The next few weeks are my favorite time of the year. Numerically-challenged February winds down and sunlight increasingly spills into each day. The sun and I now get up about the same time. It’s always been a bummer getting started in those long, dark winter mornings. Frost danger is almost over and I’m anxious to get the tomatoes and peppers in the ground. But with Arizona’s blistering heat coupled with its lottery-like chance of rain each day, even the best farmers can be challenged. Learning a few basic rules of gardening, and with some dedication, almost anyone can grow great tasting veggies.
Rule number one of having a healthy disease-free garden is starting with EXCELLENT SOIL. All necessary minerals and nutrients must be available in order for plants to thrive and reproduce and bear fruit. Many of those same minerals or lack thereof are what cause the condition called osteoporosis. Just as there are fertilizers and minerals to put in the soil to insure vigorous growth, so too are there minerals and nutrients that bone needs to stay strong and healthy.
Osteoporosis describes the phenomenon of more minerals leaving bone that are being added. So our bones become less dense, more porous and more brittle. When minerals are deficient in the soil, plants wilt. When we are mineral deficient, our bones wilt. If minerals such as magnesium, calcium and potassium are insufficient for our bodies’ thousands of biochemical needs, then bone, acting as a reservoir of minerals, makes up the difference. And as minerals needed elsewhere are depleted from bone, bone grows brittle, becomes weaker and more porous, hence: osteoporosis.
We can slow minerals from leaving by taking a class of drugs called bisphosphonates. They interfere with the body’s normal removal of old, spent bone cells, which normally need to be replaced every so often with the younger, fresher cells. This drug-induced intervention can produce some very undesirable side effects, but that’s another topic. It seems more practical instead, to give the body enough raw materials (BONE FERTILIZER) to replace old, aging bone with high-quality new bone.
The following is the best, available research to date on supplying what our bones need to prevent us from wilting, creaking, and generally breaking. Exercise is critical, almost any kind. Sitting is not exercise. Bones grow stronger when muscles are used. Period. No pill for this yet, so …. KEEP MOVING.
1. Calcium. Bone needs about 1000 mg a day. Typical diets average 500 to 800 mg daily. Citrate form is best absorbed
2. Magnesium. 400 – 800 mg. Typical diets average 300-400 mg daily. Citrate or malate forms are best.
3. Phosphorus. 800 -1200 mg. Typical diets usually adequate. Lots of it in colas and junk food.
4. Vitamin D3. 2000-4000IU daily. Facilitates calcium and phosphorus metabolism.
5. Vitamin C. 500-3000 mg daily. A major antioxidant.
6. Silica. 5-20 milligrams daily. Lost during food processing. Increases mineralization
7. Vitamin K1. 250-1000 mg. Vitamin K2. 45 180mcg (MK7 form) Pushes calcium into bone and out of arteries…a good thing. Check with your personal physician if taking blood thinners (Coumadin, etc)
8. Boron.3-5mg daily. Intimately involved in all bone, biochemistry.
9. Strontium. 3-30 mg. Strontium ranelate used in European treatment of osteoporosis.
10. Manganese 2-10mg
11. Zinc 12-30 mg
12. Chromium 200-1000mcg
13. Copper 1-3mg
Healthy bones depend on a complex biochemical orchestration of minerals, vitamins, enzymes and hormones. Much of the information presented here has been taken from reports, developed by the Institute of Medicine and of the US National Academy of Sciences. Fertilize your personal gardens this year with a few basic nutrients and enjoy a bumper crop this year. Get going, healthy bones are always in season.
Stay well, Dr. Bill Ardito – Sunshine Dentistry AZ
Please visit 855 W. Bell Road, Suite 600, Nogales, AZ 85621, call (520) 761-1600 or visit online at www.SunshineDentistryAZ.com