The “right” NUTRITION to keep our bones strong. Which nutrition is working for us and which is working against us? Tell us your experiences! This blog is a “container” for all information in this regards.

I for instance love green smoothies provided they are not too sweet.

Here an idea:

  • SusanB September 4, 2011 at 5:48 pm

    I apologize in advance for the length of this post.

    What I would like most to share with you is a book and a website recommendation for those interested in plant based nutrition:

    Book: “The China Study”

    From here on the post is just sharing my personal thoughts / preferences, so please stop reading here unless you are an insomniac trying to find a way to fall asleep :-)

    It is interesting to read the varied approaches to nutrition and supplements we all have – I think we all have to find what works best for our own body.

    I have followed a vegetarian diet for over 30 years with periods of following macrobiotic and vegan diets. Now I am a “McDougaller” – following Dr. John McDougall’s starch based diet. I do currently take a vitamin D supplement since my blood test results were extremely low, but hope to eliminate that as soon as possible. Like Linda, I prefer to eat high nutrient density foods rather than take supplements. I also emphasize low calorie density foods and have been maintaining a bmi within a healthy range for my height and a relatively low (16 – 18%) body fat for quite some time now. I rarely if ever get sick, and think my energy level is above average. I think more about “calcium balance” than just calcium intake, and medical tests indicated that my body excretes less calcium than the typical “reference range” so I do not take a calcium supplement although my diet includes only about 500mg of calcium daily.
    Although I was diagnosed with “borderline osteopenia”, my understanding of the definitions of osteopenia and osteoporosis is that they are based on comparisons to the density of the bones of young (in their 20′s) women approximately 5’6″ tall, weighing somewhere in the 130′s (not sure about the weight, would have to check that again). I am a very soon to be 54 year old woman, 5 feet tall, weighing 110 – 115 pounds, so I would not expect my bones to be equivalent to those of the reference group and therefore don’t consider my diagnosis to be a serious medical issue. I am, however, very serious about doing my best to build and keep strong bones through exercise and nutrition, avoiding supplements as much as possible.

    • Vickie Chiodo-Maung December 30, 2011 at 3:32 pm

      Dear Susan,

      I am just now reading this post. It is very interesting. I was also wanting to know what you meant by calcium balance vs just calcium intake as you said. How would one go about finding calcium balance and do you take tests for it or are able to tell in some other manner?

      I was vegetarian for 2 1/2 years (1999-2001)then stopped due to various food sensitivities (gluten intolerance, dairy sensitivity, a few legume and several veggie sensitivities) and I was struggling with doing the diet in general. I ate only chicken or turkey and seafood (in terms of protein) for the next 8-9 years. The last 2 years I ate some red meat (supposed to be good for O+ blood types). This November I became a vegan but eat eggs and honey occasionally. I am trying to juice and make smoothies with green veggies, but am not consistent yet. I am enjoying eating and cooking immensely though I am working on getting a rhythm done (I have never been a good eater, often not eating enough, but I am much, much better than before). I am still gluten intolerant and dairy sensitive, but I believe I am less sensitive to many of the other things (hopefully).

      It you have time, can you give me an idea about the calcium balance? Also, any suggestions about adjusting to all the increased fiber? I am doing fairly well with it, most days are fine, but sometimes I get a lot of digestive issues maybe from beans or something else?

      • Vickie Chiodo-Maung December 30, 2011 at 3:43 pm

        P.S. I am not really worried too much about possible sensitivities till after the mercury and lead is out. My ND things it could be effecting it and afterwards I may get some type of test to see.

  • Vickie September 4, 2011 at 1:52 am

    I have been juicing and making smoothies. What I am trying to do for osteoporosis and in general is get more veggies in my diet and especially green ones. This is also important since I am dairy sensitive so I can’t get calcium that way. I am trying to make my diet more alkaline, although I don’t know how being more alkaline relates to bones exactly. I have a list of foods with calcium and magnesium and I am trying to see if I can get those minerals from food as much as possible and only supplement a little. The calcium/magnesium supplements (when I took all 6 to = 1,200 mg, taken at night) left me feeling groggy and strange in the morning. I only take 3 now. Rebounding first thing in the morning for 3 minutes helps me wake up out of this feeling.
    My ND found out about a new supplement for mercury removal (actually DMSA which I had been taking,but this one is somehow different and works better). She has been getting great results from it and many times faster. It is nice that the 2nd supplement (phosphoric exchange) for lead is not needed as the new DMSA is able to take care of the lead as well. So in 3 months time I will hopefully be done and have better results than 1 1/2 – 2 years it would have taken me the old way. I hope to have better digestion (and absorption ?) then. Having my gluten intolerance not accurately diagnosesed for so long stopped absorption of calcium. I am not sure about how I am absorbing things now. I am taking a lot of vitamin D right now – for a limited time 25,000 two times a week.
    I have read in several places that too much salt, alcohol, soft drinks, high protein and some think caffeine as well leaches calcium from bones. Besides the importance of taking calcium, magnesium and Vitamin D, I recently read that doctor Andrew Weil recommends that vitamin K, potassium and vitamin C as well.

    • Sylvia September 4, 2011 at 1:00 pm

      Thank you Vickie for that very comprehensive and informative post! Do you know the book, the Body Ecology Diet diet by Donna Gates? I learned a LOT from there. I have the ISBN number etc on this page. Just scroll down.

  • Bickie August 31, 2011 at 3:04 pm

    I love smoothies, and my favorite is just by feel- I don’t measure, so I’ll just throw it out there: Blend together plain yogurt, 1 small banana, frozen fruit as to your liking- I like blueberries and stawberries (the frozen fruit makes it like a milk shake texture, more frozen fruit makes it thicker so you almost have to eat it with a spoon!) any other fresh fruit you want to throw in to your own liking, and 1/2 scoop of MRM french vanilla protien powder(it is delicious and doesn’t have that weird flavor that some protein powders do). Blend and enjoy!
    To round it out and add a good fat to the mix, I eat it with a handful of almonds. (Or you can blend a spoon of almond butter into the shake)

  • Cathy Lynn August 29, 2011 at 7:15 pm

    I try to drink one green smoothie a day to incorporate as many leafy greens that are high in calcium such as lacinato kale. It’s so much easier for me to drink my greens than to eat them. I avoid soda which is terrible for your bones.

  • Gwenn August 29, 2011 at 3:31 pm

    I have really enjoyed reading everyone’s posts about nutrition – it is a subject dear to my heart. I have ready about all of the subjects covered, and think they are all important to good health. In the last year and a half multiple symptoms sent me on a search to discover that I suffered from several nutritional deficiencies (even though I was a vegetarian for years and ate very healthfully and took my supplements). This was due to dysbiosis and malabsorption. Testing uncovered multiple food sensitivities. I don’t eat gluten, dairy, eggs, soy and certain other fruits/spices on a rotational basis only. I am also sensitive to tannins, but that is a difficult one to avoid and are found in so many health-promoting foods, so I don’t worry as much about them. I try to eat an alkaline diet, even though I have not been diagnosed with candida. I have pretty severe arthritis and will have my thumb joint replacement surgery in early December. I think that all these years of eating in a way my body didn’t like has made it so bad for me at a fairly young age, even though I have a strong family history of osteo-arthritis. The supplement regime I currently am on: 3 supplements to support weak adrenals, a calcium supplement which has many minerals in it including strontium, gentian root and horsetail to assist in absorption, N-Acetyl Cysteine, Betaine Hcl, ACZ Nano zeolite spray (to chelate my heavy metal load – I am high in mercury, lead and thallium), Iosol Iodine, buffered vitamin C, and extra vit D2.

  • sandy August 28, 2011 at 5:14 pm

    Alkaline vs Acid foods are good for your bones. You can google it and get a list of foods in both categories.
    Thanks for sharing your knowledge! I’ve also heard strontium has helped some people improve their bone density,
    There are different views on taking this mineral though. Hope this is helpful.


    • Sylvia August 28, 2011 at 6:36 pm

      Thank you very much, Sandy. Nice to get your input for this theme.

  • Dee August 28, 2011 at 3:07 pm

    One of the best investments I’ve made is purchasing a Blendtec blending machine making
    it so easy to incorporate more live green drinks into my diet. I purchased the Blendtec because it has a 3 horsepower motor, and fits under the kitchen counter. Now the Vitamix has redesigned their product and it fits under the counter. With a powerful blender, its so easy to get more raw veggies in my diet with a short preparation time.

    I like making almond milk, almond butter (just throw in some almonds), fresh fruit sorbets. Its very easy to make fresh veggie soups. with minimal preparation time.

    As you can see from the video you can put just about anything in a smoothie yet its tempting to add more fruits than veggies.

    • Charlie August 28, 2011 at 5:09 pm

      Dee, I have a blendtec blender too. It’s fabulous, so quick and fun for snacks and meals. I use it every day for a smoothie and many other times each week for other food. It has been totally worth the investment… I’ve had it for over three years now!

    • Sylvia August 28, 2011 at 6:38 pm

      Hi Dee, Does a Blendtec really make Almond butter? I have the Vitamix and it is not strong enough for that. I can crunch the Almonds but it would not make a cream from it. Sylvia

    • Tonya August 29, 2011 at 2:41 pm

      I have used the Blendtec blender for over 5 years and it is fabulous. It’s so powerful you can even blend an entire avocado seed!

      It’s great for all the smoothies and soups. I blend 1 cup raw cashews and 1 cup water to get a really good cashew sauce that I use as a base for vegetable soups. With this base you can add just a few vegetables (I like sweet potatoes and 1 onion, cooked in an additional 4 cups water for about 15 minutes in a large pot), then add the cashew sauce and some spices, for a delicious soup. (After you add the cashew sauce you then take about half the soup, pour it in the Blendtec and blend it to liquify the veggies, then pour it back into the pot.)

      I have tried several other blenders over the years but this is by far the best.

      • Sylvia August 29, 2011 at 2:52 pm

        Wow. That is impressive! Do they make different models or are they all the same Blendtec. Or better asked: Which model do you have?

        • Charlie August 29, 2011 at 5:06 pm

          I have the Blendtec Home. Superb blender. Yes it can make almond butter, all sorts!

        • Cathy Lynn August 29, 2011 at 7:09 pm

          Wow, Tonya, I love your “soup base”! Sylvia, we should have a recipe blog. I have a Vitamix and love it for green smoothies but I wish I had a Blendtec because I like the ideavof one container that can handle dry or liquid recipes. With the Vitamix, you have to have two.

  • Gayle B August 28, 2011 at 12:57 pm

    This is long, so forgive me. About 18 months ago, after several months of severe itching all over my body, I was diagnosed with Candida (too much yeast in my system) by my holistic professional. She immediately put me on a “diet” which I followed to the “T” as the itching was making me miserable. I still follow the “diet” and the results have been amazing for me. Essentially I eat food from the garden, not from the factory. No processed food, nothing with sugar, no fried foods, no butter or margarine (only use olive oil, no fermented products (apple cider vinegar, hops, malts). I eat certain roasted nuts and no condiments such as soy sauce, ketchup, mustard, mayo, bar-b-sauce or MSG. I only eat certain veggies, my only fruit is berries (all kinds!), only Ezekial bread or Ezekial pasta products (they’re sprouted)and my only dairy is plain Greek yogurt. The foods I had been eating fed the yeast in my body and I was finally “cleared” of the Candida a few months ago but am so happy with the program that I will stay on it as long as I don’t get too bored!

    I have plenty of choices: lean cuts of meat, bison, pork, lamb, eggs, chicken, turkey and unbreaded fish, unlimited amounts of low carb veggies, roasted nuts (no peanuts, peanut butter or other seeds but lots of roasted Almond Butter from Trader Joe’s spread on Ezekial whole wheat or sesame seed toast and topped with different berries), moderate amts. of high carb veggies and very limited amts of certain whole grains. It’s all approved by my internist as that was very important to me. I also take food supplements and no prescriptions.

    Other than more particulars, that’s what I eat and while it bothers others, it doesn’t me, especially when the results of my annual CBC (Complete Blood Count) came this year. The bottom line is . . . whatever works, do it, but heed your doctor’s guidance and you’ll be OK!

  • Gwynne August 28, 2011 at 12:30 pm

    I love all the comments! In addition I also take the following supplements made by a fabulous company, Designs for Health.
    1) Calcium Malate Chelate
    2)Magnesium Malate Chelate

  • Sara August 28, 2011 at 11:16 am

    Perhaps the key issue in nutrition is water, not just what we drink, but the contaminated water we bathe in regularly. Over 2,000 contaminants are in our water today; many of these erode bone formation. Here’s what Jon Barron recommends to remedy the vast number of pollutants we face:

    The bottom line here is very simple. The body has many adaptive mechanisms that can help it cope with damaging circumstances (the food we eat, the water we drink, the air we breathe, and the environment we live in) as they arise. The problem is that both time and the cumulative nature of these circumstances work against you. Ultimately, if you don’t help your body out, your body’s ability to adapt will ultimately be stretched beyond the breaking point and you will find yourself facing heart disease, cancer, diabetes, osteoporosis, etc.

    So what do I mean by “help your body out?”
    • If you can’t give up the ribs and pork rinds, at least try including more raw fruits and vegetables in your diet — particularly no starchy vegetables. The closer you can get to three ounces a day (or less) of cooked meat, the better.
    Try periodic juicing. A one day a week juice fast (supplemented with a green superfood such as chlorella) can have profound benefits. If you’re consistent at it, in seven years, you just went one entire year without eating. That is one huge rest for your body, and one giant load of calories you’re not carrying around your midsection. Even better, in addition to the one day a week fasts, try doing a three day juice fast once a month and a 5-7 day juice fast twice a year. A one day fast gives your body a rest, a three day fast works minor repairs, and a 5-7 day fast provides a major overhaul.
    Cut way back on pasteurized cow’s milk and polyunsaturated vegetable oils.
    Clean up the water you drink and bath in. Municipal water departments do a great job in preventing the spread of major diseases like cholera in water supplies. Kudos to them. But that doesn’t mean that the water that arrives at your house is optimized for your health. You want to remove chlorine, bacteria, parasites such as cryptosporidium, toxic heavy metals, pharmaceutical drug residues, and fluoride. A whole house water filter is your best option, but you can also filter or distil the water at your tap — and don’t forget to filter the water where you bathe.
    Use an active air filter to clean up the air in your house. And make sure have your house checked for radon gas. If concentrations are high, it’s easily remedied. But what you don’t know can kill you.
    • And finally, toxins are inescapable. No matter how cleanly you eat and live, you can’t escape them. They permeate the environment. Put simply, we live in a toxic environment. That means there is no choice but to detox regularly — four times a year.

    • Sylvia August 28, 2011 at 11:54 am

      Thank you, Sara, for this detailed information. I really appreciate you taking the time for that! Sylvia

  • Margit August 27, 2011 at 6:16 pm

    I do not eat a special diet for osteoporosis. We eat whole foods, not much meat, home cooked, freely using butter and cream and we are thin and healthy. I will learn from all of you about what you know to be good.

  • Charlie August 24, 2011 at 11:19 pm

    Food for thought:

    Does gluten really matter? Does it come down to a matter of what you absorb?

  • Elizabeth August 9, 2011 at 6:50 am

    I eat a lot of fruits ,vegetables, nuts, and seeds every day. I make green smoothies which I actually crave (my body needs it). A website I like to refer to for smoothie ideas is:

    • Cathy Lynn August 11, 2011 at 7:23 pm

      I love that website!!!

      • Sylvia August 11, 2011 at 8:50 pm

        Hi Cathy! Thanks :-)

  • Linda Thibault August 3, 2011 at 3:14 pm

    In the last four months I have been eating more fruits, vegetable and legumes. I have stopped eating meat, eggs, cheese, dairy, and fish. I have been having less trouble with my gall bladder that initiated my change of diet. I know these foods are healthier and I am sure they are helping to create a more balanced body. I spent years eating incorrectly and I will take some time to feel the effects of feeding my body nutrients it needs. I am leaning more to organic foods than supplements at this time in my life.

  • Lew H July 24, 2011 at 3:05 pm

    Significant improvement of bone density after stopping soda drinks
    I was diagnosed w/ osteopenia & osteoporosis approx 17 years ago. I have always been active physically. I took Fosamax for approx 16 months and then experienced caustic gastrointestinal effects related to that medication. I discontinued Fosamax but continued taking Vitamin D an calcium supplements. I had heard cautions related to soda intake due to the phosphoric acid and even caffeine content. My original bone doctor did not seem concerned about my large soda intake. Later, I decided to discontinue drinking sodas and my subsequent bone density scan (taken 18 months after discontinuing sodas) showed significant improvement. There is some disagreement in the scientific community about the effects of phosphoric acid & or caffeine leaching calcium from you bones but here are several links where you can read about it:

    • Sylvia July 24, 2011 at 4:10 pm

      Thank you very much. This is very interesting information! Sylvia

    • Gayle B August 28, 2011 at 1:02 pm

      Lew, Fosamax gave me extremely painful calf cramps that woke me up in the middle of the night. I stopped it immediately when I finally read the insert and learned it could cause blood clots. Additionally, my friend who is a nurse told me it has caused strokes. I take specific whole food supplements now and my next bone (DEXA) scan will tell if they are working.