Dietary Recommendations for Good Bone Health

Follow these guidelines for healthy bones.

| June 2018

  • Omega-3 fats, such as fish, help reduce inflammation.
    Photo by Pixabay/picjumbo_com
  • "The Whole-Body Approach to Osteoporosis" by R. Keith McCormick will help you address osteoporosis.
    Cover courtesy New Harbinger Publications

The Whole-Body Approach to Osteoporosis (New Harbinger Publications, 2008) by R. Keith McCormick will help you address and prevent osteoporosis. While medication can sometimes help, it won't fully address the underlying causes of your osteoporosis or osteopenia. To restore bone health, you'll need a targeted program combining the best bone-building strategies from traditional and holistic medicine. 

Dietary Recommendations for Good Bone Health

There is no exact bone-healthy diet. Today, most people know that fruits and vegetables, especially vegetables, should be at the top of their nutritious foods list. You also need a good amount of protein, but obviously not an excessive amount. One interesting, and often disturbing, fact about my osteoporosis patients is that many of them seem obsessed with the foods they should or should not consume. They have become so focused on their diet that all of their joy in eating has been lost. This is in no way beneficial.

Eating for optimal skeletal health doesn’t have to be complicated. Certainly, questioning every bite that you ingest is counterproductive. That said, it is still important to understand that if you have osteoporosis, you are in a nutritionally deficient hole. A good, healthy diet, one that is adequate for someone in good health, may not be adequate for you. You can climb out of the hole you’re in only by eating well, supplementing your diet with specific nutrients, not worrying excessively about small details, and making sure that you are enjoying life. You   don’t have to cook anything special. Just follow these general recommendations and you’ll be fine.

Don’t eat on the run. 

Low-stress dining is important. When you eat too fast, you don’t absorb nutrients efficiently.

Eat four to five times a day

It’s best not to go for long periods without eating. Each time you go for five or more hours without eating, your adrenal glands have to pump out more of the hormone cortisol to maintain your blood glucose levels. This is very stressful for these glands. Moreover, constantly elevated cortisol levels reduce osteoblast activity, lower BMD, and increase fracture risk. Eat frequently, but only to satiation.

Try to eat as much fresh, unprocessed, and organic food as possible

This is common sense, but you also want to avoid foods with additives, preservatives, and pesticides. Processed foods add a toxic load to your body. Plus, they usually lack antioxidants and other nutrients.



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