What Your Wrinkles Say About Your Bone Health

Did you know that women with more wrinkles are also more likely to have lower bone mineral density? Bone and skin share several structures, including collagen. Most of bone, in fact, is composed of collagen. While many skin creams tout that their creams contain collagen, this is not going to help your bone health and strength in any way.

There is much discussion around what helps with bone strength. Calcium (often in the form of dairy products) is the first thing that many people think of as a strong bone builder. It is a key ingredient, however, Calcium is not the only thing you need for strong bones. In fact, if you supplement calcium without taking all the other nutrients into account, you may be making your bones more brittle and increase the chances of having a fracture.  

Understanding the structure and function of bones will help us figure out why calcium alone is not the answer.

• Bones are composed of calcium phosphate salts (65%) for hardness, and a collagen matrix (35%) for flexibility.
• When all the calcium from a bone is removed, leaving the collagen matrix, the bone will bend, not break, when subjected to stress.
• When the collagen matrix is removed and the calcium salts remain, the bone will break when stress is applied.

For strong bones that can withstand stress, we need many synergistic nutrients besides calcium: magnesium, phosphorus, boron, copper, manganese, zinc, plus the vitamins C, D, K, B6, and folic acid.

• We also need sufficient amounts of protein for the collagen matrix, and healthful fats for Vitamin D absorption and protection against bone-destroying free radicals.
• To get sufficient Vitamin D, we need 30 minutes or more of sunlight, or at least daylight, every day, without sunscreen. An SPF of 8 blocks 95% of the production of Vitamin D on the skin and anything higher blocks it all.

Dietary Approach to Strong Bones

Follow these simple recommendations, and you can be sure that you are giving your bones the best chances to stay healthy and strong:

• Eat plenty of vegetables, especially leafy greens (which are rich in calcium). Five to seven portions daily and include parsley, roots, and cruciferous vegetables such as cauliflower and cabbage. They are rich in magnesium, which are essential in bone formation and calcium utilization.
• Cook with stocks made with vegetables and a stick of kombu seaweed, or with fish, chicken or beef bones and a tablespoon of vinegar to liberate the minerals.
• Eat a moderate amount of sunflower and pumpkin seeds for the minerals and natural fats
• Include a modest amount of whole grains for the fiber and complex carbohydrates
  Eat beans and naturally raised animal foods for protein
• Use butter, extra virgin olive, flaxseed, and unrefined sesame oils for essential fatty acids.
• Avoid foods that create acidic blood pH – such as dairy, meat, sugar, and caffeine. When the body needs to balance blood pH, it will draw calcium from the bones – this can reduce bone density.
• Avoid soda – phosphorous from soda compete with calcium for absorption.

If you'd like more information on how you can reduce your risk of bone loss or other information on healthy aging, please click below to schedule your FREE 30 minute nutrition information session.  

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