OPTIMIZING BONE HEALTH: Foods to Include and Avoid, Exercises That Support, & a Plant-Based Calcium Supplement that has 97% Absorption...and won't leave you constipated!

Neglecting our bone health can have dire consequences that become apparent when it's already too late. Fractured bones, chronic pain, and a noticeable reduction in height are just a few of the alarming outcomes. That's why it is crucial to prioritize our bone health from an early stage. By implementing preventive measures, such as consuming bone-nourishing foods, making smart choices to avoid bone loss, such as exercising and incorporating effective calcium supplements with the right formulas, we can proactively safeguard ourselves against fractures and pain while potentially reversing bone loss. Taking action now is imperative. ​

​What are the causes of bone loss & osteoporosis?

• Genetics.  Women are more at risk, but anyone of thin build, and of Northern European or Asian descent is at higher risk Studies of mothers and daughters have shown that heredity plays a role in bone density.  It is more gradual in men, but once they reach age 70 their risk increases significantly.  
• Menopause. Once women reach menopause and estrogen levels decline, bone loss escalates.  Rapid bone loss continues for about five years during and after menopause.
• Poor Calcium intake. *Studies show that plant based foods provide a better absorption of calcium. (See below for foods that have calcium).
• Lack of Vitamin D and Magnesium.  Both are needed for bone health.
• Inactivity. Weight-bearing activities such as walking, hiking and weight training help to maintain bone density.  A sedentary lifestyle promotes bone loss as well as muscle loss.  Conversely, muscle use promotes the building of bone. Regular physical activity strengthens bones and muscles.
• Smoking.  The chemicals in cigarettes deplete calcium and magnesium, and magnesium helps put calcium into a liquid so it absorbs.  It depletes all the minerals.  It's one of the highest risk factors.  
• Excessive alcohol intake. Partially due to the diuretic effect of alcohol, which induces calcium loss through the urine.  It can also decrease the absorption of calcium from the intestines and cause deficiencies in Vitamin D and magnesium - both of which are important to bone health.
• High sodium intake.  Regular table salt leaches calcium from the bones.  Sea salt (Celtic, or Himalayan) are 80% mineral and will support your bones. Watch out for processed, ready made meals as they are packed full of sodium! 
• High consumption of animal protein...including milk and cheese!  Yes, that's right!  They promote bone loss by leaching calcium from the bones, mainly because they high acid-ash.  They create acidity and that causes loss of calcium in the bones.
• A high acid- ash diet.  As mentioned above, a diet high in animal protein, but also grains, low in vegetables and fruit, causes in increase in urinary excretion of calcium, leading to bone loss.
• High caffeine consumption...dark chocolate has a lot!  Stick to one cup of coffee per day and have it half hour after you eat or take supplements to allow your nutrients to absorb. 
• SUGAR.  Yes, even sugar!  Sugar is acidic, like animal protein and grains, and causes in increase in urinary excretion of calcium, leading to bone loss. 
• Medications.  Certain medications, such as steroids and anticonvulsants, may contribute to bone demineralization. 
• Hyperthyroidism. Hyperthyroidism is indeed a significant contributor to bone loss. When the thyroid gland becomes overactive and produces an excess amount of thyroid hormones, it can lead to accelerated bone turnover and decreased bone density. This condition increases the risk of osteoporosis and fractures. Proper management of hyperthyroidism through medication, lifestyle modifications, and regular monitoring can help minimize bone loss.
• Radiation.  X-rays, and scans such as CT Scan, and any bone scans like Bone Density scans all cause bone disease of some form. (weaker bones, prone to fractures, osteoporosis, cancer) 

 
What are the therapies I recommend to my patients, family and friends?

• Eat plenty of vegetables and fruit. These foods contain potassium, magnesium, vitamin C, and beta carotene, which are associated with higher total bone mass. Choosing a diet moderate in animal protein and grains helps reduce the acid-ash residue, supporting optimal bone health.
• Get enough calcium.  Calcium, a vital mineral for bone health, plays a crucial role in maintaining strong bones throughout life. To ensure adequate intake of good quality, organic, goat or sheep feta or yogurt, incorporate sardines with bones, dark green vegetables such as collard greens, bok choy, and broccoli. Soy-based products like tofu also contain high amounts of calcium, but block iodine from absorbing causing thyroid disease, and also raises estrogen which can potentially cause an imbalance, causing hormonal cancers. If your daily diet lacks at least three servings of dairy or calcium-fortified foods, if you're postmenopausal, or if you have a family history of osteoporosis, it may be advisable to supplement your calcium intake.
• Eat magnesium-rich foods every day, including spinach, broccoli, kale, prunes, almonds, pumpkin seeds and lentils. Pumpkin seeds and sunflower seeds are also good sources of magnesium.
• Eat vitamin K-rich foods every day. The best sources are green leafy vegetables (see the calcium-rich greens listed above), but most vegetables are good sources. Talk with your doctor about the effects of vitamin K if you are taking a blood-thinning medication.
• Make sure you get enough vitamin D. I recommend supplementing with at least 2,000 IU daily for adults. It's a good idea to have your levels checked so you  know if you're absorbing it, and more importantly to make sure you don't develop a toxicity, which I have seen in my practice.  Getting 30 minutes of sunlight before 10 am is the best way, but unfortunately most of us live in climates that don't allow for this year around.  
• Decrease your sodium intake. Avoid salty processed foods and fast food. Don’t salt your food before tasting it.
• Limit caffeine intake. 
• Avoid alcohol or drink only in moderation.
• Increase weight-bearing activities, such as walking, weight training and calisthenics. Try to do at least 30 minutes of exercise most days of the week.
• If you are on the above meds that cause bone loss, you will want to make sure to support with a good calcium supplement, making sure to take it at least 3-4 hours away from when you take your medication.  Make sure to take it with food.

Looking for a calcium product that absorbs well and doesn't cause constipation? 
Bone Sure is plant-based calcium with 97% absorption and does not constipate! 

Bone Sure is Plant-Based!  This is important!  It is a combination of bone building vitamins and minerals targeted for reversing bone loss, with clinically proven results to increase bone mineral density and reduce the risk of developing osteoporosis. It increases collagen formation, to help maintain bones, cartilage, teeth and skin.
Bone Sure from BIOMED contains organic calcium and magnesium from calcareous marine algae (Lithothamnion sp.). It is a plant-based, nutrient rich complete mineral complex with naturally occurring calcium, magnesium, boron, silica and 70 other trace minerals and phytonutrients. Being plant-based, the minerals are highly soluble with 97% bioavailability, translating to great mineral absorption and better bone building.
Bone Support, Bone Density, Osteoporosis
Bone building formula
  ✔  Increase bone mineral density
  ✔  Reduce risk of osteoporosis
  ✔  Plant-based calcium with 97% absorption
Full Spectrum Bone Building Formula Clinically proven for:

• Increased bone mineral density
•  Reduced risk of developing osteoporosis
• Enhanced bone health in peri-menopausal and menopausal women High absorption from plant-sourced multi-mineral complex
•  Better bone building
• Prevents calcium, magnesium, vit K and vit D deficiency Increased collagen and tissue formation
• Maintain bones, cartilage, teeth and skin Sustainable marine superfood
•  Eco-friendly for your patients & GMO free

To order Bone Sure with my "practitioner discount" 
email me at [email protected] or text at 587-436-2922

To book a Health & Nutrition consultation, click on the link below, go to FORMS and submit a request!