| "It is a bone-deep change you are going into, | | | | carbonate, and how easily it breaks.) Avoid |
| my beloved," counsels Grandmother Growth. | | | | calcium supplements. Focus on getting |
| "You must open to your very marrow for this | | | | generous amounts of calcium from herbs and |
| transformation. No cell is to remain | | | | foods and you will automatically get the |
| untouched. You are to open more than you ever | | | | multitude of minerals you need for flexible |
| dreamed you could open, more than you have | | | | bones. Because minerals are bulky, and do not |
| opened in birth or in passion. You open now | | | | compact, we must consume generous amounts to |
| to the breath of mortality as it plays the | | | | make a difference in our health. Taking |
| bone flute of your being. What can you do but | | | | mineral-rich herbs in capsule or tincture |
| dance to the haunting melody, develop a | | | | form won't do much for your bones. (One cup |
| passion for an elegant posture and a long | | | | of nettle tincture contains the same amount |
| stride?"Ah, ye s," Grandmother Growth smiles | | | | of calcium - 300 mg - as one cup of nettle |
| rather wantonly. "It would do you well to | | | | infusion. Many women drink two or more cups |
| develop a taste for dark greens tarted with | | | | of infusion a day; no one consumes a cup of |
| vinegar and mated with garlic. These things | | | | tincture a day!) Neither will eating raw |
| will build strong flexible bones to support | | | | foods. I frequently come across the idea that |
| you as you become Crone."Did you know that | | | | cooking robs food of nutrition. Nothing could |
| your bones are always changing? Every day of | | | | be further from the truth. Cooking maximizes |
| your life, some bone cells die and some new | | | | the minerals available to your bones. Kale |
| bone cells are created. From birth until your | | | | cooked for an hour delivers far more calcium |
| early 30s, you can easily make lots of bone | | | | than lightly steamed kale. Minerals are |
| cells. So long as your diet supplies the | | | | rock-like, and to extract them, we need heat, |
| necessary nutrients, you not only replace | | | | time, and generous quantities of plant |
| bone cells that die, you have extras left | | | | material. Green sources of calcium are the |
| over to lengthen and strengthen your | | | | best. Nourishing herbs and garden weeds are |
| bones.Past the age of 35, new bone cells are | | | | far richer in minerals than ordinary greens, |
| more difficult to make. Sometimes there is a | | | | which are already exceptional sources of |
| shortfall: more bone cells die than you can | | | | nutrients. But calcium from green sources |
| replace. In the orthodox view, this is the | | | | alone is not enough. We need calcium from |
| beginning of osteoporosis, the disease of low | | | | white sources as well. Add a quart of yogurt |
| bone mass. By the age of forty, many American | | | | a week to your diet if you want really |
| women have begun to lose bone mass; by the | | | | healthy bones. Because the milk has been |
| age of fifty, most are told they must take | | | | changed by Lactobacillus organisms, its |
| hormones or drugs to prevent further loss and | | | | calcium, other minerals, proteins, and sugars |
| avoid osteoporosis, hip fracture, and | | | | (no lactose) are more easily digested. This |
| death.Women who exercise regularly and eat | | | | carries over, enhancing calcium and mineral |
| calcium-rich foods enter their menopausal | | | | absorption from other foods, too. (I have |
| years with better bone mass than women who | | | | known several vegans who increased their very |
| sit a lot and consume calcium-leaching foods | | | | low bone density by as much as 6 percent in |
| (including soy "milk," tofu, coffee, soda | | | | one year by eating yogurt.) Organic raw milk |
| pop, alcohol, white flour products, processed | | | | cheeses are another superb white |
| meats, nutritional yeast, and bran). But no | | | | source. Horsetail herb (Equisetum arvense) |
| matter how good your lifestyle choices, bone | | | | works like a charm for those premenopausal |
| mass usually decreases during the menopausal | | | | women who have periodontal bone loss or |
| years.For unknown reasons, menopausal bones | | | | difficulty with fracture healing. Taken as |
| slow down production of new cells and seem to | | | | tea, once or twice a day, young |
| ignore the presence of calcium. This | | | | spring-gathered horsetail dramatically |
| "bone-pause" is generally short-lived, | | | | strengthens bones and promotes rapid mending |
| occurring off and on for five to seven years. | | | | of breaks. CAUTION: Mature horsetail contains |
| I noticed it in scattered episodes of falling | | | | substances which may irritate the |
| hair, breaking fingernails, and the same | | | | kidneys.Step 4: Stimulate/Sedate Beware of |
| "growing pains" I experienced during | | | | calcium antagonists. Certain foods interfere |
| puberty.I did not see it in a bone scan, | | | | with calcium utilization. For better bones |
| because I didn't have one.The idea behind | | | | avoid consistent use of: Greens rich in |
| bone scans is a good one: find women who are | | | | oxalic acid, including chard (silver beet), |
| at risk of broken bones, alert them to the | | | | beet greens, spinach, rhubarb. |
| danger, and help them engage in preventative | | | | |
| strategies. There's only one problem: bone | | | | Unfermented soy products, including tofu, |
| scans don't find women who are at risk of | | | | soy beverages, soy burgers. |
| broken bones, they find women who have low | | | | |
| bone density.I would like to help you let go | | | | Phosphorus-rich foods, including carbonated |
| of the idea that osteoporosis is important. | | | | drinks, white flour products, and many |
| In the Wise Woman Tradition, we focus on the | | | | processed foods. (Teenagers who drink sodas |
| patient, not the problem. In the Wise Woman | | | | instead of milk are four times more likely to |
| tradition, there are no diseases and no cures | | | | break a bone.) |
| for diseases. When we focus on a disease, | | | | |
| like osteoporosis, we cannot see the whole | | | | Foods that produce acids requiring a |
| woman. The more we focus on one disease, even | | | | calcium buffer when excreted in the urine, |
| its prevention, the less likely we are to | | | | including coffee, white sugar, tobacco, |
| nourish wholeness and health.Focusing on | | | | alcohol, nutritional yeast, salt. |
| osteoporosis, defining it as a disease, using | | | | |
| drugs to counter it, we lose sight of the | | | | Fluoride in water or toothpaste. |
| fact that postmenopausal bone mass is a | | | | |
| better indicator of breast cancer risk than | | | | Fiber pills, bran taken alone, |
| broken bone risk. The twenty-five percent of | | | | bulk-producing laxatives. |
| postmenopausal women with the highest bone | | | | |
| mass are two-and-a-half to four times more | | | | Steroid medications, including |
| likely to be diagnosed with breast cancer | | | | corticosteroids such as prednisone and asthma |
| than those with the lowest bone mass. And | | | | inhalers. (Daily use reduces spinal bone mass |
| that hormones which maintain bone mass also | | | | by as much as ten percent a year.) |
| adversely affect breast cancer risk. Women | | | | |
| who take estrogen replacement (often given to | | | | Restricted calorie diets. Women who weigh |
| prevent osteoporosis), even for as little as | | | | the least have the greatest loss of bone |
| five years, increase their risk of breast | | | | during menopause and "neither calcium |
| cancer by twenty percent; if they take | | | | supplements, vitamin D supplements, nor |
| hormone replacement, the risk increases by | | | | estrogen" slow the loss. Among 236 |
| forty percent.Focusing on bone mass, we lose | | | | premenopausal women, all of whom consumed |
| sight of the fact that a strong correlation | | | | similar amounts of calcium, those who lost |
| between bone density and bone breakage has | | | | weight by reducing calories lost twice as |
| not been established, according to Susan | | | | much bone mass as women who maintained their |
| Brown, director of the Osteoporosis | | | | weight. Although chocolate contains oxalic |
| Information Clearing House, and many others. | | | | acid, the levels are so low as to have only a |
| We lose sight of the fact that women who | | | | negligible effect on calcium metabolism. An |
| faithfully take estrogen or hormone | | | | ounce/3000 mg of chocolate binds 15-20 mg of |
| replacement still experience bone changes and | | | | calcium; an ounce of cooked spinach, 100-125 |
| suffer spinal crush fractures.Bone-pause | | | | mg calcium. Bittersweet (dark) chocolate is a |
| passes and the bones do rebuild themselves, | | | | source of iron. Recent research has found |
| especially when supported by nourishing | | | | chocolate to be very heart healthy. As with |
| herbs, which are exceptional sources of | | | | any stimulant, daily use is not advised. |
| bone-building minerals and better at | | | | Chocolate is an important and helpful ally |
| preventing bone breaks than supplements. The | | | | for women. Guilt about eating it and belief |
| minerals in green plants seem to be ideal for | | | | that it is damaging to your health interferes |
| keeping bones healthy. Dr. Campbell, | | | | with your ability to hear and respond to your |
| Professor of Nutritional Biochemistry at | | | | body wisdom. If you want to eat chocolate - |
| Cornell University, has done extensive | | | | do it; and get the best. But if you're doing |
| research in rural China where the lowest | | | | it every day - eat more weeds. Excess |
| known fracture rates for midlife and older | | | | phosphorus accelerates bone loss and |
| women were found. He says, "The closer people | | | | demineralization. Phosphorus compounds are |
| get to a diet based on plant foods and leafy | | | | second only to salt as food additives. They |
| vegetables, the lower the rates of many | | | | are found in carbonated beverages, soda pop; |
| diseases, including osteoporosis." Women who | | | | white flour products, especially if |
| consume lots of calcium-rich plants and | | | | "enriched" (bagels, cookies, cakes, donuts, |
| exercise moderately build strong flexible | | | | pasta, bread); preserved meats (bacon, ham, |
| bones. Women who rely on hormones build bones | | | | sausage, lunch meat, and hot dogs); |
| that are massive, but rigid.Hormone | | | | supermarket breakfast cereals; canned fruit; |
| replacement regimes do not increase bone cell | | | | processed potato products such as frozen |
| creation; they slow (or suppress) bone cell | | | | fries and instant mashed potatoes; processed |
| killers (osteoclasts). There is a rebound | | | | cheeses; instant soups and puddings. To avoid |
| effect; bone loss jumps when the hormones are | | | | phosphorus overload and improve calcium |
| stopped. Women who take hormones for five | | | | absorption: Drink spring water and herbal |
| years or more are as much as four times more | | | | infusions; avoid soda pop and carbonated |
| likely to break a bone in the year after they | | | | water. |
| stop than a woman of the same age who never | | | | |
| took hormones. Women who build better bones | | | | Eat only whole grain breads, noodles, |
| with green allies and exercise nourish the | | | | cookies, and crackers. |
| bone cell creator cells (osteoblasts).Hormone | | | | |
| or estrogen replacement, taken as menopause | | | | Buy only unpreserved meats, cheeses, |
| begins and continued for the rest of your | | | | potatoes. |
| life, is said to reduce post-menopausal | | | | |
| fracture rates by 40-60 percent. Frequent | | | | Avoid buying foods with ingredients; they |
| walks (you don't even need to sweat) and a | | | | are highly processed. Excess salt leaches |
| diet high in calcium-rich green allies (at | | | | calcium. Women eating 3900 mg of sodium a day |
| least 1500 mg daily) have been shown to | | | | excrete 30 percent more calcium than those |
| reduce post-menopausal fractures by 50 | | | | eating 1600 mg. The main sources of dietary |
| percent. The first is expensive and | | | | sodium are processed and canned foods. |
| dangerous. The second, inexpensive and health | | | | Seaweed is an excellent calcium-rich source |
| promoting. It's easy to see why more than | | | | of salt. Sea salt may be used freely as it |
| eighty percent of American women just "say | | | | contains trace amounts of calcium. Salt is |
| no" to hormones. It is never too late to | | | | critical for health; do not eliminate it from |
| build better bones, and it is never too soon. | | | | your diet. Increase hydrochloric acid |
| Your best insurance for a fracture-free, | | | | production (in your stomach) and you'll make |
| strong-boned cronehood is to build better | | | | better use of the calcium you consume. Lower |
| bones before menopause. The more exercise and | | | | stomach acid (with antacids, for example) and |
| calcium-rich green allies you get in your | | | | you will receive little bone benefit from the |
| younger years, the less you'll have to worry | | | | calcium you ingest. Some ways to |
| about as you age."A woman has lost half of | | | | acidify: Drink lemon juice in water with or |
| all the spongy bone (spine, wrist) she'll | | | | after your meal. |
| ever lose by the age of 50, but very little | | | | |
| of the dense (hip, hand, forearm) bone. | | | | Take 10-25 drops dandelion root tincture in |
| Attention to bone formation at every stage of | | | | a little water before you eat. |
| life is vital; there is no time when you are | | | | |
| too old to create healthy new bone." - | | | | Use calcium-rich herbal vinegars in your |
| American MDCALCIUM"Osteoporosis is much less | | | | salad dressing; put some on cooked greens and |
| common in countries that consume the least | | | | beans, too. Step 5a: Use Supplements I really |
| calcium. That is an undisputed fact." -T. C. | | | | wish you wouldn't use calcium supplements. |
| Campbell, PhD. Nutritional BiochemistryStep | | | | They expose you to dangers and don't prevent |
| 1: Collect InformationCalcium is, without a | | | | fractures. A study in Australia that followed |
| doubt, the most important mineral in your | | | | 10,000 white women over the age of 65 for six |
| body. In fact, calcium makes up more than | | | | and a half years found "Use of calcium |
| half of the total mineral content of your | | | | supplements was associated with increased |
| body. Calcium is crucial to the regular | | | | risk of hip and vertebral fracture; use of |
| beating of your heart, your metabolism, the | | | | Tums antacid tablets was associated with |
| functioning of your muscles, the flow of | | | | increased risk of fractures of the proximal |
| impulses along your nerves, the regulation of | | | | humerus." If you insist on supplements, go |
| your cellular membranes, the strength of your | | | | for calcium-fortified orange juice or crumbly |
| bones, the health of your teeth and gums, and | | | | tablets of calcium citrate. Chewable calcium |
| your vital blood-clotting mechanisms. Calcium | | | | gluconate, calcium lactate, and calcium |
| is so critical to your life that you have a | | | | carbonate are acceptable sources. Dolomite, |
| gland (the parathyroid) that does little else | | | | bone meal, and oyster shell are best avoided |
| than monitor blood levels of calcium and | | | | as they usually contain lead and other |
| secrete hormones to ensure optimum levels of | | | | undesirable minerals. For better bones, take |
| calcium at all times.When you consume more | | | | 500 mg magnesium (not citrate) with your |
| calcium than you use, you are in a positive | | | | calcium. Better yet, wash your calcium pill |
| calcium balance: extra usable calcium is | | | | down with a glass of herbal infusion; that |
| stored in the bones and you gain bone mass | | | | will provide not only magnesium but lots of |
| (insoluble or unusable calcium may be | | | | other bone-strengthening minerals, |
| excreted, or stored in soft tissue, or | | | | too. Calcium supplements are more effective |
| deposited in the joints). When you consume | | | | in divided doses. Two doses of 250 mg, taken |
| less calcium than you use, you are in a | | | | morning and night, actually provide more |
| negative calcium balance: the parathyroid | | | | usable calcium than a 1000 mg tablet.Step |
| produces a hormone that releases calcium | | | | 5b: Use DrugsEven if you take hormone therapy |
| stores from the bones, and you lose bone | | | | (ERT or HRT) you must get adequate calcium to |
| mass.To ensure a positive calcium balance and | | | | maintain bone mass, according to researchers |
| create strong, flexible bones for your | | | | at Columbia University. That's 1200-1500 mg a |
| menopausal journey, take care to: Eat three | | | | day (a cup of plain yogurt, two cups of |
| or more calcium-rich foods daily. | | | | nettle infusion, a splash of mineral-rich |
| | | | vinegar, plus three figs is about that). As |
| Avoid calcium antagonists. | | | | you increase your intake of calcium-rich |
| | | | foods/herbs, gradually cut back on your |
| Use synergistic foods to magnify the | | | | hormone dose if you wish.Step 6: Break & |
| effectiveness of calcium. | | | | EnterBone density tests are frequently used |
| | | | to push women into taking hormones or drugs. |
| Avoid calcium supplements. Step 2: Engage | | | | If your bone density is low, use the remedies |
| the Energy The homeopathic tissue salt Silica | | | | in this section and schedule another test |
| is said to improve bone health. What does it | | | | (for at least six months later) before |
| mean to you to support yourself? To be | | | | agreeing to such therapies.Legal Disclaimer: |
| supported? To stand on your own? To have a | | | | This content is not intended to replace |
| backbone in your life?Step 3: Nourish & | | | | conventional medical treatment. Any |
| Tonify What do we need to make strong | | | | suggestions made and all herbs listed are not |
| flexible bones? Like all tissues, bones need | | | | intended to diagnose, treat, cure or prevent |
| protein. They need minerals (not just | | | | any disease, condition or symptom. Personal |
| calcium, but also potassium, manganese, | | | | directions and use should be provided by a |
| magnesium, silica, iron, zinc, selenium, | | | | clinical herbalist or other qualified |
| boron, phosphorus, sulphur, chromium, and | | | | healthcare practitioner with a specific |
| dozens of others). And in order to use those | | | | formula for you. All material contained |
| minerals, high-quality fats, including | | | | herein is provided for general information |
| oil-soluble vitamin D. Many menopausal women | | | | purposes only and should not be considered |
| I meet believe that protein is bad for their | | | | medical advice or consultation. Contact a |
| bones. Not so. Researchers at Utah State | | | | reputable healthcare practitioner if you are |
| University, looking at the diets of 32,000 | | | | in need of medical care. Exercise |
| postmenopausal women, found that women who | | | | self-empowerment by seeking a second |
| ate the least protein were the most likely to | | | | opinion.Susun Weed |
| fracture a hip; and that eating extra protein | | | | |
| sped the healing of hip fractures. Acids | | | | PO Box 64 |
| created by protein digestion are buffered by | | | | |
| calcium. Traditional diets combine calcium- | | | | Woodstock, NY 12498 |
| and protein-rich foods (e.g. seaweed with | | | | |
| tofu, tortillas made from corn ground on | | | | Fax: 1-845-246-8081Vibrant, passionate, and |
| limestone with beans, and melted cheese on a | | | | involved, Susun Weed has garnered an |
| hamburger). Herbs such as seaweed, stinging | | | | international reputation for her |
| nettle, oatstraw, red clover, dandelion, and | | | | groundbreaking lectures, teachings, and |
| comfrey leaf are rich in protein and provide | | | | writings on health and nutrition. She |
| plenty of calcium too. Foods such as tahini, | | | | challenges conventional medical approaches |
| sardines, canned salmon, yogurt, cheese, | | | | with humor, insight, and her vast |
| oatmeal, and goats' milk offer us protein, | | | | encyclopedic knowledge of herbal medicine. |
| generous amounts of calcium, and the healthy | | | | Unabashedly pro-woman, her animated and |
| fats our bones need. If you crave more | | | | enthusiastic lectures are engaging and often |
| protein during menopause, follow that | | | | profoundly provocative.Susun is one of |
| craving. CAUTION: Unfermented soy (e.g., | | | | America's best-known authorities on herbal |
| tofu) is especially detrimental to bone | | | | medicine and natural approaches to women's |
| health being protein-rich, naturally | | | | health. Her four best-selling books are |
| deficient in calcium, and a calcium | | | | recommended by expert herbalists and |
| antagonist to boot. Bones need lots of | | | | well-known physicians and are used and |
| minerals not just calcium, which is brittle | | | | cherished by millions of women around the |
| and inflexible. (Think of chalk, calcium | | | | world. |