You Can Win the Battle Against Osteoporosis!

Transcription

1 You Can Win the Battle Against Osteoporosis! Nurtured Bones Presents: The BONES Method The Holistic Approach to Strong, Healthy Bones

2 It Doesn't have to Happen to You! Osteoporosis is a progressive bone disease affecting 54 million Americans. It is characterized by deterioration of bone tissue leading to loss of bone mass and bone strength. Bones become weak and fragile, leaving them at an increased risk for fractures. In fact, the disease causes an estimated 2 million broken bones every year! The BONES Method B ON alanced Nutrition ptimize Digestion urture the Soul xercise upplements E S

3 Balanced Nutrition Bone is living tissue that is able to rebuild and replenish itself- at any age. But in order to do so, your bones need a steady stream of key nutrients to ensure proper bone metabolism. There are so many critical nutrients needed for bone health, not just calcium from dairy products like we've been long told. Your bones with thrive on a balanced diet of vegetables, fruits, legumes, nuts, seeds, healthy fats and whole grains! 8 Dietary Changes you can make TODAY: 1. Increase plant proteins: replace chicken or beef with beans and legumes such as lentils, chickpeas, and organic soybeans. 2. Eat 2 servings of leafy greens a day such as kale, spinach, or collard greens. 3. Choose whole grains such as oats, quinoa, brown or wild rice over wheat products such as pasta and bread. 4. Eat 3-4 servings of healthy fats daily: fatty fish, extra virgin olive oil, coconut oil, avocado, or flax seeds. 5. Snack on nuts and seeds such as almonds, cashews, and pumpkin seeds. 6. Limit processed and sugar laden foods such as cookies, cakes, or sodas. 7. Limit coffee consumption, switch to green or herbal teas, or better yet, water with freshly-squeezed lemon juice. 8.Limit alcohol intake to no more than one a day...better yet, 1 serving a week!

4 Optimize Digestion Digestion is critical to bone health. Symptoms such as bloating, gas, indigestion or heartburn after meals may have you reaching for antacids, but antacids are NOT the answer! Stomach acid not only helps aid in the digestion of food, but also enhances absorption of key bone building minerals! Uncovering the root cause of your symptoms and enhancing digestion is essential to maintaining and building strong bones. 5 things you can do TODAY to enhance digestion: 1. A food intolerance can play a major role in digestive issues. If you suspect a particular food is upsetting your system, simply remove it from you diet for a week. If your symptoms improve, eliminate the food for 3-6 months. Wheat, dairy, soy and eggs are the most prevalent food intolerances. 2. Enhance your digestion by taking a plant based digestive enzyme with meals or by mixing 1 tsp of apple cider vinegar with 3 oz of water and drinking 20 minutes prior to a meal. 3. Increase raw plant foods in your diet. They are rich in natural enzymes and fiber to aid with digestion. 4. Eliminate simple sugars, fried foods, fast foods and alcohol. 5. Chew your food and don't rush eating!

5 Nurture your Soul Stress plays a major role in our overall health and well-being. Stress also negatively impacts our bones. In times of stress, the body releases a powerful hormone called cortisol. Although cortisol is an essential life hormone, in excess, it can contribute to bone loss. Cortisol can interfere with bone formation as well as promote bone breakdown. Avoiding stress is nearly impossible, but learning to manage it can help to protect against bone loss. 5 things you can do TODAY to Nurture your Soul: 1. Identify the sources of stress in your life and learn to avoid, alter, adapt, or accept. 2. Find a relaxation technique that works for you: Prayer, meditation, exercise, guided imagery, deep breathing, progressive muscle relaxation, journaling, or reading. 3. Practice gratitude by taking a moment to reflect on all the things in your life that are good, including your own positive qualities and gifts. 4. Make a good night's sleep a priority by practicing good sleep habits such as establishing a sleep routine, making sure your room is cool and dark, avoid stimulating TV or books, and avoid caffeine, sugar and alcohol prior to bedtime. 5. Do something for yourself every day that you enjoy and makes you happy!

6 Exercise is Essential When it comes to building bone strength, there is nothing more essential than exercise! Exercise places a stress on the bones which in turn stimulates new bone formation. Training your balance is also critical for preventing falls that can lead to fractures. Posture exercises can prevent the common postural changes that occur as a person ages and help to enhance proper body alignment. It is never too late to start a bone healthy exercise program! Choose an Exercise you can start TODAY: 1. High impact exercise: Running, jumping, court sports and hiking are the most effective in building bones. However, if you have broken a bone, or have arthritis or a joint injury, you may want to stick to lower impact exercises such as brisk walking, stair climbing, or dancing. 2. Strength training: Lifting weights not only increases muscle strength, but bone strength as well. 3. Body weight exercises: Yoga, Pilates, or simply doing squats, pushups, and lunges are low impact exercises that build both muscle and bone strength. 4. Balance: Exercises that challenge your balance, like standing on one foot, is important for maintaining and improving balance. 5. Posture exercises: Focus on strengthening your abdominal and back muscles as well as stretching out your chest, arm and leg muscles.

7 Supplements Supplements are often necessary for maintaining bone function and strength. Although I believe that food should be your primary source of nutrients, it is hard to get all the bone building nutrients you need from food alone. Contrary to what you have learned in the past, calcium and vitamin D are not the only nutrients required to build strong bones. There are 18 key bone building nutrients that you need every day to ensure proper bone metabolism and muscle function. Start supplementing your diet TODAY: 1. Look for a supplement that has at least these 4 key nutrients: calcium, magnesium, vitamins D and K2. 2. The amount of calcium you need in a supplement depends on how much calcium you are getting in your diet. You should aim to get 1200 mg of calcium from food and supplements combined. If you are eating healthy diet, you will not need more than 800 mg of supplemental calcium. 2. Other ingredients you may find in a bone health complex include horsetail, nettle, alfalfa, red clover, raspberry leaf, and green tea which are all herbs thought to enhance bone health through various properties. 2. Fish oils, mg a day, will help curb inflammation. 3. Probiotics can help to enhance your gut flora and digestion.

8 How Can We Help? Susan Brady brings a rich diversity of experience and knowledge to the healthcare profession. She graduated from the University of Southern California in 1989 with a Master of Physical Therapy. She then went on to get a degree in Integrative Medicine, a Nutrition Certification and a Post Master Certificate in Integrative Health and Nutrition. Susan has been treating women with osteoporosis for over 25 years and is dedicated to helping others overcome bone loss through a natural and integrative approach. Schedule an appointment TODAY for a FREE 15 minute phone consult to see if the BONES Method approach is right for you! Contact Susan: susan@nurturedbones.com