2015 Library Series: Oldies But Goodies

  

Kathy has been presenting cutting-edge nutrition information at the Poudre Valley Libraries since 2009. In this year's series of presentations she will update some of her most popular topics with the newest information to help you become your own best health resource. Healthy aging is not merely surviving; it is thriving!   

  

The presentations will be given at the Poudre Valley Libraries; rotating between the Old Town Library and Council Tree Library. They will always be on the second Thursday of the month at 7:00 to 8:30.  The next presentation is:

    

Healthy Bones for Life!

Image:http://www.mapi.com

 

Bone is a living tissue that constantly repairs itself by absorbing and replacing cells. Osteoporosis develops when the removal or absorption of old bone happens at a greater pace than the body's ability to create new bone. As a result, bones become brittle and weak. A person might break or fracture a bone simply by sneezing, bending down, or taking a slight fall.

Osteoporosis happens as we age, but certain factors accelerate the process. The foods we eat can leach calcium from our bones such as high-sugar, refined grains, coffee, sodas, alcohol, and tobacco. Various pharmaceuticals such as steroids and gastrointestinal medication can disrupt our calcium levels as well. A higher risk for osteoporosis exists for women, older adults, people with small frames, a family history of hormone imbalances in the thyroid or adrenals, or those who have a sedentary lifestyle.

Bone density machines can help determine the mineral density of your bones. But, in general, it is a good idea to support your bone health as you age regardless.

Here are 6 ways to help support your bone health:

1. Calcium. Calcium is crucial for strong, healthy bones. Not all calcium supplements are equal and some use forms of calcium are not easily absorbed by the body. Try adding in calcium rich foods such as salmon, leafy greens, organic dairy products, and soy. For additional supplementation, chat with me about the right calcium supplement for you.

2. Trace minerals. Calcium does not work alone in our bones. We need a broad range of other minerals. Our food supply does not contain the rich mineral content it did 50 years ago. I suggest using Himalayan Sea salt to supplement mineral levels. Trace minerals provide a broad spectrum of minerals that we need to maintain optimal health and the ratio between those minerals is as important as the minerals themselves.

3. Essential Fatty Acids. The omega oils help lubricate joints and reduce inflammation in the tissue and muscle surrounding our bones. Eat more salmon and other fish, olive and flaxseed oils, nuts, and leafy green vegetables. Supplements such as small fish oils and krill are great ways to increase omegas.

4. Exercise. Exercise can help build strong bones and slow down bone loss. It is best to have a consistent exercise regimen throughout your life, rather than exercising in small bursts. Alternate strength training with resistance exercise. Always check in with your doctor before beginning an exercise routine.

5. Vitamin D. Vitamin D is an essential nutrient for bone health. Because of our modern lifestyles, we do not get the proper amounts of vitamin D from our environment. Talk with me about ways to supplement Vitamin D in your diet. 

6. Vitamin K2. Vitamin K2 is the "new kid on the block" when it comes to nutrients that can support healthy bones and at the same time promote cardio-vascular health. K2 is not the same as vitamin K1, which is available in green leafy veggies. K2 is found in foods that are fermented such as a fermented soy product called natto. It is also found in pasture raised eggs, liver, other organ meats, and aged cheese. Many people find it easiest to supplement with this important bone supportive nutrient.

References
Pizzorno, Joseph E., and Michael T. Murray. 1999. Textbook of natural medicine. Edinburgh: Churchill Livingstone.