Bone structure is a cornerstone of the WAPF. Something like 97% of modern people have dental decay. It's the biggest disease of our day and it is basically a window into our bone structure. Decaying teeth can often be a sign of poor bone health which is why one of the lowest demographics for tooth decay tends to be the same demographics who have the most bone mass.
So, if you could start from being a baby, go all the way to the beginning, or start anew for your kid, how would you optimize his/her Bone mass/bone mineral content/bone mineral density/ bone structure?
Specifically I'm asking for answers along the lines of foods and exercises, but all answers are welcome.
asked byStephen_4 (10979)
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on June 04, 2013
at 10:21 PM
I would have to say the very first place to start is gut health. If there are any gut issues like SIBO or leaky gut to start with, then you will not be absorbing any of the nutrients Albert83BCN mentioned in his answer, which by the way are all very important. So how to do this is to eat real food (#JERF), and avoid inflammatory foods like grains, processed seed/vegetable oils, and legumes (ie Paleo :-). Oh ya, and don't skimp on the bone broth: http://www.marksdailyapple.com/cooking-with-bones/#axzz2VHxDJNQW
The next thing is to put your bones under a bit of strain. Basically give them some weight to bear by walking, standing, and squatting as much as possible (sitting kills). Also, at a certain age, throwing some properly lifting weights in there would be super beneficial.
With regards to teeth, eating similar to our ancestors should do the trick just fine: http://www.thebarefootgolfer.com/2013/04/04/oral-bacteria-and-our-health-an-evolutionary-diet-perspective/
on June 04, 2013
at 08:47 PM
For bone mass it seems to be that vitamins D3 and K2 might be the most important. Vitamin D is the typical hype in the popular mainstream for it's supposed role in bone density support (well it seems to have an important role in almost EVERYTHING) but vitamin K2 seems to play an even greater role by allowing osteocalcin work and let calcium stick to the bones and not other random places (like the arteries). If you notice there's a ton of dietary calcium nowadays yet people suffers from osteoporosis more than ever.
So I'd focus in getting a lot of these two, food choices seem to be a little bit scarce, best vitamin D3 intake is from the sun and K2 is present in many foods that many people will not be contemplating as grass-fed dairy like pastured butter and some soy products (with natto being the most rich). Depending on personal situation it might be a good idea to supplement.
In addition to this, I'd try to get an overall good diet and try to avoid inflammation as much as possible and weight train. Training hard is considered in many studies a great way to maintain good bone density.
on June 04, 2013
at 10:49 PM
This may be oversimplified, but I think Shanahan's 4 Pillars of Traditional Cuisine nails it. The 4 pillars:
(1) MEAT ON THE BONE, cooked long and low, eaten with its fat, broth made from scraps.
(2) ORGAN MEAT
(3) FERMENTATION AND SPROUTING
(4) FRESH RAW FOODS
Of these, for BONE health I think (1) and (2) are it.
When I was pregnant with child #3 I was just getting into traditional foods (Nourishing Traditions, etc; pre-paleo). I lived next door (literally) to a Whole Foods, and almost every day I would buy a rotisserie chicken there and eat almost all of it. (It was the only thing I could stomach for a long time). The skin, fat, meat, yum. Then I'd collect the bones and make broth once a week.
In spite of the fact that this child was created when my body had already been depleted by the first 2 children, she has BY FAR the best bone structure of the family. Thick, dense bones, strong jaw and cheekbones, and my dentist says she is the only one he can 100% say will never need braces.