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