Eating An Alkaline Diet For Bone Health
This week’s post is a follow up to my previous blog post on natural ways to treat osteoporosis and bones loss to help you understand the right food combinations to consume to support your bone health.
It’s useful to know that when we eat a steady diet of high acid forming foods, calcium is leached out of bones to maintain the body’s pH, leading to osteoporosis and other problems.
Eating the Standard American Diet (SAD) causes an acidic environment in the body, which in turn increases the risk of osteoporosis. In order to prevent osteoporosis it is necessary to eat a diet that consists of whole, organic foods that are closest to their original state as possible. In other words, remove processed foods, sugar, and flour from your diet.
Is animal protein good or bad for maintaining a healthy pH?
Animal protein is highly acidic when consumed on its own, so it is important to include a healthy amount of alkaline foods along with it. Only consume animal protein from animals that lived in their natural habitat. High-quality grass-fed beef, antibiotic and hormone free poultry, eggs, pork and wild-caught seafood are best for you.
Your plate should consist of 80% alkaline foods to 20% acidic foods.
To keep your proper balance while eating the proteins listed above, introduce healthy fats and oils with emphasis on monosaturated and saturated fats, omega-3 fatty acids (ALA, EPA, DHA) to your diet. Also, be sure to include deep colored vegetables and fresh fruit to keep your pH balanced.
Below is a list of acidifying foods to combine with alkalizing foods to restore your body’s pH:
Meat, poultry, fish, seafood
Eggs
Cheese
Animal fats such as lard
Vegetable Oils, margarine, refined oils*
Whole grains, wheat, oats, millet
Bread, pasta cereal flakes, foods that are grain-based*
Sweets, pastry, syrups*
Walnuts, hazelnuts, pumpkin seeds
Legumes (beans and peas, except lentils, which are alkaline-forming)
Commercially manufactured sweet drinks, sodas*
Coffee, tea, cocoa, wine
Condiments – mayonnaise, mustard, and ketchup
Medications (acid reflux meds, corticosteroids)
Alcohol Use
Caffeine
Cigarette Smoking*
*Avoid these as they can cause inflammation.
Below is a list of Alkalinizing foods:
Potatoes, sweet potatoes
All deep green vegetables, raw or cooked; salad greens, green beans, cabbage, Brussel sprouts, kale, cauliflower, celery, squash, etc.
Deep colored vegetables: carrots, beets, peppers (except tomatoes for some people)
Herbs and spices
Bananas
Almonds, brazil nuts, chestnuts
Alkaline mineral waters
Almond Milk, Coconut Milk
Avocado
Cold-pressed oils (avocado, olive, flax, coconut)
Sprouted Bread
Herbal tea
Lentils, Lima Beans, Mung Beans, Pinto Beans Red Beans, White Beans
Amaranth, Buckwheat, Chia/Salba, Kamut, Millet, Quinoa
Some foods may or may not pose a problem. In other words, it will depend on the person’s metabolic capacity when consuming them. If the gut microbiome is compromised and not digesting properly, these foods may pose a problem. They include:
Whey, yogurt, kefir, small-curd cottage cheese
Unripe fruits (the less ripe the fruit, the higher it’s acid content)
Acid fruits (berries, citrus fruits (grapefruit, tangerines, oranges, lemons and limes) cherries, plums apricots
Sweet fruits – (more so when consuming in excess) melon, watermelon
Acid vegetables – tomato, rhubarb, sorrel, watercress
Fruit juices, lemon juice (in salad dressings)
Honey
Vinegar
Some of my favorite alkalizing food sources are:
Cabbage, broccoli, spinach, cauliflower, Brussel sprouts, bok choy, collard greens, kale, mustard greens, sesame seeds, flax, chia seeds, almonds.
When you follow a whole food, nutrient-dense diet, which consists of mostly organic fruits and vegetables, healthy fats, organic meat and fish, your body will stay in the 80% range of alkalization. Always remember to eat alkaline foods with acidic foods to balance your body’s pH.
The type of water you drink does make a difference.
Acidic water has a pH lower than 7. The most acidic substances have a pH of 0. Alkaline water has a pH of 8 or above. I have found that drinking non-fluorinated water (distilled or reverse osmosis) is best. If you want to test your water just pick up a pH test kit, available at most retailers, Amazon.com, etc.
Commit to regular weight-bearing exercise.
Weight-bearing exercise is probably the most powerful and impactful activity you can do for your bones. Weight-bearing exercise or resistant training improves your bone density. One of the best ways you can control bone loss as you age is to add strength training to your workout plan. Also, the lean muscle mass that we all work so hard for decreases with age, so adding strength training to your routine will help you lose body fat, build lean muscle, and boost your metabolism. It’s a win-win all around!
In summary, eating a diet containing 80 percent alkalinizing foods to 20% acidic foods will restore and maintain your body’s healthy pH balance, as well as reducing inflammation and improving your overall health. Consider taking calcium, vitamin D, and vitamin K2, and Omega 3 fish oil supplements to compliment your bone health. And, remember to include weight-bearing exercise to promote a strong body and strong bones.
Coming soon! 5-Day Detox for Beginners! May 7 - 11, 2018!
Spring cleaning at its best! Easy to follow recipes, menus, shopping lists, dining out guide and more! Group calls and daily support! Details will be available on my website soon. If you think you would like to participate, please send me an email at info@FindingYourHealth.com and I will add you to my list. Each week a lucky reader will win free access to the program!
To your health and happiness!
Donna Markussen