Osteoporosis
Foods to Eat More Of:
Foods to Avoid or Minimize:
Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Yoga Therapy:
Supplements & Homeopathic:
Mind-Body Connection:
Recipes - Food Medicine:
*Note: 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. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
- 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
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:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Roman chamomile, birch, fir, clove, fennel, ginger, spruce, hyssop, lemon, nutmeg, pine, thyme, peppermint, rosemary, oregano, geranium (bottom of feet, massage)
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Alfalfa, dandelion leaf, German chamomile, ginseng, parsley, plantain, stinging nettle, turmeric
- Perform regular weight-bearing exercise such as walking or lifting weights.
- Get 15 minutes of sunlight daily.
Yoga 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 & Homeopathic:
- Calcium: 600 mg twice daily (take with food).
- Vitamin D: 200 IU twice daily (crucial in the winter).
- Magnesium: 250 mg twice daily (take with food).
- Boron: 3 mg daily.
- Vitamin C: 1,000 mg twice daily (reduce if it causes diarrhea).
- Zinc/ Copper: 30 mg zinc (add 2 mg copper daily if using zinc longer than 1 month).
- Manganese: 10 mg twice daily.
Mind-Body Connection:
- Can represent feelings of lack of support in life.
Recipes - Food Medicine:
*Note: 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. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
- Apple-Orange Smoothie (GF)
- Basic Fruit Smoothie (V, GF)
- Blueberry-Pomegranate Smoothie (GF)
- Detox Smoothie (V, GF)
- Mango-Banana Smoothie (GF)
- Mango Matcha Smoothie (GF)
- Orange Smoothie (GF)
- Peach-Banana Smoothie (GF)
- Pineapple Mint Smoothie (V, GF)
- Strawberry Banana Smoothie
- Sunrise Smoothie (V, GF)
- Super Skin Smoothie (GF)
- Tropical Smoothie (V, GF)