Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Bone Strength ~ 3 Daily Tips ~ Dancing into your 90's

June 3, 2011
Irma Jennings

With so many baby boomers approaching our 50's, 60's and 70's - we're 76 million strong - bone loss revealed through dexa test, being handed diagnosis of osteopenia, osteoporosis, has become part of our life's discussions.  Strong bones are our life's foundation.

The question often asked:  Do I take bone medications or do I take charge?

Please understand that bones weaken over time.  In the same way we get wrinkles over time. Both of these situations are not a disease.  It's called aging. And the aging process can be done with grace and ease. Yet when bone loss excellerates into the osteoporosis stage, then there is concern.

The following are 3-daily tips that everyone can use to improve their bone health.

Tip 1 ~   Lemon and PepperLemons

Bone health starts daily with a cup of hot water and the juice from one whole lemon (organic is always best) and a pinch of cayenne pepper.

Why lemons?  Lemons alkalizes the body.

So?  We, our body and hence our bones, tend to lean towards a more acid condition because we live a stressful life.   Multi-tasking, eating on the run, consuming processed foods and realizing at the end of the day, there are so many more "to-do's" on our "do-do" list.

Let's take a look at your breakfast.  Maybe just a cup of coffee?  Or perhaps a cup of coffee to wash down that bagel with a smear of cream cheese, or that yummy muffin, that, I'm sorry to say,  is of no help to your bones because it's processed (yes, even that bran muffins or the carrot muffin).  Did you eat your breakfast while multi- tasking?  Talking on your cell, texting, reading the newspaper ?  Or sneaking in your breakfast as you commuted to work, while driving or using public transportation?  Eating on the run does not help digestion and is actually stressful for our bodies.

Processed foods = acid   Eating on the run = Stress.  Stress = acid.

Acid quietly leaches calium from our bones as the body regulates itself.  Morning lemon water and cayenne sets the body up for a more alkaline day.

Why Cayenne Pepper?

Cayenne's ancient use is great for the circulatory system, helps adjust blood pressure to it's normal level, clears the arteries, assists in lowering of LDL (bad cholesterol).  Great for the stomach and it's intestinal tract, helps with digestion as it assists in the peristalsis.  Strong bones begins with strong digestion.  Start each day with a pinch of cayenne pepper working up to 1/4 teaspoon and increasing to 1/2 teaspoon with time.  Most importantly, listen to your body.  Source: Health Benefits of Cayenne Pepper.

TIP 2 ~ Green Leafy Vegetables

Ok, you've heard this over and over again:  "Eat Your Greens". The entire medical world both allopathic (western) and alternative practitioners (often more of the western and integrative philosophy) truly understand this bone building super food.   Calcium, minerals and other bone building nutrients (there are approximately 20 needed for strong bones) live in the leaves of kale, collards and so many other green leafy vegetables.

Steam them, sautee them in garlic and olive oil, or with shitake mushrooms (another bone building favorite).  Or use lightly steamed collard leaves as a wrap for your veggies.

Another idea: kale chips.  De-vein the kale leave by riping off the leaves surround the stem.

Wash leaves, dry well either in a salad spinner or with paper towels (really important that they're dry otherwise they won't hold the olive oil).

  • Place kale pieces (think chip size) in a bowl with 1-2 tablespoons of olive oil.  Sprinkle with sea salt.
  • Place them on a cookie sheet in a pre-heated 350 degree oven and bake for about 5 minutes.
  • Turn the chips and bake for another 5 minutes

And watch them disappear. Your children and your bones will love this dish.

TIP 3 ~ The Sun

Yes, get yourself outside at least once a day for 20 minutes to take in that Vitamin D.  Sunscreen blocks the absorption of Vitamin D from the sun.  Have as much of your skin exposed as possible.  No skin burning here.  If that happens, your taking in too much sun at the peak hours.

Instead of a coffee break, take a sun break!

Your bones will thank you!

What tips do you use for bone strength?

I'd love to hear your ideas below.

Thank you.

From my bones to yours,


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30 Essential Foods for Bone Health

From my bones to yours,
Irma Jennings, INHC
Your Holistic Bone Coach
[email protected]

30 Essential Foods for Bone Health
30 Essential Foods for Bone Health
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