Can you feel it in your bones?
An unexpected path to better health
Happy Easter Sunday! I hope you’re finding a nice way to enjoy some downtime today. We are hanging out with our family + having some fun.
I’m so excited to see the sun out today because my spring fever is in high gear - which brings me to today’s LIFT. It’s the perfect time to share a little health tip that will help you feel better during this season of change + it’s something you can do very easily today!
** By the way - I am 100% going to be doing this today. I hope you will join me! **
Welcome to The LIFT
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THE BARE BONES
At this time of year, it’s common to feel restless + anxious for something new - new projects, new perspective, new routines, new growth. That’s why we all get crazy spring cleaning. At some level, we are just making room for the new.
I was reading about bone health + osteoporosis this week - especially as it relates to menopause. As estrogen decreases, bone density seems to decrease. This is why as we get older, the idea of frail bones or breaking a hip becomes a very real concern.
But, I was fascinated to learn there is so much more to bone health than that.
To be honest, I never gave much thought to my bones. I mean, sure, we have all had it drilled in our heads that calcium builds strong bones. But, other than that, most of my life, bones were never top of mind.
We might think of our skin + muscles daily because we can see them. But bones? We take them for granted (until something breaks).
It’s very easy to ignore our bones.
Not anymore! From today forward, you will NEVER think of your bones the same way. You ready?
We think of our bones as static + dry, but our bones are a dynamic force. Not static. They aren’t just sitting there doing nothing. They have a very active role in our health.
Bones have a dynamic relationship with the immune system. Our bone marrow is where red blood cells are created. There are lots of regulatory interactions between the skeleton, fat tissue + energy metabolism. And, bone is continuously growing.
But here’s a fascinating fact:
Bone drives our fight-or-flight response. (Did you know this? I always thought it was our adrenal gland.) As soon as the brain recognizes danger, it tells the skeleton to fill the bloodstream with a hormone (osteocalcin) which turns on the stress response. Mind-blowing, right? Now you can see why there is a strong connection between osteoporosis + stress.
Living in a world where chronic stress is a concern + at the heart of so many health issues, you can see why extra care for the source of our stress response would be important - at ANY age.
Our bone health impacts so many functions in our bodies. So, keeping them healthy is not just about preventing fractures, breaks + falls.
Bone health goes SO much deeper!
A BONE TO PICK
Sadly, there’s a lot of misinformation related to bones, calcium, vitamin D, osteoporosis, etc. Deeply programmed in my brain are things like, “The best source of calcium is milk” or “If you are thin + over 40, you should supplement calcium, just to be safe”. Actually, neither of these are accurate. Our bones need a lot more than just calcium for optimal health.
I remember going to my doctor on my 40th birthday (nearly 15 years ago) and he prescribed I start taking calcium supplements ‘just to be safe’ because I was thin + 40. This was without actually testing my bone density or asking what I do for exercise or what foods I normally eat.
At the time, I had been reading about the connection between calcium supplementation + increased risk of heart attacks. Coming from a family history of heart disease - this was obviously a concern of mine so I brought it up + he immediately dismissed me + my concerns.
I got a new doctor after that appointment. It’s important that your doctor only prescribes things you actually need based on tests, examination, symptoms + discussion around pros, cons + potential risks. Yes, even with supplements.
If you are currently taking calcium supplements just because you think you ‘should’ - I encourage you to read up a bit + then talk with your doctor or a professional to make sure you’re supplementing correctly. I included a few resources below.
Okay, back to bones…
TIME TO BONE UP
Because our bones are dynamic - not static - we can have a positive impact on their health right here, right now. And, it won’t just improve the strength of our bones - it will positively impact so many other functions in our bodies where our bones play a role.
We have all used the phrase, “I can feel it in my bones.” It means we sense something strongly + intuitively. But, when is the last time you really stopped to ‘sense’ your bones? When did we move away from this ‘knowing’ in our bones? Maybe it’s time to revisit?
There is so much wisdom in our bones. If we slow down for a minute, we can actually connect with it. When you put your attention on your bones, you feel a stronger sense of presence + grounding in your body. This helps to bring a sense of calm, reduces stress, lowers blood pressure, improves outlook + reduces inflammation.
In fact, taking off your shoes + walking barefoot on natural surfaces like dirt, grass or sand, can have a significant impact on your bone health. This is called ‘grounding’ or ‘earthing’ + it not only helps osteoporosis, but it helps improve sleep, reduces pain + inflammation, balances immunity, lifts mood + minimizes stress response.
How awesome is that?
If you’ve ever walked barefoot along the beach, you know that euphoric feeling. That’s the magic of the connection between your body + the earth. So, take your shoes off. Touch the ground. Connect.
Some additional ways to improve your bone health:
Reduce/Manage Stress: Considering your bones are responsible for your fight-or-flight response, stress + osteoporosis go hand in hand. One of the best things you can do for your bone health is to relax + manage your stress better. This is a great reason to prioritize good self care, mindfulness, breath work, time with friends, grounding + things that help you relax.
Food + Hydration: The quality of your food is directly related to your bone density + bone quality. Think oats, nuts, seeds, legumes, fruit + veggies (especially dark green leafy ones). And, drink plenty of water! That’s something you can do right now!
Exercise: Weight-bearing exercise is important for building bone density. High-impact exercise is most beneficial (running, dancing, jumping). Yoga shows good results, too. Grab some weights or bands + get moving.
Eat some prunes: Eating 5-6 prunes a day has been shown to reduce bone loss. I’ve heard that it helps some other things, too!
Get some sleep: It appears that there is an association between short sleep + bone loss, so get your Zzzz’s.
Get some sun: Sunlight is essential for the chemical reactions in the skin that lead to the synthesis of vitamin D, which is vital to calcium metabolism + bone formation.
Get help with supplementation: If you are supplementing or thinking about supplementing, get some professional help with it. Don’t just take something because you think you ‘should’. Supplements are expensive + without careful research or guidance can often contribute to your problems more than help.
YOUR MISSION:
This week, I challenge you to take off your shoes + connect with the ground. In fact, do it TODAY! It sounds so simple, but you will see, it’s actually quite a challenge. Most of us spend very little time barefoot on natural surfaces. It’s one of the easiest ways we can improve our health + ground ourselves for the season of growth ahead. (You’ll sleep better, too!)
If you’re doing an Easter egg hunt today, have everyone take off their shoes! Do some grounding + bone up on your health together!
RESOURCES:
WATCH: Are Calcium Supplements Safe? | NutritionFacts.org
WATCH: Is Milk Good for our Bones | NutritionFacts.org
READ: Bone, not adrenaline, drives fight or flight response | Columbia University
READ: Short Sleep Is Associated with Low Bone Mineral Density and Osteoporosis in the Women’s Health Initiative | National Library of Medicine
READ: Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons | National Library of Medicine
READ: Chronic Disease: Are We Missing Something? | National Library of Medicine
READ: Why Going Barefoot is Actually Good for You | Well + Good
IN SUMMARY:
Hope you find this information helpful! If you need any support, please reach out. There are so many simple things we can do to improve our health. In the meantime, wishing you a week that feels good - all the way down to your bones!
See you next week?
Meanwhile - you can read thru the archives here. And, please reach out to me anytime!
Email: karen@itmaybemenopause.com
Instagram: @itmaybemenopause
Wow!! Lots to think about here…and never too late for old bones! Get moving, walk on the earth, pay closer attention to what my body wants & needs and to what my bones are telling me (they have been speaking loudly lately!) great info here…thank you!