Proper alignment of the skeleton is also crucial for maintaining healthy bones and hips throughout life. Pilates and yoga are excellent for alignment.
Reduce phosphate consumption. Phosphate consumption directly interferes with calcium absorption. Eliminate cola and root beer drinks, which have a high phosphate content.
Quit smoking and cut back on alcohol. Since smokers, along with women who consume two or more alcoholic drinks daily, are at the highest risk for osteoporosis, women should refrain from smoking and limit alcohol intake.[4]
Limit caffeine. Caffeine increases the rate at which calcium is lost in the urine. Daily intake should be limited to no more than the equivalent of the amount of caffeine found in one to two cups of coffee. [5]
Decrease stress hormones. If you are depressed or under chronic stress, get help. Depression increases the risk for osteoporosis. The stress hormone known as cortisol is higher in depressed or chronically stressed individuals, and over time, this hormone results in bone (and skin) breakdown.
Vitamin D. According to Michael Holick, M.D., Ph.D., Chief of Endocrinology, Metabolism and Nutrition at Boston University School of Medicine, blood levels less than 20 ng/ml can greatly increase your risk of osteoporosis [6], while the lowest average blood concentration for vitamin D that demonstrates fracture reductions is equivalent to 30 ng/ml. [7] Consuming adequate levels of vitamin D is associated with lower risk of hip fractures in postmenopausal women, according to research from Brigham and Women’s Hospital and Harvard Medical School. [8] Take at least 2,000 IU of vitamin D per day [9], aiming for an optimal level of 40-100 ng/ml.
Beta-carotene. Take 25,000 units per day (15 mg). Beta-carotene is converted into vitamin A in the body. Vitamin A promotes a healthy intestinal epithelium, which is important for optimal absorption of nutrients, and it also promotes strong joints. It is found in abundance in yellow and orange vegetables such as acorn squash and carrots and also in dark green leafy vegetables.
Natural progesterone. Progesterone’s role in bone metabolism is well documented but frequently overlooked.[10] I recommend one-quarter to one-half teaspoon of two percent cream daily on the skin.
Vitamin C. This nutrient assists in collagen synthesis and repair (in bones and skin). The recommended dose is 2,000 mg per day. [11] The work of Dr. Linus Pauling suggests that optimal vitamin C intake should be much higher than we’ve been taught. An orange provides only 60 mg per day, but Dr. Pauling’s evidence is quite convincing that vitamin C is beneficial and has no side effects at levels around 2,000 mg per day or even more.
Magnesium. Though calcium gets all the credit when it comes to bone health, magnesium is equally important. Magnesium is a constituent of bone and is essential for several biochemical reactions involved in bone building. A diet low in magnesium, the norm for the standard American diet, and relatively high in calcium actually contributes to osteoporosis. Though blood levels of magnesium are often normal, this is misleading. A more accurate test is red blood cell magnesium, which is often low in cases of depression and fatigue. Overconsumption of processed food is usually the culprit in magnesium deficiency. This nutrient is found in organically grown vegetables, whole grains, sea vegetables and meats such as turkey. I recommend a magnesium supplement daily at a dose of 400 to 800 mg per day, depending upon the quality of your diet. [12]
Manganese. This nutrient should be supplemented in the form of manganese picolinate. The recommended dose is 15 mg per day.
Calcium. Taking calcium without vitamin D is almost useless. That said, calcium supplementation is valuable. Take 1,000 to 1,500 mg per day in the form of aspartate, citrate, or lactate. You can take less if you obtain significant amounts from your food. Despite widespread promotion of the antacid Tums as a way to obtain needed calcium, better supplements are available. Although the calcium carbonate found in Tums has been shown to increase bone density, it also exerts an alkalizing effect on stomach acid, thereby inhibiting calcium absorption and increasing the risk of kidney stones.[13]
Boron. Boron is a trace element found in fruits, nuts and vegetables. It has been found to reduce urinary calcium loss and to increase serum levels of 17-beta estradiol (the most biologically active estrogen); both of these effects help bone health. The minimum daily dose of boron needed (2 mg per day) is easily met with a diet rich in fruits, nuts and vegetables; supplements can be taken up to 12 mg per day. [14]
Your bones and skin were designed to support you for life. With a little help from you, they can do just that!
