How to Prevent Bone Loss

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How to Prevent Bone Loss

Did you know that 1 in 3 women and 1 in 5 men will experience osteoporotic fractures in their lifetime?
 
And did you know the number one culprit for developing osteoporosis?

 
Eating foods high in sugar, salt, and caffeine, which basically compose the modern American diet, was proven to increase the excretion of calcium from the body and contribute to osteoporosis.
 
Calcium is a common mineral found mainly in your bones and teeth. Calcium is necessary to maintain bone mass to support the skeleton, so without it being deposited in your bones, you’ll eventually lose bone mass, making your bones weak and brittle so that you will easily get fractures even with a little tension.
 
Too often, though, the focus of preventing bone loss is to just take in more calcium, take supplements. This strategy misses the boat AND can lead to other health conditions that are more life threatening such as heart attacks and stroke.

So let’s instead look at this issue a bit more holistically. Here are 3 tips I’d like for you to consider:

1. Slow your calcium loss by focusing on fresh, unprocessed foods. Replace sugar-rich and high-salt foods, as well as caffeinated drinks with other options like monk-fruit sweetened treats, herb & spice seasoned dishes that use sea salt versus processed salt in moderation, and choose non-caffeinated or limited caffeinated beverages.
 
2. Supplement wisely
 
Most of us don’t get enough calcium in our diets. Yes, food is the best source of calcium and all other nutrients your body needs, but the truth of the matter is there is a steady decline in the quality of nutrition we get from our food. Not to mention our hectic lifestyles which increase your stress hormone cortisol…which increases nutrient loss!
 
So if you are not getting the right amount of calcium from your meals, it’s better to take calcium supplements to get 1000-1200 mg of calcium daily.
 
However, calcium is not the only mineral that is important for bone health. You have to take other vitamins and minerals for calcium to do its work.
 
These vitamins and minerals include:
 
Vitamin D–helps absorb calcium and balances calcium and phosphorus levels. Your skin produces vitamin D when exposed to sunlight and there are also dietary sources of vitamin D such as egg yolks, liver, and oily fish. However, if you aren’t getting outdoors regularly, you likely aren’t going to get the production of Vit D you need. Vitamin D deficiency can be a problem (easy to have it tested by your doctor, and I recommend yearly testing). If your Vit D levels are low, it will inhibit healthy bones. You may need to increase your dietary intake, outdoor sun time or consider supplementation.

Vitamin K supplementation increases bone mass and mineralization of the bone matrix. A long-chain vitamin K2 molecule known as menaquinone-7 (MK7) decreases the risk of bone breakage and protects against osteoporosis. When combined with vitamin D, MK7 promotes bone health by increasing the production of osteocalcin in osteoblasts while decreasing the production of osteoclasts. Osteoblasts build bones while osteoclasts break down bones.
Natto, egg yolks, liver, fermented foods, and dark leafy greens are food sources of MK7. I also recommend Microbiome Labs’ MegaQuinone K2-7 supplements which have natural vitamin K2 as well as K1 and minerals to help its absorption.

Boron is a mineral that prevents calcium loss and promotes calcium absorption.

Phosphorus is the other mineral needed for bone mass. It has to be in balance with calcium levels because too much of it would cause calcium to leave the bones and bind with it to remove it from the blood.

Magnesium helps absorb calcium and affects the parathyroid hormone to regulate calcium metabolism.

Daidzein is an isoflavonoid found in soy that maintains bone health. Always opt for organic, non-GMO soy.
 
3. Do Weight-Bearing Exercises
 
Supplementation alone is no good without you moving. Weight-bearing exercises are essential for bone formation and in strengthening the muscles surrounding your bones. When these muscles, which are pulling and tugging on your bones, are strong, your bones get stronger too.
 
In addition, weight-bearing exercises improve your balance, strength, and coordination which will help you to avoid falls and injuries.
 
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

Until next time, I’m wishing you unstoppable health!
~Rebecca

Oil for Varicose Veins

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Before we delve into varicose veins, I want to make sure you know that I am teaching a new online class this Fri, Dec 4th! The details and link to sign up for free are on the right under Upcoming Events.

Okay so back to your veins. Do you have varicose veins? If you are overweight or obese, pregnant, older, on hormonal birth control or hormonal therapy, or if you sit or stand for prolonged periods of time (more than 4 hrs at a time), you could be at higher risk for developing varicose veins. Varicose veins are more common among women than men because female hormones (estrogen and progesterone) tend to relax the walls of veins.

Varicose veins are typically described as having heavy, uncomfortable legs accompanied by dull pain. Feet and ankles can swell and you can have nighttime muscle cramps.

In a healthy vein, blood from all the different parts of the body flow toward the heart. This function is carried out smoothly with the help of tiny valves inside the veins. These tiny valves open and close to allow the blood through and not move backward.

When the walls of the veins are weak, the tiny valves are destroyed and blood flows backwards causing the vein to swell (varicose).

There are different treatment options for varicose veins, some of which are invasive while others are as simple as wearing compression stockings and elevating the legs to relieve the swelling.

But another great and natural remedy for varicose veins is amaranth oil!

Amaranth oil is produced by pressing amaranth seeds (from the amaranth flower). Amaranth seeds are packed with nutrients and antioxidants and benefit your health in many ways besides vein health.

Specifically, there is one nutrient and one antioxidant in amaranth oil that is responsible for the relief of varicose veins.
            `
Rutin – Amaranth is high in flavonoids including rutin. Rutin strengthens the walls of the veins and even repairs the damage that is already there. Even if you don’t have varicose veins, taking amaranth oil can help prevent its development in the future.

Squalene – It is a very powerful antioxidant that regulates blood circulation and even prevents damage on the walls of veins due to high blood pressure. It is otherwise known as Omega 2.

Squalene, which is also found in olive oil and in high amounts in shark oil, protects the body against cancer, regulates cholesterol levels, and helps keep the cells and skin healthy.

Here’s the link for my preferred amaranth oil. Check it out and let me know what you think.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca

3 Eating Habits that Increase Your Risk for Metabolic Diseases

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What you eat is a fundamental tool for building your health, but did you know that the way you eat your food is important too?
 
I’m sure you’ll agree that metabolic diseases, such as diabetes, are best avoided–and my goal today is to share some valuable insights into the three common eating habits that increase your risk for developing metabolic diseases so that you can make more empowered choices.


 Snacking

Snacking is a mixed bag. 
 
When you snack, you don’t give your gut the chance to regenerate and heal itself. When your gut has to constantly digest food, it has less time to clean and heal. Your gut has a cleansing mechanism called the migrating motor complex or MMC for short. This “housekeeping” mechanism is interrupted by feeding and needs about 4-5 hrs between meals to kick in.
 
If you are struggling with an imbalance in blood sugar such as high blood sugar or insulin resistance, prolonging your eating frequency might help you (aka less snacking). This is less helpful if you have adrenal issues, low blood pressure, or low blood sugar so please work with a practitioner if you are unsure.
 
Another consideration is if you have inflammation, especially if you are experiencing symptom flare ups after eating. Around four hours after eating, the food you eat crosses from the gut into your bloodstream. If your gut isn’t functioning optimally, your gut microbes and their components leak into the bloodstream, which triggers an immune response. Normally, this inflammatory response is short-term or temporary, BUT it can be exacerbated if you always put food in your system (aka snacking). This low-grade inflammation is associated with conditions such as diabetes and heart disease.
 

Eating Late

Eating right also means eating at the right time. When you eat late at night, your body tends to metabolize slowly due to differences in body temperature, hormonal levels, biochemical reactions, and the ability of your gut to digest and absorb food nutrients (digestive juice output).
 
Some studies show that eating late at night (think 8-10pm or later), reduces fat burning even when caloric intake is equal AND worsens blood sugar balance.
 

Not Eating Enough or Skipping Meals

Some people tend to misinterpret diet programs or adhere to diet fads that lead them to not eat enough, and the result can be undernourishment, reduced metabolic function, ironically storing more body fat (especially around your organs), and even being underweight. True, most people under eat because they are trying to lose weight, but it can be dangerous to do so. 
 
Check out these nine signs and symptoms of undereating here.
 
If you are experienced with intermittent fasting or other types of fasting and you feel great doing it–awesome! However, if you are feeling depleted, cranky, light-headed, and find that your appetite goes UP regularly, those are indications you need to fine-tune your approach.

Some great habits to add at mealtimes are to practice mindfulness and gratitude during meals. By being present while eating, you are going to be conscious of the food you put on your plate and appreciate the nutrition you are providing to yourself.
 
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca

Top Reasons Why You Feel Bloated

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Do you have a problem with bloating?

Did you know that how much you eat isn’t the only reason for feeling bloated?

Certainly overeating can overburden your digestion and cause bloating, but you can still develop bloating because of the ingredients in what you eat.

Let’s check out some of these ingredients.

Salt

Salt is important, but too you need the right amount. Too much or too little and your body will want to retain extra fluid.

However, it’s not just the salt shaker that contains salt.

Processed foods, convenience foods, and foods you get from restaurants tend to contain A LOT of salt even when they don’t taste salty.

Opt for good quality salts like Himalayan and Celtic sea salt on fresh foods and limit what you take in from packaged foods.

Fat

Fats are very important for good health. However, fried foods, vegetable oils, and trans fats don’t fit into that category. Moreover, if you metabolize fats more slowly or have gallbladder or thyroid issues, you likely feel better when you consume foods that aren’t loaded up with fat or oil even healthy options. You may also want to consider lipase which is an enzyme that helps your body break down dietary fat.

Soda and carbonated beverages

Some people do just fine with carbonated beverages while others get distended by the bubbles. If you do notice that you experience bloating and it tends to show up after drinking bubbly drinks, it would be worth experimenting leaving them out for a few days to see if that’s a primary cause of your bloating (and possibly other symptoms).

High-fructose corn syrup

High-fructose corn syrup, which can be found in soda and fruit drinks…and many processed foods, cannot be absorbed quickly by your body. It’s one of the culprits of gas buildup in the abdomen, and in some people, it causes pain. 
 
Dairy products and Gluten

Some people are lactose intolerant, some gluten intolerant and many are intolerant to both. Their bodies are not able to break down the milk sugar lactose effectively or the protein gluten in wheat/rye/barley. In either case, it’s going to lead to breakdown in your gut and often bloating.

I hope that this is helpful to you in pinning down what’s causing your bloating so you can make some shifts and feel better. Now of course there are plenty of other reasons for bloating like hormonal imbalance, low stomach acid, and infections, but many times, making adjustments like I mentioned here are very helpful.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca