The Right Combination for Stronger Bones

Read Dr. Elena Krasnov's Weekly Column in the Health & Fitness section of the 24 Hours Magazine. Look for new articles every week!

Monday, June 23, 2008

The Right Combination for Stronger Bones

Q: Dear Elena: My doctor advised me that I need to take calcium as I am in my 70's and my bone density is not where it should be.

I do find that I become severely and chronically constipated from taking them. Is there anything that I can do?

A: To prevent the progress of osteoporosis and build up bone you need to make sure your diet is well balanced and that you have a good amount of protein every day. Often postmenopausal women suffer from protein malnutrition and that exacerbates their bone loss. You need to take proper supplements. Calcium alone will not do. You must take a balanced formula that includes not only calcium (in absorbable form) but also magnesium, manganese, zinc, Vitamin D and some herbs that traditionally strengthen bones such as horsetail. Adding a soy extract to your daily routine will often help to absorb and utilize the calcium/magnesium bone formula due to its mild estrogen –like effect. If you take a good quality mineral supplement for your bones it should not cause any constipation. Either you have a product with additives that is not suitable for you or you have constipation independent of calcium supplementation. Doing a liver cleanse is often useful in getting rid of constipation. You may also need a change in diet. Make sure you eat plenty of fresh fruits and vegetables daily and drink lots if clean water.

Doing weight bearing exercises daily is important to build up bone mass. You could start by walking around the house with 5-pound weights around your wrists and ankles, then progress to a more structured exercise routine.

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Dr. Elena Krasnov is a registered Naturopathic Doctor and Clinic Director of the Toronto Naturopathic Clinic. Submit your questions online at 24hrs.ca