IMPROVE YOUR BONE HEALTH WITHOUT THE DANGEROUS SIDE EFFECTS OF MEDICATIONS

It is believed that 1 in 3 women will experience an osteoporotic fracture in their lifetime leading to a long and painful recovery process and debilitating medical bills. Osteoporosis occurs when there is a loss of bone mass increasing fragility of bones and risk of fracture; most common in pelvis, wrist, scapula, and vertebrae. Stress, change in hormones, nutritional status, smoking and lack of physical activity can all lead to increased fragility of the bones.

There are many pharmaceutical options however they can come with a multitude of side effects. Bisphosphates such as Fosamax and Bona work to eliminate the bone remodeling process causing a reduction in bone formation. Side effects include constipation, abdominal pain, nausea and vomiting, increased fracture risk, difficulty swallowing or irritation of the esophagus, pain in muscles, joints, or bones, and links to esophageal cancer have been noted. SERMs such as Raloxifene acts like an estrogen on bone tissues and works by inhibiting bone resorption. Hot flashes, and increased risk of blood clots including DVT and pulmonary embolism are reported adverse effects.  Hormone Replacement Therapy can potentially lead to estrogen dominance and increase the risk of cancer, and calcium retention in the soft tissues, particularly the arteries leading to stroke or heart attack. High estrogen has also been shown to increase insulin resistance predisposing to diabetes. Calcitonin works to slows the rate of bone loss but has been found to be less effective in preventing fractures. It can also have side effects such as nausea and vomiting, loss of appetite, stomach pain, skin rash, increased urination, and swelling.

VITAMINS AND MINERALS HAVE ESSENTIAL ROLES IN BONE HEALTH

Vitamin D works by promoting calcium and phosphorus absorption from the intestines.

Vitamin K2 or menaquinone plays an important role in moving calcium to the correct tissues in the body including bones and teeth. It functions in removing calcium from tissues it shouldn’t be in such as arteries, helps prevent arterial calcification.

Vitamin C is needed for collagen formation, 

Calcium, Phosphorus, and Magnesium are 3 different minerals needed in combination together in order to form a crystalline mineral within the collagen matrix that works to make the bones hard and strong. Manganese is a cofactor in the development process of healthy bone and cartilage.

Boron works to facilitates calcium and also regulates estrogen function, therefore, protecting bone, and helps the body produce vitamin D.

CALCIUM SUPPLEMENTATION 

Each calcium supplement contains a different percentage of elemental calcium, rate of absorption, and tolerance level. Side effects of supplementation include constipation, kidney stones, and calcification of arterial plaques. The common calcium supplements are: Citrate, Carbonate, Gluconate, Lactate.

A combination of calcium, Vitamin D, and K2 should be taken over a single calcium supplement. Both vitamin D and K2 regulate calcium metabolism. Vitamin D acts as the gatekeeper to help calcium absorption while vitamin K2 acts as the traffic cop directing calcium where to go.

If supplementation is advised, Osteofactors is a complete bone form whereas the calcium supplements are not complete elemental and have poor utilization by bone cells. MCHC is derived from whole bone with a bioavailable calcium source shown to be more effective in slowing bone loss. It also contains phosphorus as a trace mineral crucial in bone health. I pair my OsteoFactors with my Vitamin D Balanced Blend, which has vitamin D3 along with K1/K2 as noted above to aid in utilization and prevent the calcium in the blood from creating calcification of soft tissues!

FOOD AS MEDICINE FOR BONE HEALTH 

Raw cultured dairy gives the gut a dose of friendly bacteria. These foods are also loaded with calcium, magnesium, vitamin K, phosphorus, and vitamin D. Enjoy kefir, yogurt, and raw cheeses!

Fermented foods are a must to maintain a healthy gut that allows for proper absorption of nutrients. Not only that, but Vitamin K is produced in the gut by friendly bugs.

Cozy up with bone broth to supply the body with amino acids glycine, proline, and lysine for collagen formation along with a number of bone supportive nutrients. This smooth gel-like structure covers and holds our bones together.  The breakdown of collagen in bone broth creates gelatin which provides easily absorbable building blocks crucial in forming and maintaining strong bones, and supporting healthy bone mineral density. Gelatin also promotes probiotic balance and growth. Check out the bone broth recipe from our cookbook here!

Bonafide Provisions is a great option if not wanting to make broth at home–their broth GELS which shows you that it is true bone broth and is found in the frozen section of the grocery store. Use code ALIMILLERRD for 20% off

Wild caught fish such as herring, salmon, mackerel, tuna, and sardines for vitamin D and anti-inflammatory omega-3’s.  Added bonus…eat the soft bones in sardines for a calcium boost! Canned Salmon from Vital Choice is a great way to get extra calcium too–their canning process softens the bones so they can be consumed easily! 

Dive into sea vegetables such as Nori, Wakame, Agar, or Kombu. High in essential elements, these minerals are readily bioavailable for the body to use. Give seaweed shakers such as Dulse flakes or kelp granules a try!

Got nuts with nuts! Almonds are a great source of magnesium and pistachios add a dose of magnesium, potassium and vitamin B6. Nuts and seeds are also rich sources of manganese.

Eat the Yolks! Eggs are powerhouses that pack a big punch by offering 21 mg of calcium per egg and are a rich source of vitamin D.

BONE SUPPORTING RECIPE: SIMPLE NORI ROLL UPS

Not sure what an ingredient is or which brand to choose? Check out the Ali Miller RD Amazon Store for pantry staples, favorite snacks and more! 

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