| e Woman tradition maintains that simple lifestyle | | | | fracture; use of Tums antacid tablets was associated |
| choices - including, but not limited to, regular use of | | | | with increased risk of fractures of the proximal |
| nourishing herbal infusions, medicinal herbal vinegars, | | | | humerus." The other minerals found in bone lend it |
| yogurt, and seaweed - are sufficient to preserve | | | | flexibility. When we get our calcium from herbs and |
| bone and prevent breaks. And, further, that these | | | | foods (containing a multitude of minerals) we nourish |
| lifestyle choices produce multiple health benefits, | | | | healthy bones. |
| including reduction of heart disease and breast | | | | * Extracting Minerals |
| cancer, without the problems and risks associated | | | | From the Wise Woman perspective, the perfect way |
| with taking hormones. As for supplements, as we will | | | | to maintain bone health, bone flexibility, and |
| see, they do more harm than good. | | | | resistance to fracture is to use mineral-rich herbs and |
| FORGET OSTEOPOROSIS | | | | foods. Because minerals are bulky and do not |
| First, we must rid ourselves of the idea that | | | | compact, we must consume generous amounts to |
| osteoporosis is important. In the Wise Woman | | | | make a difference in our health. Just as eating a |
| Tradition, we focus on the patient, not the problem. | | | | teaspoon of carrots is laughable, so is taking |
| There are no diseases and no cures for diseases. | | | | mineral-rich herbs in capsule or tincture form. Because |
| When we focus on osteoporosis, we cannot see the | | | | minerals are rock-like, we need to break open cell |
| whole woman. The more we focus on disease - even | | | | walls to get at them. Raw, fresh foods do not deliver |
| disease prevention - the less likely we are to know | | | | minerals to our bodies. |
| how to nourish health/wholeness/holiness. | | | | To extract minerals, we need heat, time, and |
| In fact, focusing our attention narrowly on the | | | | generous quantities of plant material. I prefer to |
| prevention of osteoporosis actually increases the | | | | extract minerals into water or vinegar. To make a |
| incidence of breast cancer. The postmenopausal | | | | nourishing herbal infusion, I pour one quart/liter boiling |
| women with the highest bone mass are the most | | | | water over one ounce/30 grams of dried herb in a |
| likely to be diagnosed with breast cancer. Women | | | | canning jar, covering it tightly, and letting it brew |
| who take estrogen replacement to prevent | | | | overnight. In the morning, I strain out the mineral-rich |
| osteoporosis, even for as little as five years, increase | | | | liquid and drink it - over ice or heated, with honey or |
| their risk of breast cancer by twenty percent; if they | | | | milk, mixed with black tea, seasoned with mint, |
| take hormone replacement, the risk increases by | | | | spiked with rum, however you want it. You can drink |
| forty percent. | | | | the entire quart in one day, but do finish it within |
| These risks might be vindicated if we could show a | | | | two. |
| correlation between bone density and bone | | | | My favorite nourishing herbal infusions are made from |
| breakage, but there isn't one. When I found myself | | | | oatstraw (Avena sativa) or nettle (Urtica dioica) or |
| at dinner in 2000 with Susan Brown, director of the | | | | red clover (Trifolium pratense) or comfrey leaves |
| Osteoporosis Information Clearing House, I asked her | | | | (Symphytum uplandica x). I sometimes add a little bit |
| to point me in the direction of any study that shows | | | | of aromatic herb such as peppermint (Mentha |
| a clear relationship between osteoporosis and broken | | | | pipperata), lemon balm (Melissa off.), or bergamot |
| bones. She smiled. "There are none." | | | | (Monarda didyma) to change the flavor. |
| "In a recent study," she continued. "Researchers | | | | To extract minerals from fruits and vegetables, I |
| measured the bone density of people over 65 who | | | | cook them for long periods of time, or until there is |
| had broken bones. Twenty-five percent had | | | | color and texture change, evidence that the cell walls |
| osteoporosis. Twenty-five percent had high bone | | | | have been broken. Kale cooked for an hour delivers |
| density. And fifty percent had normal density." Notice | | | | far more mineral to your bones than lightly steamed |
| that those with high bone density broke their hips as | | | | kale. Fresh juices contain virtually no minerals. Cooking |
| frequently as those with osteoporosis. | | | | maximizes the nutrients available to us, especially the |
| GET FLEXIBLE | | | | minerals. |
| If osteoporosis isn't the problem, what is? In a word: | | | | * Herbs Are Mineral Powerhouses |
| inflexibility. Flexible bones bend; stiff bones break. This | | | | Eating a cup of cooked greens every day is difficult, |
| holds true even if the flexible bone is thin, even if the | | | | even for the most motivated woman. But drinking |
| stiff bone is thick. Think of a piece of dead pine | | | | nourishing herbal infusions, eating seaweeds, and using |
| wood. Though it may be thick, it is brittle and breaks | | | | medicinal herbal vinegars is easy. They are tasty, fun |
| easily. Think of a green pine twig. Even a small one is | | | | to prepare and use, and add a big nutritional plus with |
| nearly impossible to break. Flexible bones, whether | | | | virtually no calories attached. Nourishing herbs and |
| thick or thin, bend rather than break. | | | | garden weeds are typically far richer in minerals than |
| Flexibility is synonymous with health in the Wise | | | | ordinary foodstuffs. Not only are nourishing herbs |
| Woman Tradition. It is created by nourishing and | | | | exceptional sources of minerals, their minerals are |
| tonifying. Bone flexibility is created by nourishing the | | | | better at preventing bone breaks than supplements. |
| bones and tonifying the muscles around them. | | | | The ability of herbs to counter osteoporosis may be |
| Tonifying is as important as nourishing, but because | | | | more complex than their richness of minerals, |
| we are herbalists, let's focus on the benefits | | | | however. The minerals in green plants seem to be |
| nourishing herbs offer to women who wish to have | | | | utilized more readily by the body and to be ideal for |
| strong, flexible bones. | | | | keeping bones healthy. Dr. Campbell, professor of |
| NOURISHING OUR BONES | | | | Nutritional Biochemistry at Cornell University, has done |
| Old age does not make weak bones. Poor nutrition | | | | extensive research in rural China where the lowest |
| makes weak bones. | | | | known fracture rates for midlife and older women |
| What are bones made of? Like all tissues, they | | | | were found. He says, "The closer people get to a |
| contain protein. They are rich in minerals, not just | | | | diet based on plant foods and leafy vegetables, the |
| calcium, but also potassium, manganese, magnesium, | | | | lower the rates of many diseases, including |
| silica, iron, zinc, selenium, boron, phosphorus, sulphur, | | | | osteoporosis." |
| chromium, and dozens of others. And in order to use | | | | IN SUMMATION |
| those minerals, vitamin D must be present and the | | | | My own experiences in helping women regain and |
| diet must contain high-quality fats. | | | | maintain bone density and flexibility have led me to |
| * Bones Need Protein | | | | believe that life-style modifications work exceptionally |
| I have heard, and no doubt you have too, that | | | | well for motivated women who wish to avoid the |
| animal protein leaches calcium from the bones. This is | | | | risks and expense of long-term pill use. Nourishing |
| only half true. All protein, whether from meat, beans, | | | | herbal infusions, mineral-rich herbal vinegars, yogurt, |
| soy, grains, or vegetables, uses calcium in digestion. | | | | and seaweed, combined with attention to tonification |
| Protein from soy is especially detrimental to bone | | | | of the muscles, unfailingly increases bone density and |
| health; soy is not only naturally deficient in calcium, it | | | | creates flexible, healthy bones and women. |
| also directly interferes with calcium uptake in the | | | | Green blessings to you all. |
| bones. Traditional diets combine protein and calcium | | | | 8 KEYS TO HEALTHY BONES |
| (eg, seaweed with tofu, tortillas made from corn | | | | 1. Good nutrition for your mother while pregnant with |
| ground on limestone with beans, and melted cheese | | | | you. |
| on a hamburger). Protein-rich herbs such as stinging | | | | 2. Good nutrition for you during the formation of |
| nettle, oatstraw, red clover, and comfrey leaf | | | | your bones. |
| provide plenty of calcium too, as do yogurt, cheese, | | | | 3. Monthly menses throughout your fertile years, |
| and milk (which also provide the healthy fats needed | | | | especially before 30. |
| to utilize the minerals). Limiting protein limits bone | | | | 4. Special attention to maintaining high levels of |
| health. Increasing mineral-rich proteins increases bone | | | | protein, fat, minerals, and vitamins from herbs and |
| health. | | | | foods in your diet when menses cease during |
| * Bones Need High-Quality Fats | | | | pregnancy, lactation, or after menopause. |
| Hormones are kinds of fats, and cholesterol is the | | | | 5. Regular rhythmical movement, the faster the |
| precursor to many of them. Post-menopausal bone | | | | better, daily. |
| problems do not, to my mind, arise from a lack of | | | | 6. Consistent practice of yoga, tai chi, or any |
| estrogen, but from a lack of fat. If the diet is | | | | strengthening, opening, flexibility-building discipline. |
| deficient in good-quality fats, hormones will be | | | | 7. Chop wood, carry water. |
| produced in inadequate amounts. And vitamin D, a | | | | 8. Eat yogurt. |
| hormone-like vitamin, will not be utilized well. Further, | | | | Legal Disclaimer: This content is not intended to |
| mineral absorption is dependent on fats. A low-fat | | | | replace conventional medical treatment. Any |
| diet, in my opinion, makes it quite difficult to have | | | | suggestions made and all herbs listed are not |
| healthy bones. | | | | intended to diagnose, treat, cure or prevent any |
| * Bones Need Minerals | | | | disease, condition or symptom. Personal directions |
| Bones do need calcium, and they are the last to get | | | | and use should be provided by a clinical herbalist or |
| it, so our diets need to be very rich in this mineral. | | | | other qualified healthcare practitioner with a specific |
| But to focus on calcium to the exclusion of other | | | | formula for you. All material contained herein is |
| minerals leads to broken bones, for calcium is brittle | | | | provided for general information purposes only and |
| and inflexible. Think of a piece of chalk, calcium | | | | should not be considered medical advice or |
| carbonate, and how easily it breaks. A six-and-a-half | | | | consultation. Contact a reputable healthcare |
| year study of 10,000 white women over the age of | | | | practitioner if you are in need of medical care. |
| 65 found that "Use of calcium supplements was | | | | Exercise self-empowerment by seeking a second |
| associated with increased risk of hip and vertebral | | | | opinion. |