In the last article in a series on osteoporosis, medical herbalist Sabine Hiller looks at the role of diet and herbs.
Natural protection for your bones
Osteoporosis – Part 3 Sabine Hiller Osteoporosis occurs when bone is broken down faster than it is being rebuilt. In this last article of a three-part series on the condition, I am looking at the role of diet and where herbs come in.
Healthy bones require calcium, magnesium and phosphorus and numerous other nutrients, including essential fatty acids, vitamins D, K, B6, B12, folic acid, boron and silicon.
Diet and herbs Calcium-rich foods include fish with edible bones (like sardines), dairy, tofu, blackstrap molasses, sesame seeds, almonds, pulses, figs and dark-green vegetables. In order to absorb calcium, we need stomach acid. As we get older, we tend to produce less stomach acid, making some forms of calcium harder to absorb. This is where herbal medicine can help – with the judicious use of bitter herbs to stimulate digestive activity.
Losing calcium through urine means it won’t be available to you. High-protein and high-sugar diets, excess salt and coffee all exacerbate calcium loss through urine, while stress can make it harder for your body to use calcium. Reconsidering both your diet and lifestyle can make a big difference. A medical herbalist can help you to review these issues and support you in making appropriate changes.
Magnesium-rich foods include tofu, seeds and nuts (especially sunflower seeds), barley, buckwheat, pulses, dark-green vegetables, artichokes, fish, grains (especially when sprouted), watermelon, potatoes and millet. It is advisable to include magnesium-rich foods in every meal, as the mineral is best absorbed in small, repeated doses. Avoid soft-drinks – they contain a lot of phosphorus, which when taken in excess, interferes with both magnesium and calcium absorption.
Vitamin D promotes bone mineralisation and is generally involved in the growth and maintenance of bone (as well as being important in preventing cardiovascular disease and cancer). It is different from the other nutrients in that, given enough time in the sun, the body synthesises Vitamin D itself out of cholesterol. However, you also get vitamin D from egg yolks, butter, fatty fish and liver. This means strict vegetarians and vegans living in not-so sunny climates like Ireland will need to supplement Vitamin D.
Vitamin K is needed for the conversion of osteocalcin, an important protein that anchors calcium and holds it in place in the bone matrix. Good sources are dark green vegetables – broccoli, cabbage, kale, lettuce, spinach, green tea – as well as asparagus, oats, whole wheat and fresh green peas.
Boron activates oestrogen and vitamin D conversion, and helps prevent the loss of calcium through urine. Boron sources include fruit, vegetables (especially dark green vegetables), parsley, nuts, miso (a tasty soya-paste used in soups and stews) and tofu.
Folic acid is one of the B vitamins. Lack of folic acid can result in increased levels of homocysteine, a compound that interferes with the building of the bone matrix, thereby accelerating osteoporosis. It can be found in green leafy vegetables, green peas, pulses (especially lentils, black-eye beans, pinto beans and chick peas), okra and asparagus.
Silicon strengthens the bone matrix – nettle tops as well as horsetail (Equisetum arvense) are good sources, and I often include them in prescriptions for osteoporosis support.
Phytooestrogens increase bone density. They are found in linseed, soya products, parsley, fennel, alfalfa and many medicinal herbs.
Essential fatty acids: Omega 3 fatty acids are extremely important for bone health – food sources are fatty fish, linseed, hempseed and other nuts and seeds.
Also involved in the bone building team are zinc (found in oysters, crab meat, dark turkey meat, lean beef, pumpkin seeds, yoghurt, lentils, tofu) and manganese (widely found in many foods, but as calcium and iron interfere with manganese absorption, people on iron or calcium supplements may need to look at their manganese status).
The bottom line is eat plenty of fresh vegetables, including daily servings of green leafy veg, grains and pulses, fresh fruit, nuts and seeds and good quality oils. Complement these with free-range eggs, fish, shell fish, organic dairy products or good quality meat. Avoid smoking and try to just have the occasional drink. Choose a form of exercise you enjoy and exercise regularly.
> Sabine Hiller BSc(Hons) MIIMH MNIMH – is a qualified professional medical herbalist based in Westport. She is a member of the Irish Institute of Medical Herbalists and the National Institute of Medical Herbalists (UK). She can be contacted at 098 35909.
Click here for Osteoporosis, part 2 – lifestyle Click here for Osteoporisis Part 1 - Look after your internal scaffolding
