Calcium to strengthen bones
Long presented as the miracle remedy against osteoporosis, calcium, although it remains essential to the body, is not enough to protect against this pathology. “Calcium does not prevent fractures, admits Pr Bernard Cortet, rheumatologist at the University Hospital of Lille, but it should not be neglected: we lose it every day, especially in the urine, and we also know that anti-osteoporotic drugs are more effective if you take calcium. calcium needs of an adult are 900 mg/day and 1200 mg/day after 65 years.
We find it :
• In dairy products (parmesan, county, yogurts), to be eaten at least 3 times a day, preferably in the evening, because the bone-destroying cells work mainly at night. Pfavor yogurt rather than “dairy specialties”, low in calcium, hard cheeses (gruyère, county, Emmental) rather than soft or spreadable ones. 1 yogurt = 160 mg of calcium, 1 glass of milk = 120 mg, 50 g of Comté cheese = 495 mg, 50 g of Emmental cheese = 449 mg.
• In calcium-rich waters (Talians, Hépar, Courmayeur, Contrex, etc.). But do not drink only these highly mineralized waters if you have a history of urinary stones.
• In figs, spinachgreen cabbage, broccoli, leeks, almonds, hazelnuts, quinoa, sesame, sardines… “However, this calcium of plant origin (with the exception of Chinese cabbage) is less well absorbed than dairy calcium, says Véronique Coxam ; this is the reason why it is necessary to consume a lot of it even if certain plants are very rich in calcium.”
Thumbs up:
- Lithothamniuman algae very rich in calcium, very alkalinizing and therefore antacid, 1 capsule morning, noon and evening (Nutergia, Biophoenix, Aroma celte), or half a level teaspoon in a fruit or vegetable juice once a day , for 1 month, repeat about 3 times a year (Biocean, Teramer).
- Klamath seaweed, 4 capsules per day for 10 days (Algotonic) or 1 to 2 teaspoons of powder per day for 1 to 3 months (Sol Semilla), twice a year.
- A tartar flake seaweed(Kelp, wakame, nori), to mix with garlic, olive oil, lemon juice and shallots and spread as an appetizer.
- 2 granules three times a day of Calcarea Carbonica, Calcarea phosphorica, Calcarea fluorica and Silicea, all in 9 CH, for at least two to three months.
Vitamin D to better assimilate calcium
The absorption of calcium by the digestive tract and its fixation in the bones largely depend vitamin D. This vitamin is synthesized naturally by the skin under the effect of certain UV rays. It then undergoes transformations in the liver, the kidneys to ensure its functions: increase the absorption of calcium by the intestine, promote bone mineralization…. And like vitamin D also boosts the immune system (significant reduction in respiratory infections and the flu), we are doing a double blow as winter approaches.
The European Food Agency recommends 600 IU (international units) of vitamin D per day, three times more than the French agency. And according to the International Osteoporosis Fundation (IOF) you should ingest 800 to 1000 IU per day.
Where do we find it?
• By walking, gardening…every day for at least half an hour in the sun (avoiding hot summer hours) face and hands uncovered.
• In oily fish (sardines, mackerel, tuna…), but as they are also concentrated in heavy metals, it is recommended not to consume more than 2 to 3 times a week.
The helping hand:
- Natural vitamin D3 supplementation, 10 drops per day between November and March. A daily dose is better than a larger dose of synthetic vitamin D in an ampoule (100,000 IU or 200,000 IU) once or twice a year, otherwise the body is forced to eliminate some of it, which requires energy and it is more difficult to have a stable dosage over time.
Silicon to remineralize
Essential trace element, silicon contributes to the assimilation and fixation of calcium. It therefore promotes mineralization. However, our ability to store silicon decreases as we age. The minimum requirement would be 10 to 25mg per day. After menopause, a food intake of more than 40 mg/day is associated with better bone density in women.
Where to find it?
In silicon-rich waters (Chateldont, Salvetat…), in whole grains, dates, bananas…
The nudges
- • Organic Tabashir Bamboo mother tincture, remineralising, 30 drops in water, three times a day before meals for 1 to 2 months.
- • Silica Gel (Silicea de Hübner) or Organic Silicon G5® (Alma Bio) to be diluted in a little water, 1 to 3 times a day depending on the degree of osteoporosis. In cure of three weeks then one week off, two to three times in a row.
Read also :
- Osteoporosis: 3 symptoms not to ignore
- Osteoporosis: some yoga poses are risky
- Osteoporosis: 3 exercises to maintain bones
