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Strong Ankles, Strong Bones: Why Ankle Mobility Matters for Postmenopausal Women with Osteoporosis

Strong Ankles, Strong Bones: Why Ankle Mobility Matters for Postmenopausal Women with Osteoporosis

by | Oct 2, 2025 | Exercise, Healthy aging

If you’re a woman over 50 living with osteoporosis, you’ve probably been told about the importance of nutrition, balance, and strength training. But one area that often gets overlooked is ankle mobility. 

Your ankles are like the foundation of a house—when they’re stiff or weak, your balance becomes unsteady, and your risk of falling goes up. And since falls are the leading cause of fractures in postmenopausal women with osteoporosis, keeping your ankles mobile and strong is a must.

Why Ankle Mobility Matters

When your ankles move well, your body can adjust quickly if you trip, walk on uneven ground, or lose your balance. Limited ankle mobility, especially in the joint where your shin meets your foot, can lead to shorter strides, shuffling, and instability. Over time, this increases fall risk.

In fact, research shows that ankle dorsiflexion delay is a predictor of falls in older adults, because restricted ankle motion interferes with balance and gait adaptations during walking.

For women with osteoporosis, even a simple fall can result in a hip or spine fracture—so protecting your ankles is a simple but powerful way to protect your bones and your independence.

2 Simple Tests to Check Your Ankle Mobility

1. The Knee-to-Wall Test

  • Stand facing a wall with your foot a few inches away.

  • Bend your knee forward to try to touch the wall without your heel lifting off the ground.

  • A healthy range is being able to reach the wall with your knee at about 4 inches (10 cm) away.

  • If you can’t, your ankle mobility may be limited.

2. The Deep Squat Test

  • Stand with feet shoulder-width apart.

  • Try to lower into a squat while keeping your heels on the floor.

  • If your heels lift or your torso tips forward, stiff ankles may be the culprit.

2 Easy Ways to Improve Ankle Mobility

1. Ankle Circles

  • Sit or stand and slowly make circles with your foot in one direction, then the other.

  • Do 10–15 circles each way, daily.

  • This improves range of motion and keeps joints lubricated.

2. Calf Stretch with Wall

  • Stand facing a wall, one foot forward, one back.

  • Keep your back heel on the ground and lean forward until you feel a stretch in your calf.

  • Hold for 20–30 seconds and repeat 2–3 times per side.

  • This gently loosens the Achilles tendon and ankle joint.

Bringing It All Together

Strong, mobile ankles are the unsung heroes of balance and fall prevention. If you’re working to protect your bones, don’t forget to give your ankles some love. Try the quick tests, add these simple exercises to your routine, and notice how much steadier and more confident you feel when you move.

Remember—it’s never too late to improve your mobility, protect your bones, and reduce your fall risk. Small daily habits can make a big difference in keeping you active, independent, and fracture-free.

FAQ: Ankle Mobility & Osteoporosis

Q1: Can ankle stiffness increase my fall risk?
Yes. Stiff ankles reduce your ability to recover when you trip or walk on uneven ground, making you more likely to fall. For women with osteoporosis, this can significantly increase fracture risk.

Q2: How often should I do ankle mobility exercises?
Just a few minutes a day makes a big difference. Aim for 5–10 minutes daily—such as doing ankle circles in the morning and calf stretches after walking.

Q3: What if I already have osteoporosis and poor balance?
It’s never too late to start. Begin with small, safe movements near a chair, counter, or wall for support. Improving ankle mobility can give you more confidence, stability, and protection against falls.


Want more bone-strengthening tips and exercises? Let’s chat! Book a free 20-minute call to explore whether my holistic, science-based approach can help you feel stronger, steadier, and more confident in your bones. Click on the BOOK A CALL link below.

Do Microplastics Affect Bone Health? What Women with Osteoporosis Need to Know

Do Microplastics Affect Bone Health? What Women with Osteoporosis Need to Know

by | Sep 29, 2025 | Healthy aging

Quick Answer: Yes, Microplastics May Harm Bones

Recent studies suggest that microplastics — tiny plastic fragments less than 5 mm — may weaken bones by disrupting bone cells, fueling inflammation, and accelerating bone loss.

They’ve been detected inside human bone tissue, and animal research shows links to reduced bone density, malformed bones, and slower repair.

For women, especially those with osteoporosis, this is a risk worth paying attention to.

What Are Microplastics?

  • Fragments from larger plastics (bottles, packaging, textiles) or microbeads in products.
  • Found in food, water, air, and even household dust.
  • Detected in blood, brain, placenta, and bone tissue.

How Microplastics Affect Bone Health

  • Stimulate osteoclasts → more bone breakdown.
  • Damage bone stem cells → less repair and regeneration.
  • Increase inflammation and oxidative stress → weakens bone structure.
  • Accelerate cell aging → bone cells wear out sooner.
  • Disrupt gut–bone connection → changes in microbiome and immune function that affect bone density.

Why This Matters for Women With Osteoporosis

  • Women 50+ already face faster bone loss after menopause.
  • Osteoporosis increases fracture risk — and microplastics may add a hidden environmental stressor.
  • Taking steps to reduce exposure can be a simple yet effective layer of protection for your bones.

How to Reduce Microplastic Exposure

  • Drink filtered water (avoid bottled plastic when possible).
  • Store and reheat food in glass or stainless steel, not plastic.
  • Wear natural fiber clothing (cotton, wool, linen).
  • Keep indoor air clean with HEPA filters and damp dusting.
  • Avoid products with microbeads or glitter.
  • Cut down on single-use plastics.

Bottom Line

Microplastics are everywhere, but that doesn’t mean we’re powerless. By making small changes in how we eat, drink, dress, and clean, we can lower our exposure and protect our bones.

For women with osteoporosis, it’s another reminder that bone health is about more than calcium and exercise — it’s also about reducing hidden risks in our environment.

If you’d like more personalized guidance, I invite you to schedule a free 20-minute call with me. We’ll talk through your goals, your current challenges, and see if my BONES Method™ approach could be a good fit for you.

You can book your call at nurturedbones.com/contact/

What Your Grip Says About Your Bones and Longevity

What Your Grip Says About Your Bones and Longevity

by | Sep 20, 2025 | Exercise, Healthy aging

Think about the last time you struggled to open a jar, carry a heavy grocery bag, or twist the cap off a water bottle. Those little moments of hand strength aren’t just about convenience — they can actually reveal a lot about your overall health.

In fact, researchers have found that grip strength is one of the most powerful predictors of bone health, fall risk, and even longevity. Strong hands often signal stronger bones, better balance, and a more resilient body as you age.

Why Grip Strength Matters

Grip strength isn’t just about your hands. It’s a reflection of your whole body. Studies show it mirrors:

  • Muscle mass and quality across your arms, shoulders, and back

  • Bone density in key fracture-prone areas like the hips and spine

  • Balance and neuromuscular coordination, which protect you from falls

  • Metabolic health and resilience, from glucose regulation to independence in daily life

That means a simple test of your hand strength can give powerful insight into your bone health — and your future.

What the Research Shows

Here’s why scientists and doctors pay so much attention to grip strength, especially for women in their 60s and beyond:

What Grip Strength Tells You About Your Health

Finding What It Means for You
Weaker grip = higher mortality A small drop in grip strength (5 kg) can raise the risk of dying early by 16%. Strong hands = longer life. [The Lancet]
Grip strength reflects bone density Women with stronger grips usually have stronger bones in the spine and hips — the areas most prone to fractures. [PubMed]
Stronger grip may cause stronger bones A 2022 genetic study found grip strength is causally linked to lumbar spine bone density. [Frontiers in Endocrinology]
Low grip = higher fall & fracture risk Weak grip often signals frailty, poor balance, and harder recovery after a fracture. [PMC]

Bottom line: Grip strength is more than just a hand test. It’s a quick, powerful snapshot of your muscles, bones, and even how well you’ll age.

How to Improve Your Grip Strength

The good news? Grip strength can be trained, just like any other muscle. Here are some simple ways to start at home:

  • Squeeze a ball or hand gripper for a few minutes daily

  • Carry weights or grocery bags to strengthen hands and forearms

  • Practice wrist curls and finger extensions

  • Use resistance bands or dumbbells that force you to grip and hold

  • Do farmer’s carries — walking while holding weights at your sides

These moves don’t just boost hand strength — they also improve the muscle tone and stability your bones need for protection.

How This Fits Into the BONES Method Program

Inside the Strong BONES Method Program, grip strength isn’t treated as a side note — it’s built into the entire plan.

You’ll get:

  • Bone-building workouts that strengthen your hands, hips, spine, and balance

  • Nutrition strategies that fuel muscles and protect bone density

  • Lifestyle tools to support sleep, stress recovery, and healing

It’s a complete system to help you stay strong, steady, and confident.

FAQs About Grip Strength

Does grip strength predict osteoporosis?
Yes. Research shows that lower grip strength is linked with lower bone mineral density, especially in the spine and hips. Weak grip strength can signal a higher risk of osteoporosis and fractures.

How does grip strength relate to longevity?
Large international studies (including over 140,000 adults) found that every 5-kg drop in grip strength increases the risk of early death by 16%. Grip strength predicts overall survival even better than blood pressure.

Can improving grip strength make my bones stronger?
Evidence suggests it may. A 2022 genetic study confirmed a causal link between a stronger grip and higher bone density in the lumbar spine. That means working on grip strength could help protect bone health.

How can I improve grip strength after 60?
Start with simple tools like hand grippers or stress balls, carry weights or groceries, practice wrist curls, or do farmer’s carries. These exercises strengthen your hands while also supporting muscles that protect your bones.

Is grip strength a test I can do at home?
Yes. A hand dynamometer is the gold standard, but you can also track progress by noticing how easy it is to open jars, carry bags, or hold weights during exercise.

Ready to Strengthen Your Bones and Your Future?

Don’t wait until a fracture or a bad scan scares you into action. Start building grip strength now — and let it ripple out into stronger bones, better balance, and more vibrant living.

Join the Strong BONES Method today— doors are closing soon!

CLICK HERE to JOIN

Your hands — and your bones — will thank you.

Magnesium and Bone Health: Why This Mineral Is Essential for Strong Bones

Magnesium and Bone Health: Why This Mineral Is Essential for Strong Bones

by | Sep 13, 2025 | Nutrition, Supplements

Earlier this year, I wrote about the epidemic of magnesium deficiency. Today, I want to zoom in on why magnesium is so important for bone health — and how it supports your bones in ways that go far beyond calcium and vitamin D.

Magnesium is often called the “master mineral” because it’s involved in more than 300 processes in the body. Many of these directly affect your skeleton. From regulating bone metabolism to improving sleep quality, lowering stress hormones, supporting gut health, calming inflammation, and balancing hormones, magnesium is a true multitasker for your bones.

Unfortunately, most women over 50 don’t get enough magnesium. This shortfall can leave bones vulnerable, even if calcium and vitamin D intake look adequate. That’s why understanding magnesium’s role is so important for preventing osteoporosis and reducing fracture risk.

How Magnesium Strengthens Bones

About 60% of the body’s magnesium is stored in bone, where it helps regulate structure and mineralization. Magnesium also:

  • Activates vitamin D, allowing your body to absorb calcium (Rondanelli et al., 2021).

  • Supports parathyroid hormone (PTH), which maintains calcium balance.

  • Reduces urinary calcium loss, keeping more calcium available for your bones (Castiglioni et al., 2013).

Low magnesium intake has been linked to reduced bone mineral density and higher fracture risk, particularly in postmenopausal women (Orchard et al., 2014).

Magnesium, Stress, and Sleep: Indirect Pathways to Stronger Bones

Bone health isn’t only about minerals. Chronic stress and poor sleep both accelerate bone loss. Magnesium helps by:

  • Regulating cortisol, the stress hormone that weakens bones when elevated.

  • Calming the nervous system through GABA, the brain’s relaxation signal.

  • Supporting melatonin production, improving sleep quality, so bones have time to repair.

Better stress control and restorative sleep indirectly protect your skeleton.

Magnesium and Gut Health

Your gut is the gateway to nutrient absorption, and magnesium is part of that process:

  • Helps intestinal muscles contract and relax, preventing constipation.

  • Supports absorption of calcium and vitamin D.

  • May influence gut microbiota balance, reducing inflammation that accelerates bone breakdown.

Magnesium and Inflammation

Chronic, low-grade inflammation is one of the hidden drivers of osteoporosis and other chronic conditions. Inflammation stimulates osteoclasts — the cells that break down bone — tipping the balance away from bone building and toward bone loss.

Magnesium helps calm this process by:

  • Lowering levels of C-reactive protein (CRP), a key marker of inflammation in the body.

  • Supporting a balanced immune response, so inflammation doesn’t spiral out of control.

  • Helping regulate blood sugar and insulin, which in turn reduces inflammatory stress on the body.

Studies show that people with higher magnesium intake consistently have lower markers of inflammation (Nielsen, 2018). By reducing inflammation, magnesium not only protects bone health but also supports your heart, brain, and overall well-being.

Magnesium and Hormones That Affect Bone Health

Magnesium supports a range of hormones tied to bone metabolism:

  • Parathyroid Hormone (PTH): Regulates calcium balance.

  • Vitamin D (active form): Requires magnesium to convert into calcitriol (Rosanoff et al., 2012).

  • Estrogen & Testosterone: Magnesium helps regulate enzymes that support these sex hormones, which protect bone density.

  • Cortisol: Magnesium helps regulate the stress response, reducing excess bone loss.

  • Insulin: Improves insulin sensitivity, stabilizing blood sugar and lowering inflammation.

Best Food Sources of Magnesium

Most women fall short of the recommended 310–320 mg/day. You can easily boost your intake with foods such as:

  • Pumpkin seeds

  • Almonds and cashews

  • Spinach and Swiss chard

  • Black beans and lentils

  • Avocados

  • Dark chocolate

  • Whole grains (quinoa, oats, brown rice)

Magnesium Supplements for Bone Health

Food should always be the foundation, but supplements can help fill gaps.

  • Look for magnesium glycinate or citrate (better absorbed, gentler on digestion).

  • Typical dose: 250–400 mg/day.

  • Be mindful that high doses of magnesium oxide can cause digestive upset.

The Holistic Picture

Magnesium isn’t just another nutrient on the list — it’s a multi-tasker that helps bones through metabolism, sleep, stress, gut health, inflammation, and hormone balance.

That’s why magnesium is such a powerful example of why bone health requires a holistic approach. Strong bones aren’t built from calcium alone — they require multiple nutrients, lifestyle practices, and balance across the whole body.

In the BONES Method™ Program, we go beyond calcium and vitamin D to look at all the nutrients and lifestyle factors that influence bone strength — magnesium included. You’ll also learn how to evaluate supplements, understand lab testing, and put everything together in a step-by-step plan that works for you.

Enrollment is now open at the Early Bird price of $249. Join here: The BONES Method Program

Xenoestrogens: A risk to your bones and your health

Xenoestrogens: A risk to your bones and your health

by | Sep 8, 2025 | Healthy aging

In our relentless pursuit of optimum well-being, we must remain well-informed about the myriad factors that can influence our health. One such often-overlooked factor is the presence of xenoestrogens. These chemical compounds can imitate estrogen within our bodies, disturbing our hormonal equilibrium and consequently setting the stage for bone loss and a range of other health complications.

In this blog post, I delve into the unsettling world of xenoestrogens, shedding light on their adverse impact on our health and offering practical strategies to reduce your exposure. By taking these steps, you can fortify your bone health and mitigate the risk of associated health challenges, ultimately enhancing your overall well-being.