An interview with Annemarie Colbin, Ph.D., author of The Whole Food Guide to Strong Bones

What sparked your interest in bone health?

It became a big issue in the early 1990s. Someone asked me to write about it, and as I researched the issue, I discovered that a lot of the conventional wisdom was not quite correct. That sparked my interest further, and so here we are today with a fairly different take on the issue, but one that is very people-friendly and easy to follow.

Your book provides a holistic approach to strengthen bones. How is a holistic approach different from a regimen that a typical family doctor might provide?

A holistic approach looks at the entire picture, rather than at a one-issue solution.  For example, the typical approach to strengthening bone consists of a) adding calcium; and b) preventing the removal of calcium from the bone, on the assumption that calcium is the main issue. A holistic approach looks at the metabolism of bone in the context of the body itself, and what it does. For example, calcium, which provides hardness, only comprises 46 percent of bone (in combination with phosphorus, for at total of 65 percent).  What actually keeps a bone from breaking is the 35 percent collagen matrix (a protein), which provides flexibility. So too much calcium actually makes the bones more brittle. Also, the calcium in the bones helps maintain the slightly alkaline pH of the blood, and when that is lowered, calcium released from the bones helps bring it back up. That is why the latest findings show that the drugs that interfere with this process are associated with heart fibrillations, which may occur from a more acid bloodstream.

What elements weaken the bones?

Inactivity is a big one. Movement and exercise are absolutely crucial for general bone health. Mainly, the old adage applies: “Use it or lose it!”

Which foods are most harmful to the bones?

Acid-forming foods such as sugar and flour are about the worst—in other words, the foods of modern civilization! That is also where we find the most bone problems, compared with traditional societies living on natural foods.

What foods strengthen bones?

Vegetables are the most important foods for healthy bones, particularly leafy greens. Remember that the animals with the biggest bones (elephants, giraffes, cows) eat mostly grass and leaves. This is not only because of the calcium and the vitamin C, but also because of the folate and the vitamin K which helps deposit the protein in the collagen matrix.

Why don’t you include milk products among them? 

Too much calcium. It was found in the Nurses Study at Harvard that women who drink milk daily had a higher risk of hip fracture than women who didn’t drink milk at all. Besides, lots of people today are allergic or sensitive to milk products.

What other elements are important for healthy bones?

Vitamin D, obtained from sunshine on the skin or seafood, cod liver oil, and shiitake mushrooms, is very important. So is magnesium, found in whole grains. Protein is required for the collagen matrix, as well as good quality fats—a fat free or low fat diet is not helpful. Eating bones, as from sardines, canned salmon, crispy chicken wings, and other traditional preparations, is fabulous. Cooking with chicken, meat, and vegetable stocks provides plenty of minerals for the bones, is ecologically sane, and keeps our dishes more alkaline.  Also important for the bones, in the context of health for the whole person, is the sense of being grounded, of having a good support system, and of being connected with one’s spiritual side.  

Of the recipes in your book, which is your personal favorite?

That depends on the day. In the winter, I’ve been going for the Portobello Beef Stroganoff and the Whole Lemon and Coconut Custard made with organic Meyer lemons. During the warmer weather, I was into the Avocado-Cucumber Soup and the French Tart with Leeks and Greens. The salads are always great. Most importantly, I believe, one should always have some vegetable or chicken stock at hand for last minute cooking inspirations. Basically, a delicious whole-foods diet with plenty of fresh vegetables, good quality protein, healthful fats, whole grains, and a general avoidance of desserts and sweets, is what helps keep the bones healthy.