Bone Health ProgramJun 02, 2022
Bone Health Program
- Cut out or dramatically reduce the lifestyle factors that increase bone loss (Listed above)
- Focus on maintaining bone health and try to rebuild as best you can. Do this by…
Exercise for 45 minutes at least twice a week (Avoid forward bending and twisting)… You will need weights, start light and work your way up. Asking a personal trainer for a program can be handy. (This has been shown to increase bone density as much as taking hormone replacement) Exercises like; walking, cycling, climbing, strength training and weight bearing aerobic exercise are a great place to start. (Remember to always work with your abilities)
Naturally boost your oestrogen with phyto-oestrogens in your diet. Pueraria Mirifica a plant from Thailand has been shown to help boost bone health. You can also incorporate ‘Girl Powder’ into your diet by having a tablespoon per day. Make your own at home!
No longer getting a period? – If it has been less than 5 years since your last period, talk to your doctor about your ability to take hormonal replacement of oestrogen and/or progesterone.
Boost your critical nutrients which help to hold your bones together (like the cement in a brick wall). These included; Vitamin D, Calcium, Magnesium, Boron, Vitamin C, Vitamin A and Vitamin K2. In order to get these nutrient you can take a mixture of supplements (Ostelin VitCalD-K2), liquid magnesium 2-4ml per day and Basica once per day. With any supplements it is important to talk to your practitioner to get the best advice for your specific health history.
** Trial this protocol for 6 months and then repeat your bone density scan. If there is still a decrease in bone density than Biophosphonates are needed, if you are over 70 years old, medical professionals usually recommend these as the first port of call. **
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