Bones, Bones, Bones

As women get older, the risk of osteoporosis increases. This is mainly from hormonal imbalance and nutrient malabsorption.

Before we rush to calcium supplementation however, we must remember that all the minerals in our body exist in a dynamic balance. If we have calcium deficiency, other minerals in our body will also be out of balance.

A better approach would be to increase calcium absorption via our diet. This will improve the general effectiveness of all minerals.

To absorb calcium properly we require adequate dietary levels of magnesium, vitamins A, C and D, and phosphorus.

Magnesium rich foods include dried seaweed, such as kelp and Kombu; beans including soybeans and Aduki beans; whole grains particularly buckwheat; and nuts and seeds.

For sufficient vitamin D levels, we need sun exposure, ideally 20% of the body exposed for 30 minutes daily. Otherwise chlorophyll foods, such as the micro algae and cereal grasses in the diet will be helpful. Most green plants will also provide vitamins A and C, and phosphorus.

As we age, we need to exercise regularly but moderately. Weight-bearing exercise may help increase bone mass and halt calcium loss.

In Chinese medicine, kidneys (the water element) rule our skeleton/bones. For vegans like me, the best tonic for the water element is a soup of beans cooked with seaweed. Otherwise a bone broth or a soup that includes fish, like sardines or anchovies, cooked with acid vegetables may be effective.

Presoaking beans, legumes and grains will neutralise their phytic acid and increase calcium absorption.

Lastly, for those very deficient or with a very poor diet, supplements containing calcium, magnesium, vitamin D3 and K2, and boron may be useful. My favourite one is @cytoplan_ Bone Support.