As you age, the health of your bones is vital. Bones are living tissue and need to be constantly nourished to keep them strong and flexible. The main cause for brittle, weak bones is an acidic condition caused by excess consumption of animal and dairy foods, especially poultry and dairy together with hard, baked, dry foods and cold foods, such as iced coffee, sodas, and ice cream. In general, people eating a plant-based diet tend to experience fewer bone health concerns.
When bones are strong and flexible, you are less likely to break a bone when you fall. Even if you do break a bone, it will heal faster and better. Calcium is the fifth most abundant mineral in the Earth’s crust. All plant-based foods contain calcium. Plant-based foods with the highest amounts of calcium include leafy green vegetables, beans (especially white beans), sesame seeds, and miso soup with wakame, leafy greens, and tofu.
While this may be a bit confusing at first, and you might feel a bit overwhelmed, do yourself a favor and sign up for SHI webinars and courses to learn how a macrobiotic diet and lifestyle can change your life and help you feel healthier.
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Eating a varied whole food, plant based diet, such as macrobiotics, can help keep our bones healthy throughout life. This way of eating provides an abundant supply of vitamins, minerals, proteins, and carbohydrates needed for a healthy life.
This way of eating nourishes all aspects of health and allows us to maintain a healthy weight naturally. As a result, it is unnecessary to count calories!
A whole grain, bean, and vegetable based diet helps keep bones strong because of its balance of minerals, proteins, and carbohydrates.
Eat whole grains like brown rice, barley, and oatmeal instead of white rice or bread because they provide B vitamins, including B2 (riboflavin), B3 (niacin), and B12 (cobalamin), as well as minerals such as iron, zinc, and selenium. Some people may be concerned about the amount of phytic acid found in these foods. Contrary to popular belief, a diet based on these foods actually strengthens bones and the nervous system rather than interfering with mineral absorption.
Eat a variety of whole, unrefined, and naturally processed foods instead of commercial, highly processed, and chemicalized foods. Processed foods can leave the body in a more toxic and acidic condition, requiring calcium and other valuable nutrients to help neutralize the acidity. This, together with a lack of natural activity, contributes to the widespread prevalence of overweight and obesity. The foods and activities that help keep our bones healthy also support a healthy digestive and cardiovascular system.
For strong and flexible bones, eat a variety of well cooked, lightly cooked, raw, and naturally fermented foods. The use of unrefined sesame oil or extra virgin olive oil in food preparation aids mineral absorption, helping to further support strong bones and a healthy nervous system.
For strong bones, we need a variety of minerals and proteins. Grains, beans, seitan, tofu, and tempeh provide high quality protein to support healthy bones. In addition, some people choose to include fish. If you choose fish, make sure it is wild caught.
Vitamin D is also essential for healthy bones and is produced through sunlight exposure on the skin. It is generally recommended to get regular sun exposure, but be careful to avoid sunburn.
We also need regular activity to help strengthen our bones. Walking outdoors, taking the stairs, carrying groceries, and other natural daily activities all contribute to bone health. Depending on your individual needs and physical condition, additional weight bearing or strengthening exercises may be appropriate and can be recommended by your healthcare provider or qualified fitness professional.
To sum it all up, eat a variety of healthy foods, get plenty of sunshine, and walk outdoors whenever possible.
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