A Hidden Cause of Osteoporosis
BONE BALANCE
Bone metabolism is a balance between "osteoblasts building" and "osteoclasts breaking down".
This balance is controlled by nutrient levels, hormones (estrogens and vitamin D), age, inflammation, and the positive stressor of exercise.
Whether growing, healing, or aging, bone health can be supported with proper nutrition and lifestyle.
For women over 50, the decreased bone density of osteoporosis and osteoarthritis increase risk of falls and fractures.
In these conditions, gluten intolerance can be an underlying cause of inflammation.
BONE STRENGTH SUPPORT
MOVEMENT
weight-bearing exercise promotes bone density, muscle strength, and balance
PREBIOTICS + PROBIOTICS
prebiotics + probiotics enhance calcium absorption in the gut
SUNLIGHT
the best way to boost vitamin D levels, which regulates bone mineralization
SUPPLEMENTAL NUTRIENTS
a controversial issue, as the factors impacting bone density are complex (focus on eating a diverse diet and consider vitamin D3 + K2 supplementation only if deficient)
ESSENTIAL NUTRIENTS FOR BONE HEALTH
calcium
dairy (ideally fermented), tofu, sardines, leafy greens
protein
meat, fish, seafood, dairy, eggs, beans, legumes, bone broth, collagen powder
vitamin D
sun exposure, liver, fish, eggs
vitamin K
green vegetables, eggs, kiwi
magnesium
nuts, seeds, legumes, leafy greens
silicon
whole grains, carrots, green beans, beer
boron
prunes, raisins, dried apricots, avocados
Bone metabolism also involves vitamin C, B vitamins, potassium, fluoride, phosphorus, manganese, iron, zinc, and copper.
TAKEAWAY: no supplement can provide the nutritional diversity of a balanced, whole-food diet.
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