Dr. Isaac Eliaz | Jun 14, 2013
Yet without adequate strength training, stress fractures become much more frequent in spring and summer.
People overwork their out-of-shape muscles which, in turn, can’t protect bones from the constant impact of increased physical activity. Rising rates of osteoporosis, even in younger people, further compound these factors.
Our skeletons support much more than structural health. They contribute immune cells, vital nutrients and minerals to the rest of the body; and their functions are important for kidney and cardiovascular health. So keeping them strong can help maintain the foundation of health, literally.
The Dairy Dilemma
Research no longer supports the use of dairy products for bone health, showing that dairy consumption offers no additional protection against fractures or osteoporosis. One reason for this (though it’s slow to become accepted in mainstream medicine) is that dairy and excess animal products are acid-forming and, therefore, may actually reduce calcium levels in the body. When the pH balance in the body becomes too acidic (from factors like a poor diet, excessive dairy and meat consumption, medications and alcohol), critical minerals are leeched from the bones as the body tries to buffer the overly acidic state.
Bone-strengthening nutrients such as calcium, magnesium and trace minerals, along with vitamins such as D3 and K, are crucial for skeletal and overall health. But most of these nutrients can be obtained from foods like sardines, dark leafy greens (especially kale), raw nuts and seeds (particularly sesame seeds), mushrooms, and targeted, food-based supplements.
Other new research suggests that a class of nutrient compounds called polyphenols, found in many fruits, superfoods, herbs and botanicals, can significantly improve bone density.
Blueberries And Bone Health
Blueberries are winning accolades in many areas of research these days. Perhaps the most surprising is in the area of skeletal health. There have been two lines of research in animals. One study used young, fast-growing rats that were fed a diet containing dried blueberry extract. These rats developed higher bone density than controls. Their serum contained high concentrations of phenolic acids, derived from the polyphenols that give blueberries their deep, vibrant color.
When the researchers exposed laboratory cultures of bone-forming cells (osteoblasts) to blood (serum) from these animals, they found that serum from the blueberry-fed rats was associated with an increase in development of osteoblasts into mature, functional bone cells. That kind of result suggests that the phenolic acids may have bone-building effects.
In another line of research, female rats had their ovaries removed and were divided into two groups: a control group and a group fed blueberry extract for 5 percent of their diet. The control group experienced a 6 percent loss of whole body bone mineral density. This was prevented in the blueberry-fed rats.
The study was designed to be a model of post-menopausal osteoporosis using rats whose estrogen levels were comparable to those of women after menopause. This is an exciting development in the search for natural ways to preserve and improve bone health in the burgeoning population of post-menopausal women. Similar research in humans is underway.
How do blueberries exert their beneficial effects on bone health? Studies are ongoing to clarify the mechanisms of action. Extensive polyphenol research in the areas of cancer, cardiovascular and neurodegenerative disease prevention are revealing the complex ways these compounds interact with our cells and DNA. Research on phenolic acids and bone cells suggests that the phenolic acids may stimulate bone building by interacting with genes that promote specific proteins involved in bone formation.
Other Polyphenol-Rich Sources
Studies are also displaying promising results for green tea polyphenols in the prevention of bone loss in women, using rat models. The mechanism of action for these benefits may be related to an antioxidant effect with decreases in acid-forming oxidative stress.
Other research shows that the botanical compound honokiol supports bone-building osteoblast cells and inhibits some of the gene pathways that contribute to osteoporosis. This research relates to the blueberry studies, since honokiol is a powerful polyphenol compound with numerous health benefits.
Just as it’s important to emphasize bone-building nutrients, it’s also critical to avoid foods that aggravate bone loss. Top culprits are carbonated drinks, excess alcohol consumption, over-intake of table salt and excess animal protein — all of which contribute to an overly acidic state. Instead, emphasize alkaline-forming vegetables and plant-based foods. And as the research continues to unfold, be sure to include blueberries and other polyphenol-rich ingredients to your daily fare. These foods support numerous areas of health in addition to your bones and can help protect overall wellness and vitality over the long term.
For more health and wellness information, visit www.dreliaz.org
http://easyhealthoptions.com/alternative-medicine/new-ways-to-strengthen-your-bones/
