October 20th: World Osteoporosis Day: Down to the Bone with TCM
This October, when you see a skeleton hanging in a doorway or window to celebrate Halloween, take a moment to appreciate your own bone tissue at the very core of your body's structure. That appreciation would be right on time as October 20th is the calendar day that marks an annual campaign to raise awareness and resources about Osteoporosis and promote better bone health. Osteoporosis is a degenerative disease that affects over 200 million people worldwide and over 30% of all menopausal women. It is defined as the bone's reduction in strength and density, leading to an increased risk of breaks and fractures. As there is no cure, the focus is on prevention.
From a Chinese Medicine perspective, skeletal growth, development, and repair is the domain of the kidneys. Bone loss related to aging results from the decline of kidney essence (or jing) over time. Prevention of bone weakness and degeneration is all about preserving our kidney jing which is in limited supply as we can not replenish it through our lifetime. What we get when we're born is what we got. Through lifestyle, diet, and herbs, we can help to conserve our supply, thereby slowing decline. While we can not directly augment the kidney essence, we can tonify our kidney qi, assisting in bone repair. Maintaining proper blood flow is also essential to removing stasis that may block the production of new bone.
We can do many things to preserve our kidney essence and supplement our qi while supporting proper blood flow.
*DIET: Foods considered kidney-nourishing in Chinese Medicine include sweet potatoes, walnuts, black beans, fish, seaweed, and bone broth. Bone broth is essential as it is rich in minerals that help build and strengthen bones. Keep your blood nourished and moving with dark leafy greens, organically sourced meats, and stimulating flavor-boosters like onions, garlic, basil, cayenne, and turmeric.
*HERBS: Some Chinese herbs that are important in maintaining kidney qi and essence are Shan Zhu Yu (jujube), Wu Wei Zi (five flavor fruit), and Gou Qi Zi (Goji berry) Goji berries can be safely munched on as a kidney-supporting snack as well as added to various dishes. Another herb that has gotten some attention recently as a treatment for Osteoporosis is Dan Shen (red sage). Research has shown its value in preventing bone loss without significant side effects. (*As with all herbal medicine, it is vital to seek guidance from a qualified herbalist before beginning any herbal protocols.)
*LIFESTYLE: One of the most important ways to preserve your essence is through adequate rest. The worst thing we can do is burn the candle at both ends, especially when we consider the candle to be a perfect metaphor for our Kidney jing. Life is exciting but maintain balance for the long haul. Exercise can be a healthy counterpart to appropriate rest. Weight-bearing exercise is touted as one of the best osteoporosis prevention methods. Still, there are also qi gong exercises (such as 'Knocking on the Doors of Life') that bring circulation to the kidneys with very gentle movements that are safe and easy for all ages. Water is the element of the kidneys, and staying hydrated is essential to kidney function, supporting our bones and overall health. And let's not forget acupuncture, the powerful and time-tested method for boosting qi and making sure it flows through every cell of our amazing bodies.
Schedule your skeleton-supporting session today with Marc Gian, in Flatiron, NYC and Crown Heights Brooklyn