“How are my bones?”
This is one of the most common questions I get asked here at Dr. Sears’ wellness clinic, especially from women. With the way things are in the modern world, I don’t blame them for being concerned.
Your bones are under constant assault from toxins. Air pollution, cosmetics and even tap water can have any number of poisons in them, especially metals like lead, cadmium and aluminum which are very toxic for your bones.
The good news is, with five simple steps, you can help your body get rid of these toxins and keep your bones healthy and strong.
Why is it so important to eliminate these metals?
Well, lead will commonly store itself in your bones, displacing calcium. It also limits calcium absorption by disrupting the way you make vitamin D. This can give you weak bones and prevent vitamin D from doing its bone-building job. As your bones break down, especially after menopause, lead can be released and reenter the body.
Cadmium can increase bone mineral loss and change the way your body metabolizes calcium. Too much cadmium can also lead to osteoporosis and an increase in bone fractures.
When you have too much aluminum, it also keeps your body from absorbing calcium. This interferes with bone mineralization and production of bone-supporting proteins like collagen.
Your body is equipped to handle a small amount of these metals and eliminate them from your system. Unfortunately, there’s more than there used to be, and it can overwhelm your ability to eliminate them the way your body normally would.
The good news is, you can help your body overcome this modern body burden. You can get rid of these toxins and increase your bone density naturally at the same time.
All you have to do is follow what we at the clinic like to refer to as a “bone-building lifestyle.”
Here’s what I tell the women who come into the center:
Step 1 – Go Out in the Sunshine. Vitamin D is critical to bone health. And your skin uses sunlight to make it. Vitamin D regulates and assists in calcium absorption, helps maintain your immune system, regulates energy metabolism, muscle strength and coordination, and helps reduce inflammation. These are all important to building strong bones.
Do your best to spend at least 10-15 minutes in direct sunlight every day. If you can’t because of the area you live in, you can supplement with Vitamin D3.
Step 2 – Take the Test. Here at the clinic we perform a test that measures the heavy metals in your body. If the results come back high, we put our patients on a detox program to help get rid of them. The outcomes have been amazing. Patients start feeling better almost immediately!
Step 3 – Move Your Body. To improve the strength of your bones, try weight-bearing exercises like walking, Pilates or calisthenics. PACE is a great one. Keep in mind that weight-bearing means that gravity is involved, so swimming, in this case, does not work so well.
Step 4 – Water Yourself. Start off your day with a big glass of water. This simple step can really help your body’s systems get rid of toxins naturally. Stick to natural spring water or filtered water.
Step 5 – Feed Your Bones. Eat bone-boosting foods that are high in calcium, magnesium and vitamin K. See the chart below for specific examples. Steer clear of foods high in sugar and refined grains, and avoid processed foods in addition to limiting your caffeine intake.
Foods That Boost Your Bone Health
Kamila Fiore, ARNP, NP-C
[Ed. Note: Kamila Fiore is the resident Nurse Practitioner at the Sears’ Center for Health and Wellness in Royal Palm Beach, Fla. Kamila is passionate about taking a natural approach to healthcare. She believes it’s a vital necessity in this day and age – a time when our health is being jeopardized by the chemicals, toxins and processes that are incorporated in almost everything we consume, touch or breathe. She earned her Master of Science degree in Nursing from the University of Florida and became state-licensed and board-certified in 2007. Her professional experience includes Aesthetics, Internal Medicine/Geriatrics and Anti-Aging. Kamila educates her patients on health promotion and disease prevention.]