Column #70

Fifty-five years ago I was 5' 10.5" tall. For decades I claimed that’s how tall I was. But recently a friend told me he lost four inches. That got me wondering. So Linda and I measured ourselves. Wow! I’ve lost an inch and Linda half an inch from our heydays. What’s going on?

It’s Osteoarthritis, also known as degenerative joint disease. That happens when the protective cartilage that cushions bones degenerates, or wears down. Another reason is that tiny crush fractures develop in the vertebrae squashing down the bony blocks of vertebrae in the back.

Shrinking with age is ubiquitous. Nearly everyone experiences some disc degeneration after age 40, men a little earlier than women. Once it commences, people typically lose almost half an inch every 10 years. The loss quickens after age 70 and can amount to several inches as one grows older.

It’s doubtful one can reverse height loss. But there is considerable research indicating height loss can be moderated with diet and exercise. So let’s focus on what we can do for cartilage and bone.

Similar to overall health, bone and cartilage health depends on a noninflammatory state. Bones and cartilage also require 20 essential nutrients which come from food because our bodies can’t fabricate them. Exercise is also required. The strain that exercise puts on bone stimulates bone growth, but the body can’t fully respond without the proper building blocks.

20 Essential Bone - Building Nutrients and Elements
●    Calcium (Ca)
●    Phosphorus (P)
●    Chromium (Cr)
●    Silica (Si)
●    Zinc (Zn)
●    Manganese (Mn)
●    Copper (Cu)
●    Boron (B)
●    Potassium (K)
●    Strontium
●    Vitamin A
●    Vitamin B6
●    Folic acid/folate (vitamin B9)
●    Vitamin B12
●    Vitamin C
●    Vitamin D
●    Vitamin K1
●    Vitamin K2
●    Fats
●    Protein

None of the 20 nutrients works in isolation and all are necessary. Men need slightly different ratios of these elements than women. For best results these nutrients must be derived from a low glycemic diet consisting of nutrient dense and diverse foods with evenly balanced Omega-6 to Omega-3 essential fatty acids (EFAs). This excludes many highly popular foods such as whole grains, seeds, nuts, many fruits, most oils, grain-fed meat and grain-fed poultry products, and sugar.

Far and away the best foods to supply the 20 essential nutrients are wild-caught seafood, grass-fed and Slanker Omega-3 meats, and green leafy vegetables. These foods also supply the proper balance of EFAs. Note: Vitamin D is derived mostly from sunlight and fish oils. Vitamin C is destroyed by heat.

Balanced EFAs are critical for bone health. High ratios of Omega-6 to Omega-3 create inflammatory conditions while a balance of 1:1 subdues inflammation. Omega-3 enhances calcium absorption. Bone marrow, a component of the lymphatic system (eliminates body toxins), primarily produces blood cells and stores fat. It’s a soft, flexible connective tissue within bone cavities that needs balanced EFAs for optimal function. Finally, the 1:1 EFA balance optimizes brain, nerve, and immune function which regulates the body’s ability to build cartilage and bone.

To your health.

Ted Slanker

Ted Slanker has been reporting on the fundamentals of nutritional research in publications, television and radio appearances, and at conferences since 1999. He condenses complex studies into the basics required for health and well-being. His eBook, The Real Diet of Man, is available online.

Don’t miss these links for additional reading:

Ratio of n-6 to n-3 fatty acids and bone mineral density in older adults: the Rancho Bernardo Study

20 Key Nutrients for Bone Health

The Nutritional Composition of Red Meat

Tooth Chemistry Confirms Early Homo Loved Meat

Oxalate (Oxalic Acid): Good or Bad? There is a concern that oxalate will block calcium absorption.

Ted Slanker’s Omega-3 Blood Test