The Bone Density Solution - Blue Heron Health News

[Pages:89]The Bone Density Solution

14 Daily Habits to Strengthen Your Bones, Prevent Fractures, and Improve Your Wellbeing

By: Shelly Manning



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ALL RIGHTS RESERVED. No part of this book may be reproduced or transmitted for resale or use by any party other than the individual purchaser who is the sole authorized user of this information. Purchaser is authorized to use any of the information in this publication for his or her own use only. All other reproduction or transmission, or any form or by any means, electronic or mechanical, including photocopying, recording or by any informational storage or retrieval system, is prohibited without express written permission from the publisher.

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Published by: Blue Heron Limited Copyright ? 2020 Blue Heron Limited All Rights Reserved

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Table of Contents

Introduction.................................................................................................................................... 7

Part 1: Osteoporosis - Deep Dive .................................................................................................. 9

Bones - More Than Body Structure ...................................................................................................... 9

What Are Bones Made Of? .................................................................................................................... 9

The Different Layers of Bone............................................................................................................... 10

Bone Cells - Constantly Remodeling Bone.......................................................................................... 10

Your Bones Are Alive ........................................................................................................................... 11

What is Osteoporosis?........................................................................................................................... 12

Symptoms of Osteoporosis ................................................................................................................... 14

Diagnosing Osteoporosis....................................................................................................................... 15

The Dangers of Not Treating Osteoporosis ........................................................................................ 15

Part 2: Causes and Risk Factors ................................................................................................ 16

What Causes Osteoporosis? ................................................................................................................. 16

Diet and Osteoporosis Risk .................................................................................................................. 18 Inflammatory Foods............................................................................................................................................ 18 Processed Foods.................................................................................................................................................. 19 Sodium Nitrite, Sodium Nitrate, Sodium Phosphate .......................................................................................... 19 Artificial Colors .................................................................................................................................................. 20 High Fructose Corn Syrup and Refined Sugars.................................................................................................. 21

What Other Foods Contribute to Bone Loss? .................................................................................... 22 Excess Caffeine .................................................................................................................................................. 22 Excess Salt .......................................................................................................................................................... 23 Excess Alcohol ................................................................................................................................................... 24 Dairy - Friend or Foe? ........................................................................................................................................ 25

To Eat Greens or Not to Eat Greens: That Is the Question .............................................................. 29 Phytates............................................................................................................................................................... 29 Oxalates .............................................................................................................................................................. 29 Who Should Avoid Oxalates and Phytates? ....................................................................................................... 31

Part 3: Traditional Osteoporosis Treatments ............................................................................. 32

Antiresorptive Agents ........................................................................................................................... 32 Bisphosphonates ................................................................................................................................................. 32 RANK Ligand Inhibitor...................................................................................................................................... 32 Calcitonin............................................................................................................................................................ 33 Estrogen Hormone Therapy................................................................................................................................ 33

Anabolic Agents..................................................................................................................................... 33 Sclerostin Inhibitor ............................................................................................................................................. 33 Parathyroid Hormone Analog (PTH) and Parathyroid Hormone-Related Protein Analog (PTHrp).................. 34



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Part 4: Diet: The Best Way to Build Strong Bones ....................................................................35

Calcium.................................................................................................................................................. 35 How Much Calcium Do You Need? ...................................................................................................................35 Best Sources of Calcium .....................................................................................................................................36 Calcium Supplements..........................................................................................................................................36

Vitamin D3 ............................................................................................................................................ 37 Vitamin D2 or D3? ..............................................................................................................................................37 How Much Vitamin D Do You Need?................................................................................................................37 Best Food Sources of Vitamin D2 and D3 ..........................................................................................................38

Vitamin K .............................................................................................................................................. 39 How Much Vitamin K2 Do You Need?..............................................................................................................39 Best Sources of Vitamin K2................................................................................................................................39

Magnesium ............................................................................................................................................ 40 How Much Magnesium Do You Need? ..............................................................................................................40 Best Sources of Magnesium ................................................................................................................................41

Boron...................................................................................................................................................... 41 How Much Boron Do You Need?.......................................................................................................................42 Best Sources of Boron.........................................................................................................................................42

Amino Acids .......................................................................................................................................... 42 Essential, Non-Essential, and Bone-Friendly......................................................................................................43 Getting Complete Proteins ..................................................................................................................................43 Are Plant Sources of Protein Better for You? .....................................................................................................44

Probiotics............................................................................................................................................... 44 How Is Your Gut Health?....................................................................................................................................45 Bacteria? ..............................................................................................................................................................45 Best Sources of Gut-Friendly Foods ...................................................................................................................46

Hormonal Support for Bone Health ................................................................................................... 46 Support Your Liver .............................................................................................................................................47 How Much Milk Thistle Should You Take? .......................................................................................................47

Support Your Adrenal Glands ............................................................................................................ 48 How Much Ashwagandha Should You Take? ....................................................................................................49

Foods and Supplements to Fight Inflammation................................................................................. 49 Omega-3 Fatty Acids...........................................................................................................................................49 Antioxidants ........................................................................................................................................................50

Part 5: Building Strong Bones with Exercise .............................................................................53

Weight Bearing Exercises .................................................................................................................... 53

Muscle-Strengthening Exercises.......................................................................................................... 53

Balance & Coordination Exercises ..................................................................................................... 54 Yoga ....................................................................................................................................................................54 What is Qigong?..................................................................................................................................................54 What is Pilates? ...................................................................................................................................................55

Home Exercises to Strengthen Balance and Build Strong Bones..................................................... 56 Resistance Band Exercises ..................................................................................................................................57

Exercises for Limited Mobility ............................................................................................................ 58

Break Down the Barriers to Exercise ................................................................................................. 59

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Being Self-Conscious ......................................................................................................................................... 59 Worrying About Injury ....................................................................................................................................... 59 Lack of Motivation ............................................................................................................................................. 59 Being Bored During Exercise ............................................................................................................................. 59

Part 6: Bone Strengthening Protocol ......................................................................................... 61

Stronger Bones Are Within Your Reach ..................................................................................... 62

Appendix 1 Bone-Friendly Recipes ............................................................................................ 63

Snacks and Sweet Treats ...................................................................................................................... 63 Kale Chips .......................................................................................................................................................... 63 Sesame Seed Crackers ........................................................................................................................................ 63 Bright Green Hummus........................................................................................................................................ 64 Bone-friendly Seed Mix (Savory Salad Sprinkle) .............................................................................................. 64 No-Bake Peanut Energy Bites ............................................................................................................................ 65 Super-fast Berry Popsicles.................................................................................................................................. 65 Lemon Cheesecake ............................................................................................................................................. 66

Bone-Healthy Breakfasts ...................................................................................................................... 67 Scrambled Tofu .................................................................................................................................................. 67 Oaty Pancakes..................................................................................................................................................... 67 Coffee Cream Smoothie ..................................................................................................................................... 68 Green the Day Smoothie..................................................................................................................................... 68

Bone-Building Entr?es .......................................................................................................................... 69 Beets & Greens Salad ......................................................................................................................................... 69 The Best Way to Eat Cabbage Salad .................................................................................................................. 69 Crock-pot Chili ................................................................................................................................................... 70 Falafels with Tahini Sauce.................................................................................................................................. 70 Creamy Greens & Walnut Pasta ......................................................................................................................... 71 Spicy Mexican Salsa........................................................................................................................................... 72 Quinoa Bites ....................................................................................................................................................... 72 Stuffed Summer Squash with Avocado Cream .................................................................................................. 73 Parsley Salsa Verde ............................................................................................................................................ 74

Appendix 2 Best Sources of Bone-Friendly Nutrients................................................................ 75

References .................................................................................................................................... 83



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Introduction

So, you've been diagnosed with osteoporosis. The first thing you may have wanted to do when you found out was to wrap yourself in cotton wool and not make any sudden movements. It can feel like you've gone from being a strong independent human being to a fragile porcelain vase.

And it can feel as though osteoporosis strikes at random. It doesn't. Osteoporosis results from a complex interplay of cellular processes that are triggered or hampered by hormonal changes, chronic dieting, eating foods that lack real nutrients, too little physical activity. What's more, as you age, your bone remodeling slows down, which leaves you more vulnerable to osteoporosis.

Whether you're worried about porous bones, or have been diagnosed with osteoporosis, know that you can begin to improve your bone density today. Bone is constantly creating itself through the nutrients it receives. Which means that, three times a day, you have the opportunity to give your bones what they need to become stronger.

Lisa had no idea she had osteoporosis until she broke her ankle falling during a hike with friends. The x-ray revealed that her bones were porous and fragile. It felt like a death sentence. Lisa had visions of being stuck in a wheelchair, unable even to take a short walk for fear of falling and doing more damage. At just 57, she also felt that it was way too early to give up on living life to the full. But discovering she could make her bones stronger gave her hope. I suggested she take a nutritional and physical therapy approach to speed up the bone healing process and strengthen her bones in the long term. My suggestions are outlined in this book.

Although slightly skeptical - bone isn't alive, is it - Lisa was willing to give it a try. She changed her diet, increasing her intake of bone-friendly nutrients like magnesium, vitamin D, vitamin K and calcium (spoiler alert - calcium is not the only nutrient you need for bones - in fact, without other nutrients to support it, calcium can actually cause issues). She swapped processed snacks and meals for whole foods and home-cooked alternatives. She dedicated some time to weight bearing exercise every day. Six months after her ankle healed, Lisa went for a bone mineral density test. It came back dramatically improved. A year on, she's had no further fractures, and leads a completely normal life. You can too.

The strategies in this e-book will assist you in changing your diet and lifestyle to improve your bone density, protect you from further fractures, and keep your bones stronger for longer. You'll discover:

? The different types of bone cells and what they do ? How to support bone building cells while slowing down bone resorbing cells ? The complex risk factors behind osteoporosis (it's not just your age!) ? Why traditional treatments may not be effective long-term ? What inflammation is doing to your bones, and how to stop it ? The nutrients bones REALLY need ? Why bones need more than just calcium



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