Bone Healing - Foods to avoid

PROPER BONE HEALING TIPS

Guidelines when eating out:

1. Eat at least 1-2 salads a day. Use olive oil and lemon juice as a dressing. No fat-free
dressings as they contain too many chemicals.
2. Proteins such as ocean fish, organic free-range chicken or beef. If you are a vegetarian eat lots of bean dishes.
3. Soups. Avoid tomato and creamy soups that have a flour base. Eat chicken, beef,
barley, bean, and vegetable minestrone soups.
4. Eat 2-3 cooked vegetables with every meal. Cooked greens, squash, zucchini, broccoli,
green beans, bok choy, turnips.
5. Don’t eat vegetables in the nightshade family such as tomatoes, eggplant, bell pepper,
and white potatoes. Limit eating tomato-based sauces to only once a week for proper bone healing.
6. Avoid caffeine, diet drinks, and soft drinks.
7. Avoid commercial desserts made with refined sugar and flour.

Best options at different types of restaurants:

1. Coffee shops; drink naturally caffeine-free drinks like peppermint, and mint tea, water, or sparkling water. Avoid sweets. Eat salads, soups, and protein dishes.
2. Chinese restaurants; request that sugar and msg not be added to your food. Request
brown rice instead of white rice. Get stir-fried vegetables with different meats or tofu.
3. Italian restaurants avoid pasta. Eat meat dishes and salads.
4. Upscale restaurants; veggies and proteins avoid deserts.
5. Mexican food; avoid chiles, tomato salsas, avoid corn tortillas GMO corn and flour, chips,
and cheese.
6. Japanese avoid tuna due to mercury and teriyaki due to sugar.
7. Greek food; lamb, salads, olive oil.
8. Indian food; most food veggies and protein dishes are fine.
9. Fast food; avoid fast food due to msg, and trans fats if you want proper bone healing.

Factors That Deplete Calcium From Your Bones:
● Too much or too little protein, or eating low-quality protein.
● An acid-alkaline imbalance will drain your bones of calcium. The body needs to have a
slightly alkaline pH of 7.45 for ideal health.
● Eating acid-forming foods such as sugar and high fructose corn syrup can deplete
calcium from bones.
● Eating sugary foods can cause interference in calcium and magnesium absorption
causing osteoporosis. Eating foods high in sugar can also lead to increased insulin
levels, diabetes mellitus, elevated blood pressure, elevated cholesterol levels,
cardiovascular disease, gallstones, obesity, mood swings, depression, increased
stomach acid, weakened immune system, migraines, and depletion of copper, vitamin
B, C. These will lead to slower bone healing.
● Low fat and fat-free products are high in sugar and contain artificial ingredients.
● Overconsumption of soy products has negative effects on estrogen levels which affects
calcium absorption.
● Caffeine causes damage to bone mineral density and increases the risk of fractures.
Caffeine consumption increases the excretion of calcium and magnesium through the
urine resulting in bone loss. The following foods contain caffeine: coffee, tea, soda,
energy drinks, and chocolate.
● Smoking causes decreased bone density due to decreased blood oxygen levels.
● Losing too much weight and being too thin will cause decreased bone mineral density.
● Eating refined carbohydrates such as white bread and pasta daily.
● Eating uncooked nightshade vegetables, such as tomatoes, goji berries, peppers, white
potatoes, tobacco, chili peppers, bell peppers, tomatillos, and eggplant. These foods
slow the healing process and can cause bone inflammation, which can lead to
osteoporosis if eaten over a prolonged period of time.
● Taking lots of medication.

● Not going out in the sun.
● Not exercising or doing little if any exercise.
● Eating fresher foods will ensure higher levels of calcium.
● Try to cook food yourself from their raw forms, instead of using cans, boxes, frozen or
packaged food which tend to have lower levels of calcium.
● Oxalates prevent calcium from being absorbed in the digestive tract; cooking foods high
in oxalic acid destroys it and allows for calcium absorption. Cook vegetables such as
swiss chard, beet greens, and spinach. They won't have much of an effect on you
unless you eat them in large quantities, but they can also cause kidney stones.
● Phytates also combine with calcium to produce a substance that can not be absorbed by
the intestines. Foods that are high in phytates; beans, grains, nuts, and seeds. Phytates
only affect the absorption of calcium if you eat these foods in large quantities.
● If you have difficulty absorbing fats then vitamin D will not be absorbed either. Which
leads to diminished calcium absorption.
● People drink an average of 200 milligrams of caffeine a day. If you exceed 1000
milligrams a day you're going to have difficulty retaining calcium.
● Alcohol affects your body's ability to absorb vitamin D.
Warning signs of not eating enough calcium;
● White covering on your tongue, sticky sour taste in your mouth, and bad breath. It
means your eating too many acid-forming foods that leach calcium from your bones to
neutralize the acid. Leaving the white coating.
● The trouble with teeth and gums can mean problems with the mineral density of bones.
● Joint and back pain can also be a sign of decreased calcium absorption.
● Too much stress causes damage to the adrenal glands which increases cortical steroid
levels which increases your risk of osteoporosis.
● Other symptoms of inadequate calcium; loss of height, nocturnal leg cramps, transparent
skin, rheumatoid arthritis, restless behavior (foot jiggling, and hair twisting), insomnia.

Dr. Ernesto Martinez will very soon publish his new book on bone healing. If you want to be notified when the book is out, you can join our +10.000 people waiting list in this link.