HOW TO MAINTAIN HEALTHY BONES AND JOINTS
(Even if You Are Already on a Macrobiotic Diet)
1. Begin eating a macrobiotic diet suited to you. Study and speak to an experienced macrobiotic teacher/counselor who can design a macrobiotic program and guide you as you make these healthier changes. SOAK ALL GRAINS FOR AT LEAST EIGHT HOURS. COOK GRAINS IN THE SOAK WATER. The macrobiotic diet eliminates nightshade plants such as tomatoes, potatoes, eggplant shown to deplete bones of minerals, contributing to bone and cartilage loss, osteoporosis, and arthritis.
2. Daily cook and eat fresh dark leafy greens at each meal. ON YOUR PLATE,ADD A DROP OR TWO OF LEMON ON THE GREENS. Learn to prepare the greens in a variety of ways. Take food with you to work or while traveling if necessary so that you can plan on having proper nutrition for yourself outside your home.
3. Avoid overcooking and oversalting your food. Both makes the body too contracted and hampers proper flow of energy, hormones, and blood. Use high quality sea salt and study effective and delicious cooking methods. AVOID SALTY COMMERCIAL SNACKS. DO NOT SALT YOUR SEEDS.
4. Be sure to go outdoors daily for at least one hour; the best times are before 10:00 am and after 2:00 pm. Remove your glasses for at least 15 minutes and allow diffused sunlight to be absorbed through your eyes. Sunlight's Vitamin D is essential for absorption of calcium. Also, it is important to get fresh air daily.
5. Eat a variety of foods cooked in a variety of ways. Prepare pressed salads several times a week and always garnish your miso soup with fresh, raw vegetables to make sure you eat uncooked foods that retain their enzymes and vitamins. Do not fear oil. Good quality oil is necessary for the production and distribution of hormones, thus estrogen for strong bones. Oil saute veggies and grains and eat fresh salads with oil dressings. Heavy fried foods are not, of course, recommended. Balance is the key, and uncooked foods provide us good quality yin and lightness. You may use some lemon or orange juice as seasoning, especially good with sea vegetables, fish, dark leafy greens, pressed salads, and desserts. Cook a variety. Avoid the "same old" foods cooked the "same old" ways and reheated.
6. Drink boiled water, teas, and broths rather than cold, uncooked water. (After boiling, you may let them come to room temperature to be more refreshing.) Avoid carbonized, bubbly, distilled or bottled water and any foods that are cold or icy. The kidneys, which, according to Oriental Medicine, control the joints and bones, dislike cold foods, which create a refrigerated energy which streams cold energy throughout your system. People with joint and bone pain do much better with room temperature or warm beverages.
7. Avoid too much fruit and all tropical fruits. If it is appropriate for you, eat seasonal, locally grown fruits, lightly boiled or cooked to best bring healing energy to your joints and bones.
8. Practice yoga and stretching, along with aerobic activities such as gardening, dancing, swimming, and bicycling. Take an outdoors walk daily, am and pm, and especially after dinner and before bed to aid digestion and sleep.
9. Cultivate your feminine (yin) energy to support the production of estrogen, the female hormone. Studies have shown that a lack of estrogen correlates with the development of osteoporosis. The macrobiotic diet, with its elimination of most animal foods and the consumption of vegetables and soy promotes balanced estrogen levels. Avoid hard, dry, crunchy, baked flour products such as chips, pretzels, rice cakes. Be sure to "schedule in" times for relaxation and recreation, art, music, and add softness, fragrances, and laughter to your life. Lots of it.
10. Find ways to release resentments, anger, and frustrations. Cultivate forgiveness, positive empowerment, self-fulfillment, and understanding. Resentment wears away at our very core, our foundation, our bones and it wastes our precious time.
BONING UP ON FACTS ABOUT ARTHRITIS AND OSTEOPOROSIS
DID YOU KNOW...
37 million Americans suffer arthritis. That is one in seven. There are 100 types of arthritis, which affects people of all ages. 25 million Americans suffer from osteoporosis and 80% are women. One out of every three women develops osteoporosis by the age of 60.
Half of all American women over age 50 will have an osteoporosis-related fracture.
-- Prevention Magazine
Arthritis and Osteoporosis are not diseases caused by lack of calcium! They are caused mainly from excess protein and simple sugars, plus reduced estrogen. The macrobiotic diet provides high quality protein, eliminates refined sugars and helps balance the estrogen levels in the body.
When the body receives excess protein, calcium is leached from the bone. In countries where dairy consumption is low, osteoporosis is low, such as Africa, Thailand and Panama.
Countries with the highest rate of hip fractures among the elderly are the Scandinavian countries, which have the highest consumption of animal protein (mainly dairy products.)
-- Natural Health Magazine
"The ability to attain peak bone mass may be limited by large amounts of protein."
-- Oregon Health Sciences University Study
When the body's pH balance becomes acidic, calcium is pulled from the bones to buffer this acidic state, thereby weakening the bones. One of the main factors that causes this acidic state is excess protein.
-- Nancy Appleton, Ph.D. Author, Healthy Bones
Bone density is positively associated with dietary calcium and exercise. Calcium depletion is associated with excess consumption of protein, sugar, and phosphorus (carbonated beverages, potatoes).
Sugar, though it is not the only thing that pulls calcium from the bones, is certainly one of the worst offenders.
-- Nancy Appleton, Ph.D. Author, Healthy Bones
40 % of all people over the age of 60 years have lost their teeth to periodontal disease (osteoporosis of the mouth.)
Caffeine is another substance that causes an excess of calcium to be secreted into the urine.
-- Nancy Appleton, Ph.D.
DIETARY CALCIUM SOURCES
"If I Don't Eat Dairy or Meat, Where Will I Get My Calcium ??!!"
Relax! Calcium is abundant in these vegetable quality foods:
(COOKED UNLESS NOTED)
|Turnip Greens||1 cup||252|
|Hiziki Sea Vegetable||1/2 cup||306|
|Corn Tortilla||3.5 ounces||300|
|Kidney Beans||1 cup||74|
|Whole Wheat Bread||1 slice
|Compare with: Cow's Milk||1 cup
*U.S. Department of Agriculture
U.S. Recommended Daily Allowances of Calcium:
Females: 1,200 Males: 800
The Standard Macrobiotic Diet more than satisfies the U.S. RDA's for calcium, as well as all nutrients for human health.