Naturopathic Control: bone health

Bones are alive, with the capacity to grow, regenerate and die. After reaching 30, your body is likely to produce bone mass slower than it depletes it. This leads to osteoporosis. The risk of osteoporosis is greater around the stages of menopause. This is noteworthy because low bone density leads to fractures and associated complications that are sometimes even life threatening. However, this post discusses how you can naturally promote bone density through lifestyle.

In short, people most likely to suffer osteoporosis include women, thin framed people, people with family history of osteoporosis, contributing lifestyle mentioned discussed below, low calcium diet, low vitamin D intake.

Nutrients that promote good bone health

Vitamin K2 (Mk7 preferably or Mk4 if not) w vitamin D. Vitamin K essentially instructs your body to move calcium from soft tissue (which causes problems like hardened arteries) to the bones.

Common sources of vitamin K

Basil (fresh and dried)
Sauerkraut, especially if made with white cabbage (provides vitamin K2)
Cauliflower provides vitamin K (which I prepare as a fermented vegan ceviche)
Ghee (K2) (though it is NOT vegan)

Collagen

Common sources of collagen

garlic (boosts collagen thanks to its sulfur content that slows down the breakdown of collagen)
egg whites

Vitamin D (preferably D3, which is usually animal-sourced). This vitamin promotes calcium absorption.
Calcium, non-inflammatory types (Leafy greens, chia seeds, sesame seeds, beans, lentils, sardines)
Magnesium to balance Calcium
Vitamin C
Red onions

Things to limit or avoid

high calcium intake without a balance of the other nutrients (mentioned above). Without the other balancing nutrients, you run the risk of hardening your arteries with an excessive amount of calcium. Needless to say, your bones will not even be able to absorb much of that calcium without the other complementary nutrients.
Alcohol (which lowers bone density)
smoking (which lowers bone density)
Salt aka Sodium Chloride / NaCl (which acidifies in blood)
inactivity

Exercises to promote good bone health

The best form of exercise to prevent osteoporosis includes those that are weight-bearing (like some forms of aerobics). These exercises will force your bones to strengthen in order to compensate for the extra load from weight-bearing exercise. Here are examples of exercises to improve and maintain bone health.

Caroline Jordan's YouTube 27-minute video workout routine called 'OSTEOPOROSIS EXERCISES | A WORKOUT ROUTINE FOR STRONGER BONES'

Here are some other exercises.

impact exercises, preferably those that involve jumping. If you have knee or other issues that make these exercises problematic, do low impact versions.

jumping jacks. 30 daily repetitions should suffice

For upper body

boxing that hits something to create impact. See more examples.
pushups

squatting
flamingo exercise

YouTube video 'Pilates on the wall: Flamingo' exercise

CONTENT RELATED TO BONE HEALTH

Agar agar. agar agar is even used as a more effective and vegan substitute for gelatin for treating bone, cartilage and joint damage. In fact, its use can prevent the need for operations like hip and knee replacement.
Sauerkraut may help to support good bone health. See how to make sauerkraut.

Agar agar, aka kanten, seaweed gelatin, China grass, sea vegetable gelatin (gelatina vegetal). Agar agar is a sea weed extract that is mostly found in health food stores and supermarkets, especially Asian supermarkets in a white powder or thread form. The thread form looks like translucent plastic threads. Agar agar is also used as a vegan substitute for gelatin.

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Uses of Agar Agar

Medicinally, agar has several applications. For instance, it is used as a mild laxative that can help in removing toxins, fats and sugar from the gut. Since it absorbs glucose from the stomach and passes through the gut quickly, agar agar is ideal for people with type 2 diabetes melitus. Additionally, it also absorbs cholesterol and is therefore good for lowering cholesterol. In fact, agar agar is even used as a more effective and vegan substitute for gelatin for treating bone, cartilage and joint damage. In fact, its use can prevent the need for operations like hip and knee replacement. Since it helps to regenerate tissue and organs, agar agar is even repairs kidney and heart damage. In fact, it is simply useful in the treatment of all diseases and injuries, including heart disease, cancer, Alzheimers and Parkinsons disease. Since agar agar can contribute to the reversal of any disease (and improvement of one's general health), its use may contribute to not needing / avoiding stem cell transplants (a common treatment for some types of cancer). Yes, it is also good estrogen-dependent cancers like breast cancer, ovarian tumors and uterine cancer. It is common for medical use to involve one serving daily for up to 2 months, 30 minutes before meals or 2 hours after meals. However, do NOT use agar agar if you have viral or bacterial infections (as it promotes microbial growth).
For weight loss and as a high fiber, vegan health food in ice cream, jelly desserts, meal replacement recipes, 'milk' thickeners and so on. As with any other algae, it is rich in iodine and trace minerals. It is often used for weight loss because it is free of sugar, carbs, fat and calories but has lots of fiber. Furthermore, agar agar is free from starch, soy, corn, gluten, yeast, wheat, milk, egg and preservatives. Agar allows you to create solid forms from liquids to the extent that the end product may be sliced with a knife, chewed and swallowed. Although having 0 calories, it has a slightly sweet taste. Although the taste of end products can be the same as gelatin (an animal product), agar agar renders end products with a different feel. For instance, agar agar products do not have the same soft and bouncy feeling as gelatin. Agar agar is commonly used to thicken soups, ice creams and to create fruit desserts. NB, Agar agar is free of taste, odor or color. NB it will not set in certain conditions, namely in wine, vinegar, distilled water, foods rich in oxalic acid (like chocolate, spinach, beets, beet greens, wheat germ, peanuts).
Cosmetically, agar agar can be used to soften and moisturize the skin and hair. It can therefore be used in soap, ointments, lotions and creams, especially since it has anti-wrinkling properties. It has been said to be used in toothpaste.

Agar Agar in Powder Form

Quantity to use is roughly 1 tsp powder : 1.3 cups liquid for a sold product that can be cut with a knife.

Add the powder to only cold water or other clear liquid that allows you to see how well it dissolves. (It will form clumps if added to hot water).
Whisk and bring to a boil until the powder is completely dissolved. Check whether the agar agar has completely dissolved by looking at the solution while it pours out of a spoon.
Continue whisking until the end to ensure the agar agar does not settle and create a gel layer at the bottom of the pot.
Dissolve sugar if you wish the sweet taste.
Turn off the heat and quickly add fruit puree (and lime to taste if you wish), tea, milk and or juice.
Pour into the mold while still hot. Get rid of air bubbles before the liquid cools and sets by stirring around them with a spoon and or tapping the bottom of a firm mold on a hard surface.
Add chunks of fruit and pieces of leaves (like mint for instance).
Allow to set either at room temperature or in the refrigerator. (Unlike gelatin, agar agar does not need to be refrigerated in order to set). If you wish to pour different layers, use a fork to stick holes in the first layer when it has already fully set before pouring the second layer. Do not worry about melting the first layer since agar agar does not melt easily with heat.

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Agar Agar in Strand Form

Quantity to use is roughly 1/3 cup of chopped up strands : 1.3 cups liquid for a sold product that can be cut with a knife.

Soak the strands in cold water or other clear liquid that allows you to see how well it dissolves for 15 minutes.
When soft and hydrated, simmer for roughly 5 minutes or until the pieces are completely dissolved.
Follow the steps used for the powder form after the powder is thoroughly dissolved in hot liquid. (See above)

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