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
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/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
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
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)
NATURAL/HERBAL
- 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 / 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 & HOMEOPATHIC
- Black Cohosh: 40 mg twice daily
- Boron: 3 mg daily
- Calcarea carbonica 6c
- Calcarea phosphorica 6c
- 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)
MIND-BODY CONNECTION
- Can represent feelings of lack of support in life.
RECIPES/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
BEVERAGES
- Apple-Orange Smoothie GF VG VT
- Basic Fruit Smoothie LC GF VG VT
- Blueberry-Pomegranate Smoothie LC GF VT
- Detox Smoothie LC GF VG VT
- Golden Milk LC GF VG VT
- Mango Matcha Smoothie GF VT
- Mango-Banana Smoothie GF VT
- Orange Smoothie GF VT
- Peach-Banana Smoothie LC GF VT
- Pineapple Mint Smoothie LC GF VG VT
- Strawberry Banana Smoothie GF VT
- Sunrise Smoothie LC GF VG VT
- Super Skin Smoothie GF VT
- Tropical Smoothie LC GF VG VT
MEALS
- Adult Ramen LC GF VG VT
- Baked Salmon with Dill Sauce LC GF KT
- Buddha Bowl GF VG VT
- MahiMahi with Cucumber-Dill Sauce LC GF
- Mung Beans and Rice LC GF VG VT
- Oven-Fried Fish LC KT
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF - Omit Tomatoes
- Sesame Salmon LC GF KT
- White Chili LC GF VT
SIDES/SALADS/SNACKS
- Avocado Cilantro-Lime Rice LC GF VG VT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Creamy Kale LC GF KT VG VT
- Farro VG VT
- Favetta & Pita Triangles GF VG VT
- Fried Cabbage LC GF VG VT KT
- Nutty Brussel Sprouts GF KT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Sauteed Kale GF KT
- Sesame Green Beans LC GF KT VG VT
- Steamed Edamame LC GF VG VT