lack of calcium.

In fact, the chances are your body already has plenty from your diet.

Healthy diets have plenty of calcium and most processed foods in the westernized world are fortified with more calcium than we need.

In most cases of osteoporosis, your bones just aren’t absorbing calcium properly.

So adding even more calcium to the mix doesn’t necessarily help.

Often times, in women, osteoporosis occurs because of a lack of estrogen, not a lack of calcium.

For instance the Japanese have statistically low instances of bone and, specifically, hip fractures and they also don’t traditionally consume much dairy.

less dairy + less bone fractures… hmmm, what gives?

The scary thing is that more than half of women over the age of 60 consume calcium supplements and many do so without consulting a physician.

Excess calcium that isn’t getting absorbed by bones tends to collect in blood vessels, organs, and muscles, which is NOT where you want calcium to collect..

..that is if you want to be healthy!

So what’s a better option you ask??

3 things.

Get more Magnesium. Because Magnesium gives a slight flex to your bones.

Imagine falling and busting your butt really HARD.

Really hard bones can actually be more brittle and not have any “give” to them, making them more susceptible to breaking.

#1 Magnesium, on the otherhand, can allow them to absorb the fall making your bones 💪 and less likely to fracture.

Most people are deficient.

However it isn’t too hard to get the suggested 400mg of magnesium a day through a healthy diet.

Foods that contain magnesium: (from my book  Forever 29)
– Chia seeds (330mg / 1oz)
– Black beans (294mg / 1cup)
– Almonds (255mg / 1cup)
– Sunflower seeds (228mg / 1/2cup)
– Walnuts (185mg / 1 cup)
– Spinach (160mg / 1cup)
– Salmon (70mg / 8oz)
– Dark chocolate (64mg / 1oz)
– Avocado (60mg / 1 fruit)
– Peanut butter (50mg / 2tbsp)

3 out of 5 of my fav things in life are in that list.

#2 Vitamin D, also increases bone strength.

Although there’s a link between calcium absorption and vitamin D, researchers are still trying to figure out the exact role that vitamin D plays in relation to Osteoporosis.

One thing we do know for sure is that people who have been diagnosed with Osteoporosis have lower levels of vitamin D than people who don’t
have Osteoporosis.

Aside from supplementationthe only other way to get a sufficient amount of vitamin D is by getting more sun than you need during the summer months.

Your body will store in fat cells the excess vitamin D that you get during the summer so that you’ll have a little left over for the winter months.

Kind of like how 🐻 hibernating animals will store up energy in fat for the winter.

#3 Foods High in Phytoestrogen.

Out of the 9 million people in the US who have osteoporosis, most are women over the age of 50.

The common denominator is menopause…

Which means the issue has more to do with a lack of estrogen than it does a lack of calcium.

One solution that some take is the hormone replacement route.

However, this has also been linked to an increase in breast cancer.

So, rather than taking hormone pharmaceuticals, the safest option is to consume foods high in a natural form of plant-based estrogen called phytoestrogen..

..starting during the pre-menopause phase of life.

These foods include:
Ground flax seed (sprinkled in smoothies, etc)

– Oats
– Lentils
– Yams
– Apples
– Carrots
– Pomegranates
– Coffee
– Hops
Beer*
– Bourbon

(*funny how some of the “manliest” men drink a lot of beer, maybe you should warn them lol)

I wish I could tell you to drink more beer to increase your phytoestrogen levels… but that would be very irresponsible of me lol.

Maybe drink sometimes because a cheerful heart is a healthy heart, but moderation is key.

Bonus

#4 Studies show that strenuous exercise such as weight lifting or yoga also help protect bone degeneration.  

For instance, the New York times reported on the findings of a 2005 study by a Dr. Fishman. After studying results from his study participants, he was able to determine that a regular yoga practice increased bone density in the spine and hips.

The only side affects that the Dr. could find among his participants were better posture, improved balance, enhanced coordination, increased range of motion, stronger muscles, reduced levels of anxiety, and some even made new friends.

So maybe consider adding yoga to your weekly routine if you don’t already.

Gotta get back to work.

Have a great rest of your week and have fun conquering your day! 😉

Talk soon. –Tim

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