Healing herbs for strong bones
As we age, we tend to lose calcium and other minerals, so that the bones can become brittle and porous.
As a woman enters menopause, her estrogen production lowers, catalyzing bone loss and a condition called osteoporosis, or porous bone. The condition can lead to life threatening fractures.
Preventive measures, including weight-bearing exercise, which builds bone, can start early in life and will serve both women and men well into the golden years. If you didn’t exercise in your 20s or 30s, it’s not too late! Even first-time exercisers at 60, 70, and 80 will benefit from building bone and muscle as exercise enhances balance, agility, strength, and mood. These herbs will help strengthen your bones, too.
Healing Herbs For Strong Bones
cohosh • Red clover • Stinging nettle
Other bone healing herbs
Comfrey (external) • Horsetail
STINGING NETTLE PESTO
Because of its prickly nature, stinging nettle is often gathered in the wild instead of cultivated; make sure to wear gloves when handling. Chock full of protein, calcium, iron, and magnesium, it helps protect bone and muscle.
4 servings
WHAT YOU’LL NEED:
2 cups packed fresh nettles 2 cloves garlic (start with 1 and add to taste), ¼ cup pine nuts, pumpkin seeds, or almond slivers ⅔ cup extra-virgin olive oil, divided 1 teaspoon vinegar or lemon juice ½ cup grated manchego, pecorino, or other hard cheese (omit for dairy free and add more greens and/or nuts) Pepper and Celtic sea salt to taste
WHAT YOU’LL DO:
1. In a saucepan, bring the water to boil.
2. Dip the nettles into the water for 10 seconds and remove; blanching removes the sting. Pat dry.
3. In a blender, add all ingredients, starting with ½ cup of the oil and garlic at the bottom.
4. Process until well blended and to the desired consistency.
5. If you prefer a smoother pesto, add more olive oil as needed. Season with salt and pepper.
6. If storing or freezing, place in a container and cover with a bit of olive oil.
NOTE: This recipe works well using other wild greens as well, such as lamb’s quarter, mallow, and violet leaf.
MINERAL-RICH VINEGAR
For your favorite recipes, this nutrient-rich vinegar includes stinging nettle, a nutritive tonic, and horsetail, shown in an Italian study to increase bone density. Make sure to wear gloves when handling stinging nettles
WHAT YOU’LL NEED:
1 part stinging nettle 1 part horsetail Apple cider vinegar
WHAT YOU’LL DO:
1. Fill a plastic-lidded glass jar ¾ full of the whole herbs.
2. Cover with apple cider vinegar until the jar is full, making sure all the plant material is covered.
3. Cover with a plastic lid and shake. (It is important to use a plastic lid, as vinegar corrodes metal. If you don’t have a plastic lid,place plastic wrap or parchment paper over the jar before replacing the lid.)
4. Store 4–6 weeks, then strain out the herb.
5. Store the liquid in a glass jar and use it in place of vinegar in your favorite recipes to give your food a nutrient boost. Or take by the spoonful as a nutritive tonic.
NOTE:
While apple cider vinegar is recommended because of its own health benefits (helping reduce blood pressure, cholesterol, etc.), most types of vinegar will work, but do not use distilled vinegar.
OTHER: Try a handful of these five yummy snacks for a quick protein infusion: dry-roasted soy nuts, pumpkin seeds, dryroasted almonds, dry-roasted chickpeas, fresh edamame.
No comments: