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 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 do not have problem with their bones.
When bones are strong and flexible, you are less likely to break a bone when falling, and even when one breaks a bone, it will heal faster and better. Calcium is the fifth most abundant mineral in the earth’s crust. All plant-based foods have calcium. Plant-based foods with highest amount of calcium are 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 and join SHI webinars and courses to learn how a macrobiotics 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 keep our bones healthy throughout life. This way of eating has an abundant supply of vitamins, minerals, proteins, and carbohydrates needed for a heathy life.
This way of eating nourishes all aspects of health and allows us to maintain a healthy weight naturally. So, it’s unnecessary to count calories!
A whole grain, bean, and vegetable based diet keeps bones strong because of the balance of minerals, proteins, and carbohydrates.
Eat whole grains like brown rice, barley, and oatmeal instead of white rice or bread because they provide vitamins B2 (riboflavin), B3 (niacin), B12 (cobalamin), and minerals such as iron, zinc, selenium, etc. Some may be concerned with 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 will leave your body toxic and acidic and require calcium and other valuable nutrients to neutralize the acidity. This together with a lack of natural activity are causing the epidemic proportions of overweight and obese people. The foods and activity that keep our bones healthy also keep our digestive and cardiovascular system healthy.
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 in mineral absorption to further strengthen bones and our nervous system.
For strong bones, we need a variety of minerals and proteins. Grains, beans, seitan, tofu, and tempeh provide very high quality protein for strong bones. In addition, some people feel the need for fish. If you choose fish, make sure that it is wild caught fish.
Vitamin D is also essential for healthy bones and comes from sunlight exposure on your skin. It is safe and recommended to get enough sun exposure the point that your skin gets slight red, but be careful to not get burnt.
We need activity to strengthen our bones. Most important is walking outside, taking the stairs, carrying things, and normal daily activities. Unless you have a very weak and frail condition, structured weight-bearing exercise is not usually needed.
To sum this all up, eat a variety of healthy foods, get plenty of sunshine, and walk outside whenever possible.
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