Bone Health

Bone Health Protocol

Bones can deteriorate with age and become less dense. This puts a person at a higher risk for fractures and breaks, which can be very debilitating. Our bone health protocol provides nutrients to strengthen bones and reduce overall inflammation. Diet and exercise are also key to preserving and restoring healthy bone mineral levels.

Product Company Purpose Suggested Dosage
CalApatite Bone Builder Forte Metagenics Support bone mineral density Take two capsules once daily
Pro Omega D Nordic Naturals Inflammatory regulation Take two capsules three times daily with meals
Inflavonoid Intensive Care Metagenics Inflammatory regulation Take two tablets three times daily
Strontium Pure Encapsulations Support bone mineral density Take 3 capsules on empty stomach right before bed, 4 hours away from calcium-containing supplements

Diet and Lifestyle Suggestions:

  • Avoid all processed foods, especially simple sugars and starches. Processed foods and sugars make the body acidic. Acidity in the tissues can lead to bone loss because the body will pull alkaline minerals from the bones (like magnesium and calcium) to neutralize excess acidity in the tissues.
  • Avoid grains of all kinds (wheat, rye, spelt, corn, and rice). Grains contain phytic acid which interferes with mineral absorption. Soaking and sprouting grains can minimize the effects of phytic acid.
  • Eat plenty of healthful fats, including: butter, coconut oil, olive oil, avocados, walnut oil, flaxseed oil, fish oil, etc. Fats are a co-factor of mineral absorption. Avoid all hydrogenated fats and processed oils like: Crisco, margarine, soybean oil, cottonseed oil, corn oil, “salad” oil, etc. Avoid eating fried foods in restaurants as these are mostly prepared using low quality oils that are highly inflammatory.
  • Eat quality protein like wild seafood, pastured meats, wild game, pastured eggs, organic poultry, etc. Quality counts!
  • Eat plenty of vegetables! Vegetables are an excellent source of minerals. Good choices include: leafy greens, asparagus, broccoli, cucumbers, artichokes, green beans, carrots, lettuce, cabbage, etc.
  • Avoid the nightshade vegetables as these can be very inflammatory: tomatoes, potatoes, eggplant, peppers
  • Eat low sugar fruits like apples and berries.
  • Choose full fat dairy products and avoid dairy with added sugars like flavored yogurts and ice cream.
  • Nuts and seeds are excellent sources of good fatty acids, proteins and minerals.
  • Avoid soy in all its forms
  • Ditch processed table salt and switch to Himalayan salt or Celtic sea salt. These salts are unprocessed and contain all the trace minerals of the ocean. Minerals are critical for bone health.

Weight bearing exercise like walking and resistance training can help restore bone density.

Get some sunshine! Vitamin D is an important co-factor for bone health. The best source of vitamin D comes from the UVB rays of the sun activating cholesterol in the skin to produce vitamin D. UVB rays are only available during certain “windows”. Typically this is between 10am-2pm, but it varies based on geography. The closer you are to the equator, the more UVB. A good rule of thumb is: the less shadow you see means more Vitamin D. Also, do not wear sunscreen during UVB exposure as this inhibits the body from producing vitamin D. You only need to stay in the sun long enough to turn a slight pink color, usually 10-20 minutes depending on your skin tone. The more skin you expose to the sun, the more vitamin D you will produce.