Living Our Healthiest Lives Improving Our Bone Density Into the Future

Osteoporosis currently affects 1 in 4 women over the age of 65, but is also found in over 2 million men over the age of 50. Because of this high number, we thought we could give you some easy lifestyle changes that you can begin to implement at any age to help to reduce your risk of developing this potentially dibilitating and life threatening condition. (15-30% of Hip fracture patients over the age of 65 die within 1 year of injury)

Gut health directly impacts your bone density, if you aren't eating enough foods with a high nutritional content, your body will rob your bones of its minerals to continue to function. Because most Americans do not eat enough vegetables, as well as eat many things that lead to leaky gut syndrome, we are especially at risk for bone density problems.

10 Things to Limit Risk of Osteoporosis

• Supplement with Vitamin D, vitamin A, and vitamin K2: The Third Triumvirate, these three synergistically promote healthy bone metabolism.
• Eat 4-6 prunes a day
• Eat small fish with bones (anchovies, sardines, or canned salmon with bones)
• Eat fermented foods
• Eat goose, duck, or chicken liver 1x/week
• Limit caffeine intake to 1 cup a day (excess caffeine blocks Calcium uptake)
• Avoid antacids which can block Calcium absorption (try drinking Aloe Vera Juice instead)
• Weightbearing exercise (taking the stairs, walking on your heels or push ups against the wall are easy things to add)
• Pilates on the reformer has been shown to improve bone density numbers due to its unique ability to contract muscles both concentrically, eccentrically and isometrically to maximize muscle development
• Try these yoga poses daily for 1 minute each: tree, triangle, warrior II, side-angle, twisted triangle, locust, bridge, supine hand-to-foot I, supine hand-to-foot II, straight-legged twist, and corpse pose. 

For more information or to learn how One. can help you take proactive steps toward better bone health and overall well-being, contact us today. Let us guide you on your journey to living your healthiest life!

(before starting any supplements, speak to your doctor to confirm you have no contraindications)