Building Strong Foundations for Bone Health

Bone health is a fundamental aspect of well-being that is often overlooked until later in life. However, maintaining bone density and building bone and muscle strength is important for women planning to conceive.

Debi Robinson, a functional health coach, has dedicated her career to empowering women with knowledge about bone health, emphasizing how a proactive lifestyle supports healthy bones and fertility.

Bone Health in Fertility

Bone health for preconception and prenatal care cannot be overlooked, for bone density begins to decline around age 35.  Therefore, maintaining optimal bone health becomes crucial for those planning a pregnancy or currently expecting.

By prioritizing bone health early, women can support the development of a healthy baby and promote a strong foundation for a healthier pregnancy, while sustaining physical strength as they age.

Holistic Approach to Bone Health

To effectively maintain and enhance bone health, addressing how different types of stress — musculoskeletal, biochemical, and mental-emotional affect overall well-being is crucial.

This involves focusing on physical activities and proper posture, considering dietary choices, and practicing some form of mindfulness. By integrating strategies that address various stress factors, women can develop a balanced plan to support strong, healthy bones and overall health.

Musculoskeletal Stress and Stimulation Bone Health

Musculoskeletal stress is the strain on bones and muscles from activities like exercise and daily movements. Positive stress, such as that from weight-bearing exercises like resistance training, yoga or dance, stimulates bone formation and increases bone density, therefore strengthening the bones. On the other hand, negative stress from poor posture, repetitive strain, or overtraining can lead to injuries and reduced bone density.

To support bone health, incorporate weight-bearing and resistance exercises into your routine, maintain good posture, and get adequate rest.

Biochemical Stress and Diet for Healthy Bones

Biochemical stress significantly affects bone health and is closely related to dietary choices. While some foods support bone health, others can be detrimental.

For instance, gluten and dairy can be inflammatory and lead to leaky gut syndrome and inflammation, negatively impacting bone health. 

Rather than relying on supplements, focus on obtaining nutrients from food. Calcium, which is crucial for bone health and stored in bones, is best absorbed with the help of vitamin D and vitamin K. Magnesium also plays a critical role in calcium use, and other nutrients like phosphorus, boron, and manganese are also essential for maintaining healthy bones. Good food sources of these minerals abound in meats and plants.  Make your meals your primary source of nutrition!

Mental-Emotional Stress and Mindfulness in Bone Health

Mental and emotional stress can harm bone health, because long term elevated cortisol can raise blood sugar and insulin levels, causing inflammation and weaker bones.

To counteract these effects, incorporate mindfulness practices such as yoga, tai chi, and meditation into your daily routine. These activities promote relaxation and help restore balance in the body. Visualization techniques, which focus on positive thoughts and desired outcomes, can also help shift your mindset from stress to positivity, supporting bone health and overall well-being.

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Know the status of your fertility health. Take our FREE Fertility Quiz now: http://yourfertilityquiz.com/ 

Fulfill your dream of a family. Know your best options for a healthy pregnancy: https://www.healthyouniversity.co/programs 

Boost Employee Productivity by Investing in their Fertility Health. Check out our Corporate Wellness program and know the benefits it can bring to your company: https://www.healthyouniversity.co/corporate-wellness 

Debi Robinson is a Certified Yoga Therapist and bone specialist dedicated to demonstrating that bone loss is reversible. Following a transformative hip replacement at 51, she empowers women to build fracture-resistant bones for life through her Healthy Gut Healthy Bones program.

Resources:

Website: https://debirobinson.com/  

Instagram: https://www.instagram.com/debirobinsonwellness/   

YouTube: https://www.youtube.com/channel/UC37yMVAa8iFXhTM8A6ej6Fg  

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