Bone Health Program

1. Cut out or dramatically reduce the lifestyle factors that increase bone loss (Listed above) 
2. 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. **