As someone who has a long history of stress fractures and broken bones and a strong family history of fractures (mom, grandma, and aunt) I make bone health a priority when it comes to my diet and lifestyle. If you have experienced multiple fractures or been diagnosed with osteopeniaosteoporosis I encourage you to consider making your bone health a priority too. Studies show that up to 50% of patients with hip fractures die within six months and many of those who survive do not recover their baseline independence and function.
What can you do to protect your bones? Here are my top 3 diet recommendations and my #1 supplement for stabilizing and even improving bone density.
1. Eat adequate protein. Bones are not just made from calcium; they are a complex of other minerals, fats and protein. While the RDA is frequently set at about 60 grams of protein, I find that this is not nearly enough for most people. I typically recommend that people consume a minimum of 80 grams of protein each day.
2. Consume adequate Fats. One of the worst recommendations of the past 80 years has been the low fat diet recommendation started in the ’50s. As previously mentioned, bones need fat to be strong. Think of fat as the glue needed for minerals to stick to in your bones. What are healthy fats? Real fats, that’s what. Saute your foods in saturated fats like butter and coconut oil. Use monounsaturated fats like olives and avocados on salads, and consume nuts and seeds like a treat, NOT an entire meal.
3. Avoid Sugar and Processed carbs. Blood sugar spikes caused by high carbohydrate and high sugar foods disrupt appropriate bone turnover and re-modeling. We know this is true for people with diabetes, but it also appears to be the case for people, even kids4 who are insulin resistant; most likely from eating excess carbohydrates.
4. Take Pro Bono by Ortho Molecular. The foundation of Pro Bono is 1,000 mg of strontium, a bone-supporting mineral that strengthens the bone matrix and increases skeletal density. Along with strontium, each serving provides the most bioavailable sources of calcium (1000mg), magnesium, vitamin D3, vitamin K2, boron and other trace minerals to support bone health and maintenance. In addition, Pro Bono includes a full complement of micronutrients, making an additional multivitamin unnecessary. For people diagnosed with osteopenia taking 1 packet daily works great. Following this protocol helped several clients and even my mom improve their DEXA scan and get them out of the osteopenia classification. If you are someone with severe osteoporosis or have experienced a recent fracture, make sure to take both the morning and evening packet daily.
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Author: Brenna Thompson