Gillian McKeith's Food Bible (294 page)

Salt and sugar. They can both increase the excretion of minerals and decrease the absorption of calcium. They are often found in breakfast cereals, processed foods, ham, bacon, sausages, some canned and packaged foods, and candies.

Go easy on foods containing oxalic acid: rhubarb, cranberries, plums, spinach, chard, and beet greens, as this can bind to calcium.

HERBS AND SUPPLEMENTS

The herb horsetail is a source of silica for calcium metabolism.

Drink ginseng tea and nettle tea, too.

Take magnesium supplements or magnesium/calcium supplements where the magnesium ratio to calcium is higher. Calcium citrate/malate is the preferred form of calcium.

As well as calcium and magnesium, you need manganese, vitamin D, boron, and silica. Manganese is critical for preventing the bone deformity scoliosis (see page
364
).

Take digestive enzymes to make sure that you are absorbing nutrients and breaking down food efficiently.

Also take plant-based hydrochloric acid supplements before meals. Most postmenopausal women are low in stomach acid.

For people who live in northern or southern latitudes and don’t get enough sunlight during winter months, you must supplement every day during the winter months with vitamin D and boron, which helps to convert vitamin D into active form.

Good bone health also depends on vitamin B
₁₂
.

You also need vitamin K and folic acid for bone health.

EXTRA TIPS

Do not smoke. Smoking prevents mineral absorption needed for healthy bones.