April 2008 - Vol 3 Issue 4
Surprising Bone Builders
Five tips you won't believe
by Michelle Gibeault Traub, R.D.
You hear over and over again about the amazing bone-building impact of the dynamic duo - calcium and vitamin D. But, there are other lesser-known ways to develop a strong, healthy frame. Here are five bone builders that just might surprise you:
Sunshine – Many cultures worship the sun for the bountiful resources that it brings. Yet, for the past two decades we have been cautioned about the dangers of skin cancer, a very scary consequence of excess sun exposure. As is true of everything, evidence is building that moderation is key. Regular sun exposure helps the body to naturally produce vitamin D which is essential for strong, healthy bones. Vitamin D also appears to play a role in strengthening the immune system and possibly even preventing cellular diseases like cancer. Experts estimate that approximately 15 minutes of sun hitting your face, hands, and arms will produce an ample amount of vitamin D. After that brief period, remember to cover up and slather on a sunscreen with an SPF of 30. If you aren’t able to fit in a daily dose of sun, make sure to get your vitamin D through foods (fatty fish, fortified dairy, mushrooms) or supplements.
Omega-3 Fatty Acids – Just like sun, for a while all fats had a bad name. But, the good news about omega-3 fats continues to build. Along with evidence that omega-3 fatty acids help to calm the inflammation that is responsible for arthritis pain and heart disease comes findings on this polyunsaturated fats’ ability to strengthen bone tissue. Studies have shown that higher levels of omega-3 fats in the blood tend to correlate with greater bone mineral density. To increase your intake of omega-3 fatty acids makes sure to include walnuts, flax, or fish. If you aren’t able to get enough of these foods, then taking an omega-3 fatty acid supplement might be right for you. For more information, see “Bone up on Fat”
Tea – You may have heard that teas’ antioxidant content makes it a champion at boosting the immune system, but who would have thought it could strengthen bones too? Tea is truly a paradox in the bone health department. On the one hand it contains caffeine which has been shown to lower bone mineral content, and also oxalic acid, a substance that can bind calcium. But, on the other hand, the black, green, and oolong varieties of tea contain a variety of compounds including fluoride, flavanoids, and phytoestrogens, which all seem to aid in bone health. Studies have even shown that regular tea drinkers had stronger bone mineral density. So, drink your tea, but make sure to get plenty of calcium too. That way if the calcium does get bound to the natural oxalic acid you will have plenty to spare. Fans of Adora Calcium like to add it to a cup of tea as a daily treat. (Read more Adora tips here).
Inulin – The same ingredient that adds a healthy boost of fiber to some of your favorite foods could actually help increase your calcium intake as well. Inulin (oligofructose) is a prebiotic, a type of fiber that fuels healthy bacteria in your digestive tract. Studies have pointed to inulin’s ability to help the body absorb calcium. The good news is that given fiber’s role as a filling, low calorie addition to foods, inulin is showing up in lots of new places. Check food labels for inulin in everything from breakfast cereals and crackers to soups, yogurt, and frozen treats.
Body Weight – Although fashion magazines and some diet gurus will have you think otherwise, thin is not always in. A small, thin frame means less bone mass. As a result, when the natural bone loss that occurs with age starts to take its toll (as soon as in your 20s!) thin, waif types are the first to experience signs of osteopenia and osteoporosis. But, be warned, excess fat is not helpful in building truly strong, dense bones. In fact, a recent study indicated that it is muscle mass not fat that has the greatest impact on bone density. The bottom line for bone health – no matter what your size or weight, building ample muscle and participating in weight-bearing exercise is essential for creating the type of strong bones that will carry you through to old age.
References
- Warner, Jennifer. Drinking Tea May Slow Bone Loss: Study Shows Elderly Tea Drinkers Have Higher Bone Density. WebMD Medical News. Oct. 8, 2007, retried 4/18/08 LINK
- Tea good for the bones. BBC News. May 13, 2002, retrieved 4/18/08 LINK
- Daniells, Stephen. Scientists pinpoint inulin's calcium absorption site. www.nutraingredients-usa.com. Sep 20, 2007. retrieved 4/18/08 LINK
- Travison, Thomas et al. Lean Mass and Not Fat Mass is Associate With Male Proximal Femur Strength. Journal of Bone and Mineral Research. Vol 23. Number 2. October 8, 2007. pp 189-197.
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