Osteoporosis - Part 5
Now that you've got a handle on what’s really behind osteoporosis and how to support your bones holistically, it’s time to get practical. Let’s put all that good stuff from Parts 1-4 into a personalized Bone Health Action Plan. This plan is your blueprint for weaving everything you’ve learned into your daily life in a way that feels totally doable and tailored just for you.
Step 1: Daily Foundations for Bone Health
These foundational practices are crucial for supporting bone health and overall well-being. Aim to incorporate as many of these as you can each day.
1. Nutrition:
Focus on whole, nutrient-dense foods. Include:
Leafy Greens: Rich in calcium and magnesium.
Healthy Fats: Support the absorption of fat-soluble vitamins like D and K.
Protein: Essential for bone and muscle health.
2. Hydration:
Drink 8-10 cups of water daily to support digestion and nutrient absorption.
3. Movement:
Strong muscles create strong bones. Strength training sends signals to the body that your bones need to be stronger. Strength training is also great post-menopause to lower cortisol.
Engage in weight-bearing exercises for 30 minutes daily (e.g., walking, dancing).
Include strength training 2-3 times per week to build muscle and bone density.
4. Stress Management:
Practice deep breathing, meditation, or yoga for at least 10 minutes daily to balance cortisol levels.
5. Sleep:
Aim for 7-9 hours of quality sleep per night to support hormone regulation and bone health.
Step 2: Key Supplements for Bone Health
Your bones require a full-spectrum mineral supplement, calcium alone doesn’t absorb well. Instead of giving you a GIANT list of supplements required, there are a few really good bone formulations that have all of the necessary nutrients included.
I don’t advise taking calcium on its own, if not absorbed properly (and that requires magnesium, K2, and other nutrients), then it can build up in your joints (bone spurs) or arteries. That’s why these formulations are ideal.
If you would like the list of nutrients, please let me know and I’ll add it to this masterclass :).
(I’m attempting to make things more straight-forward and less overwhelming, but I want to make sure you have the information you require :)
New Roots Herbal Bone Basics (Canada)
Why It’s Great: This formula includes calcium, magnesium, vitamin D3, vitamin K2, boron, and silica—everything you need for strong, healthy bones. The addition of silica supports collagen production, which is crucial for bone flexibility.
Benefits:
Calcium & Magnesium: Foundational minerals for bone density, balanced correctly for absorption.
Vitamin K2: Ensures calcium is directed to the bones, not the arteries.
Silica: Supports collagen production and bone flexibility.
Boron: Enhances calcium and magnesium metabolism and supports hormonal balance.
Pure Encapsulations Calcium (MCHA) with Magnesium (US)
Why It’s Great: This supplement features calcium in the form of microcrystalline hydroxyapatite (MCHA), a form that closely resembles the natural composition of bone. It also includes magnesium, vitamins D3 and K2.
Benefits:
MCHA Calcium: Highly bioavailable and effective for bone density.
Magnesium: Essential for calcium absorption and bone mineralization.
Vitamin D3 & K2: Work together to ensure proper calcium absorption and utilization.
Additional Supplements to Consider:
If your chosen supplement doesn’t include these, consider adding them:
Silica: Found in horsetail extract, supports collagen production.
Boron: 3-6 mg daily can enhance calcium and magnesium metabolism.
Strontium: Helps improve bone density and can be beneficial for those with a high risk of osteoporosis.
Step 3: Customizing Your Plan
Every person’s bone health needs are unique. Here’s how to customize your action plan based on your specific health considerations:
If You Have Digestive Issues:
Include a high-quality probiotic and consider digestive enzymes.
Focus on gut-healing foods like bone broth and fermented foods.
If You’re in Perimenopause or Postmenopause:
Support hormone balance with phytoestrogens (like flaxseed) and adaptogenic herbs (like ashwagandha).
Consider strontium supplements if you’re at high risk for bone density loss.
If You Struggle with Inflammation:
Add anti-inflammatory herbs like turmeric or ginger.
Reduce processed foods and add omega-3-rich foods like fatty fish and chia seeds.
Step 4: Weekly Bone Health Routine
Here’s a sample weekly plan to help you incorporate these practices into your routine:
Monday: Focus on gut health. Add a serving of fermented foods and bone broth.
Tuesday: Strength training day. Include weight-bearing exercises and a high-protein meal.
Wednesday: Stress management. Dedicate extra time to yoga or meditation.
Thursday: Prioritize mineral-rich foods, like a veggie stir-fry with lots of dark, leafy greens.
Friday: Hormonal support. Add hormone-balancing foods like flaxseeds and leafy greens.
Saturday: Restorative exercise like yoga or tai chi.
Sunday: Reflect, plan meals, and prepare supplements for the week ahead.
Step 5: Monitoring Your Progress
Keep a bone health journal to track your diet, exercise, supplement intake, and how you feel each day. This will help you notice patterns and adjust your plan as needed.
In Conclusion
So now that we’ve covered everything, it’s time to take this knowledge and really use it.
Don’t stress about doing everything perfectly right off the bat—instead aim for small, consistent shifts that fit your life. Remember, it’s not just about building stronger bones; it’s about supporting your overall health. Choose what feels doable right now, and as you go, you can tweak and adjust to fit your own needs.
You’ve already got all the tools you need, so trust yourself. Every positive step you take gets you closer to stronger, healthier bones. You’ve got this!
If you’ve got any questions or if something needs clarification, please email me and let me know. This masterclass is for you, so I want to make sure it contains everything you need :)
Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :).