building bone density?
After my recent unfortunate accident (broken leg) it is evident I need to step up the bone density issues I have had (osteoporosis that I truly feel was getting better after 6 months in to raw veganism)...The "doctors are advising either medications or a change in diet....I don't want either but would love to increase my bone health through my "raw foods"....any pointers??? Thanks!
Add lots of the dark dark greens to your diet daily. They will provide loads of the minerals you need. Also once healed get that impact cardio in. That is great for the bone density.
" If you can imagine it, you can create it. If you can dream it, you can become it." W.A. Ward
Right now I have to take the blood thinner coumadin to avoid DVT's (blood clots)...unfortunately the very foods I thrive on can affect clotting...I need to increase them gradually so they can monitor my levels...have blood work twice per week...fun...but your advice is well taken! Thanks!
Eat foods high in natural silicon - according to David Wolfe, in his book 'Eating for Beauty', silicon is particularly active at sites of bone-healing, where it assists in the laying down of calcium (it is even contended that silicon may transmutate into calcium, although this is contentious). Many of the nightshades have high levels of silicon in their skins, but eating high levels of nightshades is NOT necessarily the best approach, since the alkaloids they contain (also concentrated in the very same areas as the silicon) are known to be associated with joint problems - they apparently inhibit connective tissue formation. Stinging nettles are very high in silicon (but also high in Oxalic acid, so take it easy, if you don't wish to over-tax your kidneys). Radishes are also quite high in silicon.
All of Twinee's advice was excellent. Also, in addition to flooding your body with minerals from dark-green leafies (organic produce has a higher mineral content than non-organic - it's not just a pesticide consideration), it is prudent to cut down on protein if you still consume high levels of protein (this is less likely on a vegan diet, but if you go very heavily on the nuts and beans it's still conceivable).
Alkalinizing your body is also an excellent thing to do, for numerous health reasons, but particularly, in your case, for the fact that it will reduce your body's propensity to draw calcium from your bones in order to neutralize excess acid in the blood. To this end, vegetable juicing is an excellent approach, since it also provides your body with easily-assimilable minerals. Note that consuming high levels of phosphorous and/or sugar will totally undermine any attempts to build calcium reserves, since the body will draw calcium from the bones in order to cope with elevated levels of the aforementioned - it is such an irony that many vegetarians and vegans continue to consume huge quantites of fizzy drinks, while believing, at one and the same time, that they are living healthily simply because they cut out red meat and eat lots of vegetables!
Your retort about foods undermining your blood-thinning meds presumably refers to the Vitamin K content of green leafy vegetables? If so, then do bear in mind that, <PROVIDED you obtain your doctor's blessing!>, consumption of foods such as garlic and Omega 3-high foods will assist in regulation of clotting, and positively reduce the inflammatory effects of certain prostaglandins (foods high in Omega 6 can, under certain circumstances, have the opposite effect, through action on other prostaglandins to increase the inflammatory response).
It is also of VITAL importance to ensure good levels of vitamin D in your body - either through diet or through good exposure to sunshine on a daily basis. Without Vitamin D, your calcium absorption will hit rock-bottom, and sadly, after years of nightshifts, I have come to understand this on a personal level
Lastly, you may like to check out Viktor Kulvinskas' all-too-brief, but nonetheless useful, remarks on the subject of osteoporosis, here:
Weight-bearing exercise builds bones. This would include running, jogging, walking and weightlifting.
You can try calcium supplements (make sure it has some magnesium for absorption).
Sesame seeds have some calcium as well as dark greens, broccoli is great too (make green smoothies, if you can).
Yes, I have read that the current thinking is that calcium consumption should not be exceeded by magnesium consumption - too little or too much magnesium, in relation to calcium consumption, may reduce the absorption or retention of the calcium.
I split and moved the brief dialogue of mushrooms here: http://www.rawfoodtalk.com/forum/showthread.php?t=9561
I have sent my mom to our local health food store with list in hand to purchase many items suggested herein! Thank you for the great advice!
bone density update
Cross your fingers! I had my bone density re-done yesterday....results in a few days. My blood work showed improvements in FSH and LH levels (what does that mean?) and the dr. could not understand why they would be normal when I am post menapausel (at age 39!!!).....estrogen levels still low but we're working on that....hopefully being raw for 9 months has helped the bone density issues.....+ the homeopathic remedies and whole food supplements from "standar process.".....I'll post my results when I know them. Just wondering if anyone else has been through this???? Would like to know if RF has helped anyone else boost bone density. I do NOT want to take medication!!!!
you could also do this by doing weight training! :)
Mom of 2 Princesses! Serena 07/23/02 & Sabrina 01/26/05 and one baby on the way!!!!
I've definitely had experience with this one. I had a bone density scan 2 years ago, which revealed bone loss. In order to rebuild, I eat a lot of leafy greens. You can do this in the form of green smoothies as they are easily absorbed that way. Also, I had to put on weight, since I was too thin. If you have that issue also, I would suggest gaining weight with avocados, oils and nuts.
I ditto the weight bearing exercises comments too. Diet and exercise goes hand in hand.
My bone density improved, and I'm hoping the next test will be even better!
To learn more about me, visit my journal... :o
I lift weights 3Xper week,
swim 3X per week,
run 5X per week,
cycle 1-3 X per week
+ do Pilates 1-3 X per week
so I think I'm covered in the weight bearing exercise dept. :)
but thanks for the advice...I really don't enjoy weight lifting. I'm more of a "let's go" kind of person but you are so right...gotta keep the upper body and core strong too!!!
My dr has me on a regimine of "standard Process" whole food supplements as well so let's hope that my osteoporosis/osteopenia has reversed or at least improved. If it has maybe some of my skeptics will believe the whole raw food approach. Not that I care but I am so tired of defending my beliefs!!!
Thanks veggie.......we must've been typing replies at the same time! You give me hope! I am not really "too thin" but have low body fat (high muscle mass) so thanks for the encouragement....I love my greens and avacados!!!
Definitely start lifting weights. It's very important for bone density.
Weight training is a very good suggestion. It is also import to drink green drinks. Green drinks are really important because sometimes the body can have difficulty absorbing nutrients from food and green drinks are an easily absorbable form for the body to get nutrients (especially minerals). I have copied this from a previous post I answered:
The basic idea is this:
First, the body protects the lining of the intestines from acid with mucus. Over years of eating cooked foods the mucus lining can become quite thick and rubbery causing nutrient absorbtion to decrease.
Second, when food enters the stomach acid is produced to break it down (this makes the nurtrients available for absorption. When it moves into the intestines bile is produced to neutralize the acid. The body neutralises the acid with minerals. If the body has a shortage of minerals (or certain minerals) it stops producing acid in the stomach, because it doesn't have the resources to neutralise it later on. If it stops the acid production then the food is even less available for nutrient absorption, which means that the body has even less minerals. It becomes a vicious cycle. (the body stores lots of minerals in our bones, so having osteoperosis suggests to me that your body may be using the stored minerals to try to counteract over acidity)
When you separate the nutrients from the food manually (through juicing and/or blending) the food is in a state that allows for much better absorption, which means that the body can start absorbing minerals. As it does this the body will restart the process putting acid into the stomach, restarting a healthier digestive process.
It is really important to be having green drinks every day, especially at the beginning of eating RAW. Actually, even if you are not RAW I think it is really important. So I suggest that you go and buy a cheap juicer and start juicing every day. A good juice to start with is 1/3 cucumber, 1/3 celery, 1/3 apple. Use this as a quite pleasantly sweet tasting base and add whatever other veggies you like. Some cheap juicers I have had will even juice a small amout of leafy greens, which are really good for you as well.