Osteoporosis & Osteopenia
This information is not intended to replace appropriate medical advice. Please check labels for contraindications and check with your pharmacist for possible drug interactions. These suggestions are based on the advice of natural health care professionals and over 40 years of customer experience at Jo Anne's Place.
It is possible, through changes in diet and Lifestyle, to restore bone health and enjoy strong, healthy bones throughout your lifetime. Good health by design 😊
A Healing Diet
- Drink 7-10 glasses of filtered or spring water daily. Avoid chlorine.
- Consume a diet that is 75-80% alkaline forming.
It’s extremely important to keep your body in an alkaline, anti-inflammatory state.
- Go organic. Chemicals and pesticides disrupt hormone balance.
- Fermented foods balance pH and improve nutrient absorption. Fermented soy products like tempeh and miso can improve hormone balance after menopause.
- Rely on fruits, vegetables, raw seeds, nuts, legumes and beans, and whole grains as diet mainstays. Eat wheat only if sprouted.
- Have complete protein no later than lunch for better assimilation of amino acids.
- Animal products are a source of inflammatory arachidonic acid. Enjoy sparingly.
- An apple cider vinegar cocktail with meals alkalizes and improves absorption of minerals. Mix 2 tsp acv and raw honey (optional) in room temperature water.
- Umeboshi plum, a salty, sour Japanese food staple, improves digestion, liver function, and bone density. A tsp in hot water sets the stage for good digestion anytime.
- Replace table salt with
Herbamare for full flavour with 1/3 the sodium.
- Cook gently. High heat generates acrylamides & advanced glycation end products.
Supplements
- Bio-Strath – strengthens digestion and improves assimilation of nutrients.
- Vitamin C – 500-1,500 – improves mineral absorption.
- Calcium/Magnesium/K2/Boron combination.
- Vitamin D – 8,000 IU for one month then reduce to upper limit of 4,000 IU daily– calcium absorption, and anti-inflammatory.
- Omega 3 and GLA fatty acids – hormone balance, anti-inflammatory.
- Probiotic daily – keeps gut microbiome healthy for strong digestion.
Calcium is the body’s great alkalizer. If your system is too acidic your body can’t properly detoxify, and dietary calcium may be hijacked to buffer and keep the blood at the correct pH. You can monitor your urine pH to make sure you are in a range that is allowing the kidneys to properly detoxify. That way the calcium you ingest will actually be available to build your bones.
More Options for Bone Support
- Herbalists at Richter's in Goodwood, ON say fenugreek tea stimulates bone and hair growth.
- Chronic stress is a significant factor in bone health. In
fight or
flight mode, digestion is suppressed resulting in a decrease in nutrients. Holy Basil (Tulsi) tea alleviates stress, reduces cortisol, improves digestion, and promotes mental clarity.
- In a large study on the oral consumption of aloe vera, hyaluronic acid and collagen levels nearly doubled in all study participants. Take 3 tbsp 2-3 times daily.
- Fresh air, sunshine and play are foods for Life. Do what you
enjoy.
Rebounding is a great activity that gets gravity working for you to strengthen those bones!
- Breathe deeply, exhale completely. The lungs are a major pathway of detoxification, and it is so invigorating to use your full lung capacity right down to your belly.
What to Expect
Can you reverse osteoporosis? Yes, though it takes time. For those who can make a commitment to the dietary and supplement regimen, they will likely experience increased bone density as well as some of these potential health benefits:
- Calcium and magnesium have a beneficial effect on the cardiovascular system. Adequate calcium intake helps maintain a healthy body weight and reduces the risk of obesity.
- B vitamins (Bio-Strath) are a common deficiency and supplementation improves digestion, stress tolerance, brain function, vision, cholesterol metabolism, and energy production.
- Vitamin K2 reduces inflammation, helps prevent tooth decay, protects the brain, reduces insulin resistance, and inhibits calcification of the arteries.
- Vitamin D insufficiency is linked to 17 forms of cancer, type 2 diabetes, depression, arthritis, obesity, and several autoimmune disorders.
- Studies show that mature individuals who supplement with vitamin C and B-complex (Bio-Strath) experience fewer degenerative conditions and enjoy overall better health than those who do not supplement.
Building a stronger more resilient body is exciting.
Health problems have a way of making us focus on what’s really important –
our health and happiness.
Keep a journal and track your progress.
*Updated February 2023
What is Shilajit? Shilajit is a sticky substance found in the rocks of the Himalayas. It develops over centuries from the slow decomposition of plants and is commonly used in Ayurvedic medicine. It is known for boosting energy, testosterone and preventing cognitive decline. What Are the Benefits of Taking Shilajit? Testosterone: Taking shilajit may improve testosterone levels in men. In one clinical study , half of the participants were given a placebo, and half were given a 250 milligram (mg) dose of purified shilajit twice a day. After 90 consecutive days, the study found that participants receiving purified shilajit had a significantly higher testosterone level compared to the placebo group. Fatigue: Naturally boosting your body’s mitochondrial function with shilajit supplements may help improve energy levels. Since shilajit is rich in fulvic acid, a strong antioxidant, and anti-inflammatory, it may also protect against free radicals and cellular damage. As a result, regular use of shilajit may contribute to longevity, a slower aging process, and overall better health. Menopause: During menopause, many females can begin to lose bone mass, making bones weaker. Taking Shilajit supplements daily may help postmenopausal women with bone mass loss improve their bone mineral density. Prevent Cognitive Decline: The fulvic acid in shilajit contributes to cognitive health by preventing the accumulation of tau protein. Tau proteins are an important part of your nervous system, but a buildup can trigger brain cell damage. How To Use Shilajit Shilajit is available in powder, capsule and liquid forms. For powder use, simply add a 1/4 tsp to a glass of water or milk and consume, for liquid use, same thing just dissolve a small drop into your drink. For capsule use, take the capsules with food. Options in Our Store
Celebrate Canada with these wholesome and festive recipes. They're fun and full of nutritious ingredients - great for all ages!
Whether you're a die-hard matcha lover, enjoy the occasional matcha, or are trying it for the first time - an iced matcha latte is a great place to start. Especially in the summer heat, an iced matcha latte is a great way to get a caffeine boost while staying cool - and avoiding that post-coffee crash. Did you know? Matcha doesn't give you the caffeine jitters or crash because it contains L-theanine, an amino acid that promotes relaxation and counters the stimulating effects of caffeine! Here are 3 ways to enjoy an iced matcha latte this summer: Traditional, Whipped, & Strawberry!
Is Mineral Sunscreen Better For You Than Chemical?
What Are Intestinal Parasites?
Carrot ribbon salads are going viral on TikTok again! These went around a few years ago and are making a comeback thanks to creator @cassyeungmoney . Raw carrots are great for immune function, digestive health, and vision - they are packed with antioxidants! See our take on the recipe below:
Looking for a wholesome breakfast, snack, or dessert that's as nourishing as it is delicious? Chia pudding is a true superfood staple. It's easy to prep, endless customizable, and packed with fibre, omega-3s, and plant-based protein. We're sharing 3 flavourful twists on chia pudding: Chocolate, Strawberry Matcha, and Berry Dragonfruit - all are vegan!
When the summer sun is high and you're craving something cool, refreshing, and tangy, this Razzleberry smoothie is the answer! With juicy raspberries, creamy banana and coconut milk, and a splash of zesty lime, it's a vibrant combination of sweet and tart. Plus, chia seeds add a little boost of plant-powered energy!
Many of us can't go a day without caffeine. It has come to the point where a lot of us are reliant on it, so it's probably a good time to do a deep dive into caffeine and find out how healthy/harmful it is. What is Caffeine? Caffeine is a natural stimulant commonly found in tea, coffee, and cacao plants. It stimulates the brain and central nervous system, helping you stay alert and prevents you from feeling tired. How Does it Work? Once consumed, caffeine is absorbed from the gut into the bloodstream. It functions by blocking the effects of adenosine, which is a neurotransmitter that relaxes the brain and makes you drowsy. What Are the Benefits? Improved Brain Function As stated above, caffeine works by blocking the brain-signaling molecule adenosine. This causes an increase in other signaling molecules, such as dopamine and norepinephrine, which in turn, can benefit your mood and brain function. One review reports that after participants ingested 37.5–450 mg of caffeine, they had improved alertness, short-term recall, and reaction time. Metabolism Because of the way it affects the central nervous system, caffeine may increase metabolism by up to 11% and fat burning by up to 13%. In fact, 300 mg of caffeine per day may allow you to burn an extra 79 calories daily. This amount may seem small, but it’s similar to the average yearly weight gain of 2.2 pounds. Exercise Promotion In regards to exercise, caffeine may help the body use more fat as fuel. This can be helpful, as it allows glucose stored in muscles to last longer, which delays the time it takes your muscles to reach exhaustion. It may also improve muscle contractions and help you deal with fatigue better. May Protect Against Heart Disease and Diabetes You may have heard that caffeine raises the risk of heart disease. This is NOT true. Evidence shows a 16–18% lower risk of heart disease in men and women who drink between 1–4 cups of coffee daily. Other studies show that drinking 2–4 cups of coffee or green tea per day is linked to a 14–20% lower risk of stroke. It may also protect against diabetes. A review noted that those who drink the most coffee have up to a 29% lower risk of developing type 2 diabetes. Similarly, those who consume the most caffeine have up to a 30% lower risk. Negative Effects Like all things, there is a limit to the benefits of caffeine. Caffeine consumption is generally considered safe, although habit forming. Generally, about 400 mg of caffeine is considered to be safe. This amounts to 2–4 cups of coffee per day Some side effects of consuming too much caffeine include: anxiety, restlessness, tremors, irregular heartbeat, and trouble sleeping. Too much caffeine may also cause headaches, migraine, and high blood pressure in some individuals. Alternatives If you don't enjoy consuming caffeine or are just looking for ways to increase your energy without it, there are several exercises you can practice: Start With A Snack If a food has a low sugar index, your body will absorb it slower than it would regularly, which doesn't lead to a sudden drop in energy. Try to make it something with a combination of carbohydrates, fats and proteins. Carbs will provide quick energy and the fat and protein will keep you full and stop your body from burning energy too fast. Certain greens like spinach. collard greens or chards can also help you avoid an energy slump. Foods like these are naturally high in fiber, which can aid with glucose absorption and helps your blood sugar levels stay steady. Exercise Exercise, can be a great energy booster, even if it's just a simple walk. When you exercise, the cells in your body indicate that they need more energy. Our bodies are able to rise to the occasion and provide us with more. It can also trigger norepinephrine, which is a chemical in your brain that helps you feel awake and alert. Take a Power Nap A 20-minute nap is the perfect time to get the restorative benefits of the first couple of stages of sleep. Note that you should be careful napping for more than 20 minutes as it can lead to grogginess. Also, avoid napping later in the day as it may disrupt your sleep cycle. Do not rely on naps to make up for a full good night's sleep. Types of Caffeine Different From Coffee Caffeine isn't just in coffee, it's in a whole bunch of other food and drinks as well like: Coca Beans and Chocolate: Just like coffee beans, cocoa beans naturally contain caffeine. This means that all foods containing chocolate have some form of caffeine in them. 100% cocoa chocolate: 240 mg of caffeine — the equivalent of 2.5 cups of regular coffee Bittersweet chocolate (55% cocoa): 124 mg of caffeine Milk chocolate (33% cocoa): 45 mg of caffeine — around the amount of caffeine in a cup of black tea Green Tea: Green tea is a natural source of caffeine, providing about 30–50 mg of caffeine per 8-ounce (240-mL) serving, depending on the age of the leaves used. Gum: Gum is a soft, rubbery substance that has caffeine added to it during production. Some brands can provide up to 50 mg of caffeine. Conclusion Caffeine is not as harmful as you might think and actually has a lot of benefits associated with it. Like all things, it should be used in moderation as too much caffeine can cause side effects like: headaches, migraines and high blood pressure. But if you're feeling tired, you should be fine consuming a little bit of caffeine. It's best to stay alert and awake!
With so many sugars and sweeteners on the market today, choosing the 'right one' can feel overwhelming. From truly natural sweeteners like honey and maple syrup to sugar alcohols and zero-calorie artificial sweeteners (aspartame being the big one), the options on shelves today are seemingly endless - but some come with serious health risks and drawbacks. Whether you're managing your blood sugar, trying to cut down on sugar intake, or simply just want to better understand what you're putting in your body - we're here to help! A high sugar intake is not healthy for our bodies, but let's face it - it is very difficult to cut out sugar entirely. And as studies emerge on the effects of sugar substitutes, we are better understanding the risks associated with many of them. So, when you're looking for a bit of sweet whether its in your coffee or you're reading the ingredients list on a product in the grocery store it is best to be informed. In this post, we'll break down the pros and cons of each category - and some of the most popular kinds in each - so you can make more educated choices and find what's best for you.