Tips for building strong and healthy bones

May 26 2011

Most of us think of our bone structure as a solid, static mass that is hard and unchanging.  The fact is our skeletal structure is replaced approximately every ten years.  

Our bones are dynamic, living tissue that consists of about 25% water, 25% protein and approximately 50% mineral salts including calcium, phosphorus, magnesium, sodium and potassium.  Since bone remains are regularly found that are thousands of years old, why are we witnessing a rise in bone deterioration?  Osteoporosis is apparently a new disease.  

"Bone loss is occurring at greater levels than at anytime in recorded history based on our heavily refined grain-based diets, modern stress loads and lack of everyday activity," according to co-authors Dian Griesel, Ph.D. and her brother Tom Griesel of the new book TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust (BSH, 2011).  Gluten, not eating enough vegetables, poor quality proteins and inadequate healthy dietary fat intake, dehydration, stress and lack of activity are all culprits, say the Griesels.

They may have a point. Skeletal bones can last for thousands of years assuming they are in neutral pH soil or sand.  Decomposition, however, occurs rapidly if bones are left in acidic soil.  Grains, namely wheat, barley, rye, spelt, triticale and kamut all contain the acidic protein gluten.  Gluten is indicated as a contributor to bone loss in a variety of ways.  For example, it triggers inflammation in the intestine, which inhibits nutrient absorption that is vital to overall bone health.  Gluten also has a high phytate load.  Phytate from grains combines with minerals like calcium and magnesium, forming an unbreakable bond that restricts the absorption of these minerals.  

Fruit and vegetables along with healthy fats are very likely the best defense for counter-balancing the acidic environment created by grains.  "Without adequate fruits and vegetables, the body will rob minerals from bone to balance blood acidity.  Plants are perfect bone food.  Think about it, the largest animals in the world including elephants and giraffes build enormous bone structure on diets of leafy greens," points out Dian Griesel.

"Healthy fats are just as important," says Tom Griesel. "Quality sources of dietary fats transport the fat soluble vitamins A, D, E and K -- all of which are vital to proper calcium absorption."  These vitamins are also known to be the ones that protect against free radicals, which can contribute to bone destruction.  "Cholesterol in fat gets a bad rap, but it is the precursor in skin that is required to make vitamin D from the sun.  We need fat," he adds.

The Griesels offer three recommendations: 1.  Eat your fruits and vegetables while being certain to supplement your diet with healthy fats like eggs, nuts, avocados, fatty fish and beef.  2. Make sure you get up and active.  Strong muscles provide the perfect counter-resistance necessary for bones to stay strong.  And 3, Relax.  Even just one minute of deep breathing in a quiet place can reduce stress levels and improve cellular functioning.