We all know diet plays a key role in our everyday life functions. What if we could better our bone health, specifically pertaining to osteoporosis, with diet? That’s just what happens when you adopt an alkaline diet. Alkaline diets have been around for years, gaining popularity due to the way people feel while eating this way. Alkaline-forming foods include most fruits, vegetables, herbs, nuts, seeds and herbal teas. Acid-forming foods include most grains, beans, meats, dairy products, fish, fast foods and processed foods. When we eat too many meats, dairy, sugar, or use too many acid forming medications, it can alter the pH of our blood, which thrives at about 7.4. The pH in our body is very sensitive, and even a little sway can make a big difference in the way you feel, and your tendency to develop disease. This especially comes into play when we take a look at bone health. When we eat acid-based foods, our body needs to balance them by releasing calcium, phosphorus and magnesium, almost always taking from our bones’ stores. We can see how this would be a problem in the long run. The good news is, when we eat an alkaline diet, we are getting those minerals from the foods we are eating, so that our body does not have to rely on our bones’ stores. Let’s talk about ways you can add more alkaline foods into your diet to keep your system in balance.
We all know diet plays a key role in our everyday life functions. What if we could better our bone health, specifically pertaining to osteoporosis, with diet? That’s just what happens when you adopt an alkaline diet. Alkaline diets have been around for years, gaining popularity due to the way people feel while eating this way. Alkaline-forming foods include most fruits, vegetables, herbs, nuts, seeds and herbal teas. Acid-forming foods include most grains, beans, meats, dairy products, fish, fast foods and processed foods. When we eat too many meats, dairy, sugar, or use too many acid forming medications, it can alter the pH of our blood, which thrives at about 7.4. The pH in our body is very sensitive, and even a little sway can make a big difference in the way you feel, and your tendency to develop disease. This especially comes into play when we take a look at bone health. When we eat acid-based foods, our body needs to balance them by releasing calcium, phosphorus and magnesium, almost always taking from our bones’ stores. We can see how this would be a problem in the long run. The good news is, when we eat an alkaline diet, we are getting those minerals from the foods we are eating, so that our body does not have to rely on our bones’ stores. Let’s talk about ways you can add more alkaline foods into your diet to keep your system in balance.
Highly Alkaline:
- lemons
- lentils
- limes
- nectarine
- onion
- pineapple
- pumpkin seed
- raspberry
- sea salt
- sea vegetables
- seaweed
- sweet potato
- tangerine
- watermelon
- vegetable juices
Moderately Alkaline:
- apples
- apricots
- arugula
- asparagus
- broccoli
- cantaloupe
- carrots
- ginger
- garlic
- citrus fruits
- kale
- mango
- green peas
- green beans
- raspberries
Moderately Acidic:
- white rice
- chicken, pork, veal
- coffee
- corn
- cranberry
- eggs
- garbanzo beans, legumes
- ketchup, mustard
- whole grain pasta, bread
- peanuts, pecans
- pistachio seeds
- pomegranate
- prunes
- squid, oysters
- soy milk, tofu
Highly Acidic:
- sugar
- barley, wheat, white pasta, white bread
- beef
- alcohol, hops
- brazil nuts, hazelnuts
- cocoa
- fried foods
- commercial dairy
- pheasant
- seafood
- soft drinks
- table salt
- white vinegar
- yeast
Tips for eating alkaline:
- Eat a well balanced a diet of 80% alkaline-forming foods, 20% acid-forming foods, which is another way of describing a plant-based diet.
- Skip the fast-foods and processed foods.
- Choose lots of fresh fruit, vegetables, nuts and seeds, as well as beans and grains.
- Pesticides are acid-forming, choose organic fruits and vegetables when possible.
- Cut up fruits and veggies after shopping so they’re always fresh on hand!
- Start your morning with lemon water and attempt to eat greens at every meal.
- You may have more energy and vitality… Enjoy it!!!
Tips for bone health:
- Nourish your body with nutrients!
- Eat fresh fruits and vegetables.
- Avoid processed foods, white flours, and refined sugars.
- Consider a high-quality supplement to fill in any nutrient gaps. (one listed below)
- Spend some time outside and in the sun for vitamini D which helps mineral absorption into bones.
- Exercise to slow down bone loss! Try walking, yoga, or meet with a trainer. Don’t forget upper body strengthening.
- Minimize your stress. Breathe in. Breathe out. (Gets rid of CO2 – an acid.) Read, get a massage, take a bath.
Yours in Health,
Kelsey
Bastyr University Student Intern
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