YOU know what I’m talking about.

We started fresh with a brand new wooden spice rack that we keep on the counter.

I love it! And it speaks to my need to be organized.

And keeping my spices in full view reminds me to use them at every meal. I love how they bring even the simplest food to life. They add a flavor kick that takes my cooking to a whole new level. And the best thing is these spices love my Skelly right back.

You see, spices are full of vitamins and minerals that help build and strengthen your bones. Here’s a peek at what’s in my Skelly’s spice rack:

1. Turmeric. This is one of the spices in Indian curry. And an Italian study just found it may boost your bone density.

Scientists worked with a group of fit, healthy, slim, older people with an average age of 70. Some took a tablet containing turmeric while the others took a placebo. After six months the turmeric group boosted their bone density by seven percent compared to the placebo.[i]

2. Cinnamon. This popular spice is known for its ability to lower blood sugar. But it can also reduce bone breakdown and help prevent bone loss.[ii] Just make sure you buy the right kind…

Look for Ceylon cinnamon also known as “true cinnamon.” It might be more expensive than the others (like Cassia cinnamon) but it has more benefits.

3. Cumin. These seeds are similar to caraway seeds. They’re popular in Mexican, Indian, Chinese, Middle Eastern, and North African cuisine.

Cumin is a great source of fiber as well as bone minerals like magnesium, zinc, selenium, manganese, potassium, calcium, copper, and iron.

A recent study showed that cumin could reverse osteoporosis in mice. Researchers gave the credit to cumin’s high levels of unsaturated fatty acids as well as its antioxidant and anti-inflammatory properties.[iii]

4. Coriander. This spice comes from the seeds of the herb known as cilantro or Chinese parsley. It’s packed with bone-building minerals like calcium, potassium, manganese, magnesium, and iron.

Even if you’re one of those people who hate cilantro, you may love coriander. It has a sweet and toasty aroma. I like to pair it with cumin and cinnamon.

5. Cloves. This spice always makes me think of Christmas. Cloves are rich in calcium, magnesium, vitamins C and K, and omega-3 fatty acids. And just two teaspoons of ground cloves give you over 60% of your daily required manganese, a mineral needed to make bone tissue and cartilage.

The right spice can transform your cooking in seconds. Add spices to chili, curries, stews, and soups. Also add them to salad dressings, eggs, cooked rice and vegetables. Mix several together as a rub for meat or fish.

Here are a few tips on buying, storing, and using spices:

1. Always buy organic spices when possible.
2. I recommend buying herbs and spices online from Mountain Rose Herbs, Spices, Teas and Botanical Sundries (https://www.mountainroseherbs.com).
3. Buy your spices in small amounts so they’re always fresh. If they’ve been in the cabinet since the Bush administration (either one), throw them out! Mountain Rose Herbs estimates the shelf life for leaves, flowers, and powders is 1 to 2 years. Roots, barks, and berries will last 2 to 3 years.
4. Keep your spices tightly sealed in an airtight glass container. They should be stored somewhere:
5. Cool - Keep them at 65 degrees Fahrenheit or lower. But don’t store them in the refrigerator or freezer.
6. Dry - Humidity can cause mold and bacteria to grow.
7. Dark - Sunlight will leach the color and aroma from dried herbs and spices, and make them lose their potency. You can keep small jars out on the counter for spices you use every day. But store most of them in the cabinet.

From my spicey bones to yours!

Irma Jennings, INHC, Holistic Bone Coach

Looking for community support? 

Consider joining my Bones Tribe.

Click HERE for Details

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[i] A. Riva, et al. “Effects of a curcumin-based supplementation in asymptomatic subjects with low bone density: a preliminary 24-week supplement study.” Eur Rev Med Pharmacol Sci2017; 21(7):1684-1689.

[ii] Tsuji-Naito K. “Aldehydic components of cinnamon bark extract suppresses RANKL-induced osteoclastogenesis through NFATc1 downregulation.” Bioorg Med Chem. 2008 Oct 15;16(20):9176-83. doi: 10.1016/j.bmc.2008.09.036.

[iii] Seif AA. “Nigella Sativa reverses osteoporosis in ovariectomized rats.” BMC Complementary and Alternative Medicine. 2014;14:22. doi:10.1186/1472-6882-14-22.

The post Spice Up Your Bones appeared first on Food For Healthy Bones.

Science has once again shattered the myth that milk makes strong bones.  A new Swedish study links drinking milk to higher rates of bone fractures and even death.[i]

The study tracked the eating habits of over 60,000 women for 20 years and over 45,000 men for 15 years. Researchers found that drinking more milk did NOT lead to lower risks of bone fracture.  In fact, women who drank three glasses of milk per day broke more bones.  Compared to women who drank less than one glass per day, heavy milk drinkers had a 60% greater risk of breaking a hip and a 16% higher risk of breaking any bone.

But it gets worse.  People who drank more milk also had a higher risk of dying from any cause.  For every glass of milk they drank every day, women had a 15% higher risk of death and men had a 3% higher risk.

Why does milk lead to more broken bones and higher death rates?

Researchers found that milk drinkers had more biomarkers for oxidative stress and inflammation. They suggested that high levels of two sugars in milk – lactose and galactose – were the cause.  In fact, they noted that low doses of D-galactose are often used in animal studies to induce signs of aging.  Studies link D-galactose to a shortened life span, oxidative stress, chronic inflammation, neurodegeneration, decreased immune response, and gene transcriptional changes.  The dose used to obtain those results in animals is equivalent to a human drinking one to two glasses of milk per day.

Milk may be high in calcium but too much calcium can break your bones.

If milk doesn't build strong bones, what does?  Here are 10 foods proven to be a better choice for reducing your fracture risk and keeping your bones strong.

1. Yogurt. 

The Swedish study found that fermented milk had the opposite effect on your bones as drinking plain milk.  For each serving of fermented milk products women reduced their hip fracture and death rates by 10 to 15%.  Examples of fermented milk products include yogurt, kefir, and sour cream.  Fermented dairy was also linked to lower oxidative stress and inflammation.

2. Cheese.

Like fermented dairy the Swedish researchers found eating cheese also lowers fracture and death rates.  Cheeses are also rich in vitamin K2 which is essential to strong bones.  The best choices with the highest levels of vitamin K2 are Gouda, Brie, and Edam.  Other good cheeses for your bones include Cheddar, Colby, Swiss, and Gruyere.  Stick to traditionally made cheeses and stay away from Velveeta, soy cheese, and other modern processed "cheese products."

3.  Natto.

A traditionally fermented soy product popular in Asia, natto is another food high in vitamin K2.  In a study of 72 premenopausal women, researchers found that those who ate more natto had better bone formation.[ii]  And a University of Tokyo study concluded that natto consumption may contribute to the relatively lower fracture risk in Japanese women.[iii]

4. Green Tea. 

The Mediterranean Osteoporosis Study showed that drinking up to 3 cups of tea per day was associated with a 30% reduction in the risk of hip fractures in women as well as men over 50 years of age.

And researchers from Texas Tech University showed that 500 mg of green tea polyphenols improves bone health after three months and muscle strength at six months. That's about what you get in four to six cups of green tea.  The green tea compounds support osteoblast activity (bone building) and suppress osteoclasts activity (bone breakdown).[iv]

5. Prunes.

Florida State University tested bone density in 100 menopausal women over 12 months.  Half were told to eat about 10 dried plums a day.  The other half ate dried apples.  Researchers found the prune eaters had significantly higher bone mineral density in the forearm and spine.  Other studies show dried plums slow bone loss.

6.  Pomegranates.

Pomegranates are known to relieve symptoms of menopause including bone loss.  In a 2004 study in the Journal of Ethnopharmacology, rats who had their ovaries removed suffered accelerated bone loss, a typical symptom of menopause.  But when they were fed an extract of pomegranate juice and seeds for just 2 weeks, their bone mineral loss reverted to normal rates.[v]

7.  Oranges.

Osteoporosis has been called "scurvy of the bones" because lack of vitamin C has been linked to brittle bones.  In animal studies feeding rats orange pulp significantly improved bone strength. Other studies show bone mineral density is higher in women who supplement with vitamin C.[vi]  Eat fruits and vegetables high in vitamin C for bone health.  Choose oranges, strawberries, papaya, Brussels sprouts, bell peppers, cantaloupe, pineapple, kiwi fruits, and cauliflower.

8.   Black Seed (Nigella Sativa)

In animal studies researchers showed that nigella sativa can reverse osteoporosis.

9.  Cumin

A 2008 animal study showed that cumin seeds inhibit loss of bone density and strength as effectively as estrogen.[vii]

10.  Chocolate

Bone density is linked to magnesium intake. [viii]   But magnesium levels in the bone decrease with age. [ix] Your body needs magnesium to convert vitamin D to its active form and absorb calcium. Only about 20% of Americans get the recommended daily amount of 420 mg of magnesium for men and 320 mg for women.

Dark chocolate has a healthy 176 mg of magnesium in a 3.5 ounce bar.  Look for chocolate that is organic, fair-trade, and as dark as possible with at least 70% cacao content.  The higher the cacao content, the lower the sugar content.

My question for you.

When it comes to choosing the right foods to optimize your bone health, what is the single biggest challenge, frustration or problem you’ve been struggling with?

Please let me know so I can write content that meets your needs.

Plus I have wonderful alkaline salad dressing waiting for you on the other side to thank you for your time 🙂.

Click here to share your challenges ----> HERE

From my bones to yours,

Irma Jennings, INHC

Holistic Bone Coach

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[i] Michaëlsson K, Wolk A, Langenskiöld S, Basu S, Warensjö Lemming E, Melhus H, Byberg L. "Milk intake and risk of mortality and fractures in women and men: cohort studies." BMJ. 2014 Oct 28;349:g6015. doi: 10.1136/bmj.g6015.

[ii] Hironobu Katsuyama, Seiji Ideguchi, Masao Fukunaga, Tatsushige Fukunaga, Kiyofumi Saijoh, Shigeo Sunami. Promotion of bone formation by fermented soybean (Natto) intake in premenopausal women. J Nutr Sci Vitaminol (Tokyo). 2004 Apr;50(2):114-20. PMID: 15242015

[iii] M Kaneki, S J Hodges, S J Hedges, T Hosoi, S Fujiwara, A Lyons, S J Crean, N Ishida, M Nakagawa, M Takechi, Y Sano, Y Mizuno, S Hoshino, M Miyao, S Inoue, K Horiki, M Shiraki, Y Ouchi, H Orimo. Japanese fermented soybean food as the major determinant of the large geographic difference in circulating levels of vitamin K2: possible implications for hip-fracture risk. Nutrition. 2001 Apr;17(4):315-21. PMID: 11369171

[iv] Schen CL, "Effect of green tea and Tai Chi on bone health in postmenopausal osteopenic women: a 6-month randomized placebo-controlled trial." Osteoporos Int. 2012 May;23(5):1541-52.

[v] Junko Mori-Okamoto, Yoko Otawara-Hamamoto, Hideyuki Yamato, Hiroyuki Yoshimura.Pomegranate extract improves a depressive state and bone properties in menopausal syndrome model ovariectomized mice. J Ethnopharmacol. 2004 May;92(1):93-101. PMID:15099854

[vi] Morton D "Vitamin C supplement use and bone mineral density in postmenopausal women" J Bone and Min Res 2001;16(1), 135-140

[vii] Sarika S Shirke, Sanket R Jadhav, Aarti G Jagtap. Methanolic extract of Cuminum cyminum inhibits ovariectomy-induced bone loss in rats. Exp Biol Med (Maywood). 2008 Sep 29. PMID: 18824723

[viii] Ryder KM et al, Magnesium intake from food and supplements is associated with bone mineral density in healthy older white subjects.  J Am Geriatr Soc. 2005 Nov;53(11):1875-80.Pubmed 16274367

[ix] Jahnen-Dechent W., Ketteler M. "Magnesium basics." Clin. Kidney J. 2012;5:i3–i14. doi: 10.1093/ndtplus/sfr163. [Cross Ref]

Guest Blogger: Margie King

Margie King is a graduate of the Institute for Integrative Nutrition®. A Wharton M.B.A. and corporate attorney for 20 years, she left the world of business to pursue her passion for all things nutritious. Margie is the author of Nourishing Menopause: The Whole Food Guide to Balancing Your Hormones Naturally. She is also a professional copywriter and natural health, beauty and nutrition writer. You can read her articles regularly on GreenMedInfo.com   To contact Margie, visit www.NourishingMenopause.com.

The post Milk Linked to Fractures: 10 Better Foods for Strong Bones appeared first on Food For Healthy Bones.