CALCIUM & BONE HEALTH: 

In the U.S. calcium intake is one of the highest in the world.  We also have one of the highest rates of bone demineralization (osteoporosis).  Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake – calcium excretion).  Most focus upon the calcium intake side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important.  Bone health is largely dependent on dietary acid/base balance.  All foods upon digestion ultimately must report to the kidney as either acid or base.  When the diet yields a net acid load (such as low-carb fad diets that restrict consumption of fruits and vegetables), the acid must be neutralized by the alkaline stores of base in the body.  Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load.  The highest acid-producing foods are: hard cheeses, cereal grains, salted foods, meats, and legumes.  The only alkaline, base-producing foods are:  fruits and vegetables.   Because the average American diet is overloaded with grains, cheeses, salted processed foods rather than fruits and vegetables, it produces a net acid load and promotes bone demineralization.  By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance.  The goal is to avoid a net acid load on your kidneys.
 

SOME OTHER REASONS
TO AVOID DAIRY:

?  Human Beings are the only species who continue to consume milk after infancy and it isn’t even our milk! It comes from another animal.
?   The natural occurring hormones in cow’s milk are already stronger than humans yet cows are given steroids and other hormones to make them bigger and produce more milk. If you ever wondered why 9 year old boys are walking around with full beards and 9 year old girls are having menstrual cycles this might be why.
?  Cows are often fed inappropriate food. Cows eat grass but because everyone wants things faster nowadays they are fed soy, corn, and antibiotics. These things can make the cow sick and a sick cow means sick milk.

BUILDING HEALTHY BONES:

?  Get plenty of vitamin D:  It is essential for promoting calcium absorption in the gut.  It is also needed for bone growth and bone remodeling   by

• osteoblasts (responsible for building bone) and
• osteoclasts (responsible for breaking bone down).

Without sufficient vitamin D, bones can become thin, brittle, or misshapen.   Together with calcium, vitamin D also helps protect older adults from osteoporosis.
?  Eat foods rich in vitamin K:  Studies show that vitamin K intake is linked to stronger bones. Leafy green vegetables are by far the best source of vitamin K, especially ones like collards and kale.   In fact, it can be hard to meet needs if these foods aren’t included in the diet.
?  Eat plenty of fruits and vegetables

• These foods contain potassium and other compounds that help keep blood from becoming too acidic.
• That in turn, slows release of calcium from bones and may keep them stronger.

?  Avoid excess sodium

• Salty foods can speed up calcium losses from the body

?  Get lots of exercise

• Weight bearing exercises-I.E., the type that causes some impact—is probably the single most important factor for building healthy bones!

 

 Stay Strong-

TIFF

FRIDAY 12.3.10

Strength: DL 3rm x 5  sets

WOD:

7 Rounds of :

5 HSPU’s
10 DL 185/135
10 C2B pull-ups
20 Double unders