AN EASY WAY TO IMPROVE BONE HEALTH INTO POST-MENOPAUSE

It is common for women to experience dramatic bone loss as they transition into the “Second Spring” of menopause, when they experiencing estrogen deficiency.  

In this week’s INSIGHTS for Healing by Design, I want to share with you some lifestyle advice worth implementing if you want to preserve your bones as you age.

KEY RESEARCH FINDINGS YOU CAN APPLY TO YOUR LIFE

A growing body of research is looking for ways to offset the natural loss of bone outside of using hormone replacement therapy and other medications (although meds can be a great option if managed by a well-informed practitioner and is appropriate for your YOUnique situation). Luckily, there are other ways to discourage dramatic bone loss as women age that women can use without a prescription.

A recent meta-analysis found that probiotic supplementation could be beneficial for improving bone health in post-menopausal women. Researchers analyzed data from 12 randomized controlled trials that included 1,183 postmenopausal women and they found that individuals who received probiotic supplementation had significantly greater bone mineral density in both the lumbar spine and hips compared to control groups. Also noted was reduced levels of markers from the breakdown of bone, indicating a protective effect against bone loss into menopause.

Something I found particularly interesting was that the positive effects from probiotics were more pronounced in women with osteopenia (early stages of bone loss) compared to those with osteoporosis (severe bone loss) suggesting that probiotics might be particularly effective as a preventative measure BEFORE bone loss occurs!

What this meta analysis also shows us is that we continue to have more and more research providing evidence that the health of the gut plays a dramatic role in our overall body health, including maintaining bone strength as we age.

It is likely that through gut cells and the trillions of microbes that live there are regulating body inflammation, enhancing the absorption of nutrients from food, and supporting hormone production, all impacting our bones well into our 50’s and beyond.

This should NOT make you run to the health food store and load up on probiotics though.

What I hope to inspire here is for you to do the work to improve your body’s natural capacity to impact bone.

WAYS TO IMPROVE YOUR BONE HEALTH

• positively impact your gut’s natural microbiome populations through more appropriate, personalized food choices with optimized protein, fats and carbs that work for your YOUnique body

• ensure adequate types and quantities of fibre daily

• ensure you’re hydrating appropriately (general rule: drink ½ your body weight (lbs) in ounces of filtered water daily and add electrolytes

• ensure daily bowel movements 1-2x/day

• remove ultra processed foods (at least 90+% of the time)

• remove additives (in processed foods and also in many supplements – check non-medicinal ingredient labels, my friend!)

What you eat helps the gut microbes either thrive as an ecosystem or experience imbalance in their populations leading to illness. No probiotic supplements can out supplement a terrible diet and lifestyle even if it can give some protective benefits.

But… Imagine combining both the improved lifestyle choices AND a high quality probiotic!!!

If you’re searching for a quality probiotic, set up a FREE account with my online supplement dispensary and check out one of my favorite probiotic products right now:

ProbioMed 50 by Designs for Health (dairy free, 10 bacterial strains, 50 billion count) – note that not every person can tolerate all forms of microbes in complex probiotic compilations like this one, so if you have an autoimmune condition or chronic yeast infections or bladder infections, consult with me before starting on probiotics

I’d love to help you figure out what aspects of your lifestyle and diet to adjust so that you stop wasting valuable time trying to DIY it yourself. Reach out to work with me.

Now, go eat a great meal and do your body a kindness!

Hugs,

Dr. Krista Coombs xx

DrAc, IFMCP