Continuing our osteoporosis story… Just to summarize, 2 days ago, in the first part, I explained why protein and minerals have to go together. You simply need to make sure you get adequate quantities of both if you want to have strong bones. Now, this is the basis on which we shall build the rest of our tower of knowledge 
Another factor that affects the balance of minerals and protein in the bones is pH and this is where things with research get really messed up. Depending on the type of protein, animal or plant origin, there is a different effect on the pH of the body. Alkaline pH is the normal pH of the cells while in a healthy state, bones included. Alkalinity is supported by raw plant foods while animal protein, in big quantities, seems to induce a more acidic environment. Low pH (acid) is correlated with higher calcium loss from the bones and this is why studies that focus on the effect of different amounts of animal protein on the development of osteoporosis give such contradictory results. What makes things even more confusing when it comes to pH is that many of the foods we consume result in acidic pH; sugar, processed carbs, refined vegetable oils and starchy veggies (i.e. potatoes, fries etc), they are all acid forming (Hint: these “modern” foods are also responsible for most of the diseases we suffer from so it would be awesome if you could eliminate them J). So these facts make it a bit complicated to make up our minds about the actual effect of protein on bones. In any case protein intake must be a big part of your meals daily anyway (more than a gram per Kg of body weight) to support a lot more than strong bones but the point here is not to count on animal protein exclusively. It is necessary to consume good plant protein sources as well. Vegetarian diets must be carefully designed in order to provide the necessary protein and minerals amounts to maintain healthy bones.
Great plant protein sources:
- Beans (soaked, check article on sprouts)
- Nuts (always overnight soaked!)
- Seeds (always overnight soaked!)
- Green vegetables
Learn why your beans, nuts and seeds MUST be sprouted or at least soaked!
A secret that very few medical professionals are aware of is the calcium intake regulation. The truth is that it doesn’t matter how much calcium you get. If your body isn’t metabolizing it properly, it won’t do your bones any good. To prevent or even reverse osteoporosis, you need to make sure your body regulates calcium properly. And the best way to do that is by getting more vitamin K2. Here is how it works:
Your bones are composed of mineral crystals and cells that are bound together by matrix proteins. The most important of these is osteocalcin, which regulates calcium. Vitamin K2 signals the osteocalcin proteins to go through a process called carboxylation. Once carboxylated, they can create new bone tissue. But if you’re not getting enough K2, your body won’t be able to undergo this process. And as a result, it can’t attach itself to the bone and create new bone tissue. Eventually, your bone becomes porous and weak… making it easier for your bones to break.
Great sources of K2
- Egg yolks – from organic eggs laid by free range hens
- Organ meats, especially liver – from grass fed, free range animals
- Organic or even better Raw milk
- Dark green leafs – kale, spinach, collard green, Brussels sprouts, broccoli
- Traditionally fermented cheese, especially Swiss Emmental and Norwegian Jarlsberg
A super critical point in bone health is Vitamin D. I cannot stress enough how important it is to have your internal storage full of this amazing molecule and I don’t mean necessarily supplements. Your skin is more than able to produce for you all the vitamin D you will ever need, if you let it. As this is a big and very important subject, read the super comprehensive article on Vitamin D. Remember that D vitamin is fat soluble and if you choose to take a supplement you need to make sure you consume healthy fats with it such as coconut oil, raw olive oil, eggs etc. Just to remind you that high levels of Vitamin D provide scientifically proven protection against cancer, cardiovascular disease, diabetes, autoimmune diseases and many more chronic debilitating diseases the western world is suffering from today; and all these on top of having healthy bones! Isn’t that a great deal or not??
Finally, the last factor that can surprisingly support strong bones is weight training. I am not suggesting to become a body builder now but research shows that strong muscles encourages strong bones. If you think about it, it kind of makes sense because muscles are attached to bones in order to make any movement happen; strong muscles have to go with strong bones hand by hand because one is supporting the other. By doing moderate weight training you give the signal to your body that it needs to strengthen your muscles and subsequently your bones; this induces a new balance in your body and all the protein and calcium available will be invested to increase bone density and create strong muscles.
The bottom line of the story is summarized in the following points:
- Strong bones depend on both protein and minerals (calcium and magnesium) combined.
- Eat both plant and animal proteins, not just meat.
- Vitamin D is crucial – Let the sunshine do its work!
- Vitamin K2 will make a massive difference in the calcium metabolism.
- Moderate weight exercise will strengthen your bones.
