For centuries, herbalists have used herbs to maintain the health of multiple bodily systems, including the skeleton. Note that the scientific research is preliminary. No long-term trials have been done on people at risk for osteoporosis. That said, nutritive herbs, so rich in vitamins and minerals, are your best bet. Dandelion and nettle again top the list. Medical herbalist Amanda McQuade Crawford, author of Herbal Remedies for Women (Three Rivers Press, 1997) and star of "What a Relief]" on VeriaTV Network, also uses oatstraw (Avena sativd)^ red clover {Trifolium pratense), alfalfa (Medicago sativd)^ horsetail j- Alfalfa sprouts arexich in vitamins and minerals.
V {Equisetum arvense) and yellow dock root {Rumex crispus). Crawford's favorite way of preparing these herbs is to make them into infusions. (Boil water, turn oft the heat, add 1 tablespoon dried herb per 8-ounce cup water, steep 15 minutes covered, strain.) I recommend making a quart of tea. After it cools, you can decant it into a nonreactive water bottle. Drink three to five cups a day. You can also finely chop the dried herbs, put in a jar, cover with organic apple cider vinegar until the level rises two to three inches above the herb. Shake daily for 10 to 14 days.
Strain. Add to salad dressing or take a tablespoon a day mixed into a cup of warm water. Regular consumption of green and black tea {Camellia sinensis may reduce osteoporosis risk. Research suggests that tea might decrease the risk of fracture because it enhances bone mineral density, increases activity of bone cells that add bone and inhibits bone cells that break down bone. Black cohosh {Actaea racemosa) is better known for its ability to reduce menopausal symptoms. Lab studies and one study in postmenopausal women suggest that extracts of black cohosh root and rhizome also may promote bone development. Chaste tree berry {Vitexagnus-castus) has been researched primarily as an herb that corrects menstrual cycle irregularity and relieves premenstrual syndrome.
Regular menstrual cycles offer some assurance of sufficient estrogen to maintain bones. Also, a study of chaste tree in rats found a bone-protective effect. ^ Linda 6. White, M.D., is a visiting assistant professor in the Integrative Therapies Program at Metropolitan State College of Denver. With every bite, you have a precious opportunity to build better bones. And that forkful can be delectable, thanks to enticing culinar)' herbs. All of the delights of the summers herb garden can flavor foods that can help keep you standing tall and strong—no matter what your age or gender. Once you learn the basics of bone-building foods, you can get daily nutrients you need while enjoying gourmet herb flavors. While no single recipe below can provide all of the nutrients needed to maintain bone health, each one can provide some of your daily requirements.
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