Calcium and Vitamin D – protect bone health

Calcium

You’re probably aware that calcium is essential for strong bones – assisting in the prevention of bone loss and maintenance of strong and healthy joints. It includes a combination of herbs said to support the health of the muscles, bones and connective tissues.

The herbs should be available in most good health food shops but if not, buying individual teabags and boiling them together works just as well.

20g Horsetail, Equisetum arvense

20g Nettle leaf, Urtica dioica

20g Marshmallow leaf, Althea officinalis

Cover in 1 pint/600ml boiling water, strain after 15 minutes and drink throughout day.

Nettles – are rich in calcium, iron, protein and antioxidants, they are very nourishing and strengthening. Small amounts are found in cheese and egg yolks and some sun-grown mushrooms but most of the Vitamin D we absorb comes from fortified foods such as fortified fat spreads, breakfast cereals and soya drinks with Vitamin D added.

It’s found in the bones, muscles, skin and tendons so eating foods that contain collagen is one way to support their health. However, certain foods have been shown to help fight inflammation, strengthen bones, lubricate joints and support the immune system – all of which are the foundation to a strong, healthy, flexible body.

Here are the top double acts:

The main source of Omega is from marine fish oils. Marshmallow may help us to recover more quickly from an active yoga session. Horsetail is also said to increase strength and elasticity.

Marshmallow – contains an abundance of mucilage which soothes inflamed tissues. Foods rich in vitamin C also aid tissue repair as they help support the production of collagen.

Silicon

Evidence has strongly suggested that dietary silicon is similarly beneficial to bone and connective tissue health, playing a vital role in assisting calcium with the growth and maintenance of joints and bones. It promotes and accelerates the healing of our tissues. However, as wild salmon and trout stocks are declining, try and choose fish from sustainable sources where possible.

If you don’t eat fish, soy / edamame beans (and other soya products such as tofu or milk), walnuts, pumpkin seeds, flax seeds plus green, leafy vegetables such as seaweed, kale, chard and watercress are also a great source of Omega.

Spices

Some spices – cinnamon, ginger and turmeric and chili peppers – have been shown to have anti-inflammatory properties. Nettle is super used as a food too, add to soups and curries.

Horsetail – is rich in soluble silica which is readily absorbed. It induces flexibility in the bones by increasing the amount of collagen which we’ve discovered, plays a vital role in supporting the cells, tissues and organs.

Silicon is much higher in plant-derived foods so good sources include grains such as barley, oats, rice bran and wheat bran, along with some vegetables such as green beans and root vegetables.

Nourishing herbal tea to aid flexibility

Try this infusion* from one of our lovely members, Noreen McCarthy – a qualified herbalist, physical therapist and yoga teacher.

 It supports the regeneration of bones, cartilage and other connective tissue.

A diet high in plant protein (soy protein, hummus, nuts, nut butters, foods made with almond flour, etc) has also been demonstrated to have a positive effect on collagen. If you eat a vegan diet good sources of calcium are found in fortified soya, rice and oat drinks, pulses, dried fruit such as raisins, figs, calcium-set tofu, sesame seeds and tahini.

Vitamin D

Even here in the Netherlands – not known for its tropical climate, we meet at least some of our Vitamin D needs through exposure to sunlight, but it’s a good idea to try and supplement your diet with Vitamin D to ensure your calcium intake is properly absorbed.

Few foods in nature contain Vitamin D but again, oily fish are amongst the best sources. Whilst a quick google search will throw up hundreds of results of the ‘foods for flexibility’ variety, it might surprise you to know that there is no scientific evidence proving that eating specific foods will increase your range of flexibility. Try sprinkling cinnamon on your porridge and coffee or making this lovely, warming turmeric and ginger tea.

Collagen

Tendons and ligaments are largely made up of collagen – the most abundant protein in the body and the ‘glue’ that holds structure of the body together. The best sources of collagen are from foods such as bone broth stocks that make up soup and stews. Therefore, calcium levels, amongst many other things, have a huge influence on the health of your muscles.

Good sources of calcium include milk, cheese and yoghurt, green leafy vegetables, such as broccoli, cabbage and okra (but not spinach – as this contains oxalic acid, which reduces calcium absorption). They contain high levels of the amino acids that promote connective tissue repair but the gelatin is also very anti-inflammatory. Omega and spices – fight inflammation

Omega

Studies have shown that a diet rich in Omega fatty acids may lower blood pressure and heart rate, improve blood vessel function, and, at higher doses, may ease inflammation of the joints.

Omega is found in certain types of oily fish including salmon, sardines, mackerel and herring. Collagen and Silicon – maintain healthy connective tissues

The connective tissues include several types of fibrous tissues as well as the more specialised kinds which include bone, ligaments, cartilage and tendons. But did you know that Vitamin D helps the body to absorb calcium?

Another little-known fact about calcium is that it’s part of the chain reaction that enables your muscles to contract.