Skeleton Crew learns about bone healthy herbs and foods

Tisdale

By Beth Ranagan

DEXTER — Attendees of the Skeleton Crew meeting at Dexter’s Abbott Memorial Library on May 1 enjoyed an informative and delightful presentation by Linda Tisdale, local herbalist, about herbs and foods beneficial for bone health.

Addressing 11 interested women from surrounding towns, Tisdale stressed a diet that includes calcium, magnesium, phosphorous, and vitamins A, C, and D at adequate levels to increase calcium absorption and maintain hormone levels of calcitonin and estrogen, which play a significant role in good bone health.  Just “a slight drop in blood calcium levels can stimulate a release of calcium from the bones, disrupt the absorption of calcium from the intestines, and influence calcium loss in the urine,” she reported. Without a continuous calcium/mineral/vitamin rich diet, bones can deteriorate. The vital importance of magnesium to stimulate the hormone calcitonin to increase calcium within the bones was emphasized. A calcium-magnesium ratio of 2-1 was suggested.

Several herbs used as tea or as tincture are good sources of calcium, magnesium, vitamins and other important minerals. Herbs especially for calcium support are alfalfa, horsetail, oatstraw, raspberry leaf, nettle leaves, parsley, lamb’s quarters, and dandelion leaves. “Many of these plants can be found growing here either wild or in gardens. They can be picked and dried for later use,” Tisdale told her listeners. Herbs especially for estrogenic hormone balancing are black cohosh, dong quai, wild yam, raspberry leaves, and chaste berry. Tea recipe specifics were made available to event participants, while tinctures are available from Tisdale by calling her at 924-5172. She can advise anyone as to how to use the tinctures.

Although supplements in capsule form might be helpful, Tisdale feels, as many others in the field of nutrition do, that it is better to get as many of your vitamins and minerals from good food sources. Many foods high in calcium also contain adequate amounts of the magnesium to satisfy the absorption requirement. These foods include dried beans, soybeans and soy products, some whole grains, seeds and nuts, dark green leafy vegetables, and sea vegetables.

Tisdale gave the group a list of foods with calcium as well as a list of calcium inhibitors. Coffee, soda, diuretics, protein excess, refined sugar excess, intoxicants, excess salt, too little or too much exercise, and foods in the nightshade family, such as tomatoes and peppers, and those with oxalic acid, such as beet greens and spinach, inhibit calcium absorption.  “The nutritious vegetables on the inhibitor list should be eaten in moderation,” she advised.

The group was treated to delicious dulce and kale chips prepared by the speaker, who also shared the recipes with everyone.  Cannellini hummus and freshly brewed bone-healthy tea, favorites of the group, were also served.

Next month’s meeting will be on June 5 at noon when members will meet to share ways in which they are supporting their own bone health and to decide on possible speakers for the coming months. New members are always welcome. Healthy luncheon foods will be served. Call Liz Breault at the Abbott Memorial Library for more information at 924-7292.