Osteoporosis
A medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
HERBAL
NATURAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS
HOMEOPATHIC
MIND-BODY CONNECTION
FOODS TO EAT MORE OF
- Fruits: mangoes, all raw fruits (except rhubarb, cranberries, plums & prunes)
- Vegetables: arugula, broccoli, cabbage, collard greens, kale, romaine lettuce, watercress
- Blackstrap molasses, fish (especially sardines & salmon - if canned, include the soft bones), beans, nuts, seeds, feta cheese
- Spirulina, tofu, whole grains, sea herbs, yogurt and other low-fat dairy
- Hiziki (sea vegetable)
- Soy products
FOODS TO AVOID OR MINIMIZE
- Almonds, Swiss chard, rhubarb, spinach
- Foods containing vinegar
- Excessive fluoride, alcohol, salt, sugar & caffeine
- Refined flour
- Nightshade vegetables: tomatoes, potatoes, eggplants, all peppers
ESSENTIAL OILS
- Roman chamomile, birch, fir, clove, fennel, ginger, spruce, hyssop, lemon, nutmeg, pine, thyme, peppermint, rosemary, oregano, geranium (bottom of feet, massage)
HERBAL
NATURAL
- Perform regular weight-bearing exercise such as walking or lifting weights.
- Get 15 minutes of sunlight daily.
YOGA / MEDITATION THERAPY
- 12 Poses vs Osteporosis (15 minutes - Fishman Method) - Start at the 3 minute mark to skip intro
- Safe Yoga for Osteoporosis - Re-Alignment Routine (17 minutes - Charlotte Stone)
- Yoga For Chronic Pain (16 minutes - Dr. Swamy Venuturupalli)
SUPPLEMENTS
- Black Cohosh: 40 mg twice daily
- Boron: 3 mg daily
- Calcium: 600-1,000 mg twice daily (take with food)
- Magnesium: 250-500 mg twice daily (take with food)
- Manganese: 10 mg twice daily
- Vitamin B-Complex: As Directed
- Vitamin C: 1,000 mg twice daily (reduce if it causes diarrhea)
- Vitamin D: 200 IU twice daily (crucial in the winter)
- Vitamin K: 1 mg daily
- Zinc/ Copper: 30 mg zinc (add 2 mg copper daily if using zinc longer than 1 month)
HOMEOPATHIC
MIND-BODY CONNECTION
- Can represent feelings of lack of support in life.
FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian