So one of the things I see as a doctor and coach is chronic pain and poor mobility as a result and far from it being just the way it is there is actually a lot that can be improved.
This post is one of a series but for today lets talk about nutrition.
I fully believe that a wholefood plant- based (WFPB) diet is the way ahead here and the only way. Meat and animal products are highly inflammatory and the root cause of all pain is inflammation therefore it is not hard to see why this might cause problems. WFPB is widely acknowledged to be anti-inflammatory due to the high level of antioxidants it supplies to the body – these can prevent or slow damage to cells caused by free radicals which are unstable waste molecules that the body produces as a reaction to environmental and other pressures including that caused by our diet.
Please see the here for the Plant- Based Health Professionals Guide to Healthy eating – whilst this may not be what you want to do completely – incorporating what aspects you can will only aid your health and skeletal system.
Good nutrition is essential and the Lifelong Vitality (LLV) supplement pack is definitely worth getting for the abundance of multi-vitamin and minerals, essential fatty acids and the high levels of phytonutrients containing those amazing anti-oxidants – see separate info for full details on why adding in supplements is essential.
Protein especially soya is highly beneficial (2 portions a day – 1 can be soya milk with the other tofu), cows milk does not confer benefit but that is a whole other subject I will examine another day.
Omega 3 and 6 are the bone promoting fatty acids – due to concerns about fish stocks and also pollution personally I would advise using a vegan source such as that from flax-seed and algae – there is no agreed value on what level or omega 3 is beneficial for the body in general but 1000mg is widely used – just over that in LLV.
Prevent calcium loss by avoiding alcohol, fizzy drinks, antacids, stress, cortisol secretion, salt and sugar
To maintain bone health – weight-bearing exercise is essential – walking is not enough on its own while it does prevent loss of bone stock it does not improve density but if you add in a weighted vest or leg weights or backpack it will fit the bill, as well running, skipping, dancing are all good forms to do this.
Risk of osteoporosis increases due to micronutrient shortage of vitamin D which is also sequestered in fat and those who are overweight.
Protein needs – adults 0.83gm/kg, in the over 60s 1gm/kg for strength athletes 1.3-1.9gm/kg and for endurance vegan athletes 1.3-1.5gm/kg
Studies have shown that there is an increased risk of fracture with higher rates of animal protein ingestion but more study is needed. We do know that plant-protein is more alkaline and therefore more bone promoting.
Other essential micronutrients are vitamin B12 – 167% of RDA in LLV also vitamin C and vitamin K again at recommended levels. Minerals such as magnesium, boran and potassium are all vital for healthy bones and present abundantly in a variety of green veg as well as the supplements.
What about calcium supplementation? Well this is a tricky area as actually too much can cause more trouble that it is worth with higher risks of cardiovascular disease and that of strokes and the evidence is unclear of how much is actually beneficial – most multi-vitamin supplements don’t include it the LLV does at a level of 50% of the RDA. Top up with low oxalate green veg to improve absorption such as broccoli, bok choy, kale, napa, cabbage, watercress, mustard and turnip greens – these all absorb at a rate of 40-60% whereas my beloved spinach has a low absorption of only 5%
To be continued
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