Osteoporosis Part II: Food For Bone Health

 

In life, there are 3 pillars of health: food, sleep, and sexual energy. These are the prime factors that life and vitality are based on. It’s what we do throughout our day to maintain life and health. 

Diet is crucial to our overall well-being, and can be both the prevention and the cure for many ailments. In bone health specifically, there have been studies done on the type of food one consumes and its effect on bones. What Putnam et al found was that the components of the diet that had a beneficial effect on bone were the soluble fibers, found in legumes and fruits, as they enhance calcium and magnesium absorption. As well as monounsaturated fats, such as omega-3s in olive oil and fish, surppresse the production of the cytokines that are involved in the breakdown of bone and thus reduced ostpeoclastic resorption. 

On the other hand, simple sugars and saturated fats were found to be detrimental to bone health, as they enhance calcium excretion and inhibit absorption in the digestive tract. The study also discussed the specific foods known as bone resorption inhibitory food items (BRIFI) that can reduce the breakdown of bone. The specific foods mentioned included: fennel, celeriac, prunes, oranges, French beans and farmed and wild mushrooms, excluding Shiitake.

 The research on the effect of the diet on bone health is quite extensive, with the most well known superstar for strong bones being calcium. Calcium is a mineral that hardens and helps keep bones healthy and strong. However, the lesser known, but equally important mineral is magnesium. Magnesium plays a role in the production of collagen, the functioning of bone cells, the activation of vitamin D, and the absorption of calcium. Both calcium and magnesium are essential minerals, meaning our body cannot make them on our own, and therefore, we must consume them. Interestingly, calcium and magnesium cancel each other out biochemically, so it's important to remember, if considering supplementation, to take calcium during the day and magnesium separately at night to also aid in sleep. The main whole food sources for calcium are dairy, like milk, yogurt, and cheese, and in addition, surprising foods like sesame seeds, kale and dark leafy green vegetables are calcium powerhouses to keep in mind. As for magnesium, the top foods are seeds, nuts, beans, and soy. 

Vitamin D is the next big superstar, it aids in bone health by being converted into calcitriol, which binds to receptors and promotes calcium absorption. It also stimulates the osteoblasts and inhibits the osteoclasts. Vitamin D rich foods include dairy, fatty fish and mushrooms, however, the best source comes directly from the sun.

 

According to the National Institutes of Health (NIH), a vitamin D level below 20 ng/mL (nanograms per milliliter) would be considered "deficient" and warrant some sort of supplementation. Levels between 20-30 ng/mL are on the low side and would be considered insufficient, and supplementation might be recommended, depending upon individual factors and should be up to patient and doctor together. Vitamin K2 also helps with Vitamin D absorption. 

Ayurvedic protocol creates the conditions for the body to make what it needs, with a  focus on circadian rhythms, including rising with the sun, offering the ability to get some early morning sunlight exposure as well as spending 15-20 minutes a day in the sun to maintain healthy vitamin D levels. 

Herbs and spices play a large role in bone health. Bharti et al. (2004) reported that turmeric (curcumin) can prevent osteoclasto-genesis and acts as an anti-inflammatory and antioxidant. The inflammatory pathway that is detrimental to bone health was also found to be interrupted with other phytochemicals derived from spices. The spices mentioned included ginger (gingerol), garlic (diallylsulfide,ajoene), cloves (eugenol), cumin, anise, fennel (anethole), basil and rosemary (ursolic acid). Ayurvedic medicine promotes cooking spices in ghee (clarified butter) which deems them more potent and absorbable, and includes cooking with many herbs for overall well-being, specifically Ashwagandha, Shatavari, and Guggulu have been found to best improve and maintain bone health. Eating food with these nutrients is just one part of the prevention and treatment for this disease, but what's most important is being able to absorb and use them. 

The tissues, called dhatus are the result of the process of nutrition and digestion, whereby food is converted into the body's tissues. Ghee is practically liquid gold when it comes to improving absorption and assimilation. In small doses, ghee is tridoshic, meaning that no matter one's dosha, or constitution, cooking with ghee, will be beneficial. 

Another way to ensure proper digestion and add nourishment, is through the practice of Basti. Basti is an enema therapy, and involves the use of medicated oils or herbal decoctions to help remove toxins and balance doshas. 

As touched on in part 1, osteoporosis is an excess of vata. Eating to balance this dosha is the best way to prevent and treat the disease. For a vata pacifying diet choose calming and warm foods with abundant nutrients and avoid light, dry and cooling foods. Meals should always contain all 6 tastes but something to be aware of when balancing vata dosha is that the pungent, bitter and astringent tastes all increase vata while sweet, sour and salty decrease vata. Therefore, meals should focus on these principles. 

To learn more about eating for your own specific dosha, age and condition schedule your personalized nutrition program with Chaya!

 Resources: 

Groenendijk I, van Delft M, Versloot P, van Loon LJC, de Groot LCPGM. Impact of magnesium on bone health in older adults: A systematic review and meta-analysis. Bone. 2022 Jan;154:116233. doi: 10.1016/j.bone.2021.116233. Epub 2021 Oct 16. PMID: 34666201. 

Putnam SE, Scutt AM, Bicknell K, Priestley CM, Williamson EM. Natural products as alternative treatments for metabolic bone disorders and for maintenance of bone health. Phytother Res. 2007 Feb;21(2):99-112. doi: 10.1002/ptr.2030. PMID: 17106868. 

Chaya’s Ayurvedic Guide Book 

NIH Vitamin D Fact Sheet: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/