Español                       

 














 









   

How to Love Your Bones Better

November 12, 2019

Follow us on Instagram...

When our Divine self is suffering with any health issue, it is our body crying out for help, urging us to take a look at all areas of our life. We may think we are eating the right foods, taking the appropriate vitamins, and doing “all” the right things. But are we?
 
Recently I’ve gotten some messages from readers who have asked about bone loss and osteoporosis. Specifically they are worried about doing the right things: what they should be eating, if there are supplements they should take, and what else they can do to protect their bones and prevent osteoporosis.

I like to look at bone loss and osteoporosis from two perspectives: the spiritual and the physical. They are connected!

 On a spiritual level, bone loss is about the disappearance of your infrastructure. When you lose close friends or family members or a treasured job, you feel a loss. You no longer feel supported or safe.
 
Similarly, when your bones begin to become less reliable or strong, you may experience a lack of support. When you begin to believe this way, your body can start to manifest your thoughts. You may begin to withdraw into yourself or neglect yourself by eating poorly, not getting enough sleep, or not exercising.
 
That’s when it’s important to make lifestyle changes so you support your infrastructure to keep up with the changes your body is going through as you get older, such as bone loss and osteoporosis.
 
That’s where the physical and lifestyle changes come in, and this is true regardless of age.

The truth is, although we usually think of osteoporosis as something that affects older women, you need to think about it RIGHT NOW, no matter your age.
If you have daughters or granddaughters, talk to them about bone health or at least be aware of what you need to do to help them preserve their bones, now and for later years.
 
Let’s talk about that!
 
We often think that we can prevent osteoporosis if we get enough calcium. However, that’s just one part of the picture. Supporting and maintaining bone health is also about hormone balancing, adequate amounts of various vitamins and minerals, exercise, and attitude. Let’s begin with hormone balancing.
 
Your body loves to be in balance; that’s its natural state. However, when one or more hormone or nutrient is out of balance, it can affect the entire body. As we age, our hormone levels change, and quite dramatically when we are in menopause and postmenopause. However, hormone levels begin decline years before these stages of our lives.
 
One hormone that plays a big role in bone health is estrogen. If you have too little estrogen, this speeds up bone loss. Two other hormones, growth hormone and parathyroid hormone, also have a big part in keeping our bones healthy and strong. A simple blood test can help you and your doctor decide whether you may be deficient in these hormones or are experiencing a hormone imbalance.
 
Signs and symptoms of osteoporosis
 
Most women don’t even know their bones are thinning or that they have osteoporosis unless they get a bone scan or experience a bone fracture. As your bones get increasingly thinner and more fragile, indications of osteoporosis may include:
  • Low back pain
  • Loss of height
  • Stooped posture
  • ​Gum disease
  • ​Premature graying of hair
  • ​Leg cramps at night
  • ​Vertebral compression fracture

Take heart! There are many lifestyle habits you can adopt to support and promote bone health for yourself and your family!

Avoid or significantly limit your intake of acid-forming foods, such as meat, coffee, sugar, and sodas

Get enough of the nutrients necessary for bone health, including calcium, magnesium, potassium, zinc, copper, and vitamins C, D3, and K. You may want to have your doctor do a blood test to check your levels of these vital nutrients and take supplements if necessary.

Maintain a healthy gut. You need a healthy balance of good versus bad bacteria in your gut to help maintain bone health. You may want to take a probiotic supplement or include fermented vegetables in your diet on a regular basis to keep your gut healthy.

Exercise regularly. In all of my work, I have found that movement not only strengthens the body but nourishes the spirit as well, lightening your mood and emotions. You can increase bone mass by engaging in weight-bearing activities such as walking and jogging and also lifting light weights. Try to make exercise fun: get together with friends and walk, exercise to music, join a dance or aerobic class, take up a new sport.

Don’t smoke. If you do smoke, quit.

Avoid alcohol because it interferes with the ability of your bones to absorb calcium.

Talk to your doctor if you are taking medications that have a bad impact on bones

Alkalize your body. This is important, especially if you are still eating meat, sugar, and alcohol. Combine 2 tablespoons of apple cider vinegar or lemon juice in water and drink it before each meal. This can help neutralize the pH in your stomach, which in turn allows your body to better absorb calcium.

Consider taking supplements. Several natural supplements can be helpful for managing estrogen dominance, especially if you have high estrogen and normal progesterone. You can try diindolylmethane (DIM), which is found naturally in cruciferous vegetables and is also available as a supplement. A suggested dose is 200 mg daily. Milk thistle, maca, and B vitamins also can be helpful. Talk to your doctor about the best doses for you.


Many women think they need to eat lots of dairy foods to have strong bones. This is not true at all! In fact, I suggest you avoid dairy completely. There are many nondairy foods that have the same if not more calcium than dairy!

Instead of milk and cheese, focus on broccoli, collard greens, bok choy, kale, sardines, almond milk (look for calcium-fortified), shrimp, and seeds and nuts.

For example, 1 cup of bok choy, 1 ½ cups of kale, or 2 cups of broccoli contain the same amount of calcium as a glass of milk. That’s because these vegetables have a much better calcium absorption rate than does milk.

You also need vitamin D3 to help your body absorb the calcium. Be sure to include fatty fish, such as salmon and tuna on your menu regularly. You may also want to take a vitamin D3 supplement if you don’t get about 20 minutes of exposure to sunlight three to four days a week or eat foods high in vitamin D regularly. Ask your doctor to check your vitamin D levels before taking a supplement, as many women are deficient in this necessary vitamin.

If you want another way to help your bones, how about starting your day with a smoothie? In The Complete Woman’s Smoothie Book, we recommend smoothies not only for bone health but other issues that affect women as well. All of the recipes are dairy- and allergenic-free and have been designed to be rich in calcium, protein, fatty acids, and other important nutrients to help ward off inflammation and autoimmune conditions.

All of these suggestions are important whether you want to help prevent osteoporosis or if you are living with it right now.

The important thing to remember is that you CAN take action right now to prevent or improve your life with osteoporosis.

Are you up for the challenge? What are you doing to keep your bones healthy? Are you taking steps to nourish the sacred in you?

You might begin by starting a conversation with your sacred self. Take some quiet time and dig deep into your essence. You might ask yourself:

  What in my life feels unsafe?

  What kind of support am I getting?

  What kind of support do I need?

  What small steps can I take to create stability and strength in my life?

Journaling your thoughts can help you get in touch with your inner sacred self and begin to grow stronger from within. These steps, along with the lifestyle changes I spoke about, can go far toward promoting and supporting better bone health and a more vibrant inner sacred life.


Wishing you much love and health,

Myriam Llano

DOWNLOAD MY 
E-BOOK

Twenty sumptuous pages of wisdom, exercises, and guidance to help you reconnect with your divine feminine rhythms, organic impulses, and warrior resilience

TERMS     PRIVACY     DISCLAIMER

Copyright 2019 Myriam Llano. All Rights Reserved.