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How much protein do your bones need?

How much protein do your bones need?

by | Apr 3, 2019 | Nutrition

Over the years there has been a lot of controversy as to whether protein is detrimental or beneficial to bone health. Early research suggested that a high protein diet caused an increase of calcium excretion in the urine. It was assumed that the increase in urine calcium was due to calcium loss from the bones, suggesting that high protein diets were detrimental to bone health. However, it was then determined that increased dietary protein was accompanied by a significant rise in calcium absorption in the intestines, negating the excretion in the urine. And the latest research advocates that protein is critical to maintaining both bone mass and lean muscle mass as we age.

In fact, the most recent studies have concluded that a relatively high protein intake is associated with increase in bone mineral density (BMD) and reduces the incidence of osteoporotic fractures.

If you have been following me for a while, you know that I believe that osteoporosis is not just a weakness of our bones, but a weakness of our musculoskeletal system. Your muscles are essential to maintaining bone health and, study after study, confirms that a decrease in muscle mass has a detrimental effect on our bones. The loss of muscle mass as we age, known as sarcopenia, increases the risk of falls and fractures.

In fact, a 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times greater risk of breaking a bone when they fell.

What are the benefits of protein?

    • Supplies amino acids that are needed to make bone collagen and muscle
    • Increases the production of a hormone called insulin-like growth factor 1 which supports bone formation and muscle mass
    • Decreases serum parathyroid hormone (PTH) which can reduce the release of calcium from bones into the blood stream
    • Needed for repair and rebuilding of muscle after exercise

How much protein do we need?

New evidence suggests that current dietary recommendations for protein intake may be insufficient to maintain muscle and bone mass as we age. It has long been recommended that adults should consume approximately 0.8 grams of protein per kg of body weight a day.

To find your weight in kg, divide your weight in pounds by 2.2. (130 lbs/2.2 = 59 kg)

However, we are now finding that this amount of protein is NOT adequate for maintaining healthy bones and muscles as we age. New recommendations advocate 1-1.2 grams of protein per kg of body weight a day, which is a 25-50% increase over previous recommendations.

In a 2015 study, adults over the age of 50 who roughly ate 1.5 grams of protein/kg of body weight were better able to rebuild and retain muscle compared with control groups eating the RDA recommendations of 0.8g/kg body weight.

A 2018 consensus paper indicates that higher protein intake (≥ 0.8-g/kg body weight/day) is associated with higher BMD, a slower rate of bone loss, and reduced risk of hip fracture, provided that dietary calcium intakes are adequate.

Are all protein sources created equal?

You can get protein from either animal sources or plant sources. Some believe that the source of protein doesn’t matter, where others believe strongly that one or the other is better. Animal proteins tend to have a good balance of all the amino acids that we need, whereas plant proteins may lack certain amino acids. It has been suggested that diets based on animal protein might have a negative effect on bone health. This is because animal proteins are thought to increase acid production in the body, leading to increased bone resorption and bone loss. Some studies have seen a positive correlation between consumption of animal protein and an increase in urinary calcium excretion contributing to bone loss. However, other studies have found no evidence that consumption of animal proteins is deleterious to bone health.

What I have found is that some people thrive on a plant based diet and others feel better when they include animal proteins. It is a very individual choice that often goes beyond health issues. My advice is that if you are going to include animal proteins in your diet, you offset any potential acidic effects by pairing the protein with 2-3 servings of vegetables or fruits. Fruits and vegetables are not only are rich in many bone building nutrients but also alkaline, which will balance out the acid in animal based proteins.

Guidelines to Dietary Protein:

    1. Aim to get 1.0 to 1.2 g/kg body weight of protein daily
    2. Divide protein up evenly between meals
    3. Make sure you are getting at least 800 mg of calcium/day, calcium and protein interact to positively affect bone health
    4. Unless you are a vegetarian or vegan, strive to get your protein from a combination of both animal and plant sources
    5. When eating animal proteins, consume at least 3 servings of fruit or vegetables with every meal to offset potential acid production
    6. Choose protein sources that provide other nutrient benefits, such as healthy fats
    7. Choose protein sources that come from grass-fed animal that are raised without antibiotics or hormones
    8. For protein to optimize bone and muscle health, resistance or weight training is necessary

It is also important to understand that the recommendation of 1.0-1.2 g/kg body weight of protein a day is just a rough estimate of how much protein you need. Protein needs will vary depending on weight, age, activity level and overall health. A sedentary person will need less protein than someone who exercises several times a week. For seniors or those with acute or chronic diseases, 1.2 to 1.5 g/kg may be necessary to over come the catabolic effects of aging and disease. One concern of a high protein diet is kidney disease. So those with kidney disease need to watch their total protein intake as instructed by their medical doctor.

Bottom line: Insufficient dietary protein intake may put us at an increased risk for developing osteoporosis.
Still confused as to how much protein you need?
Call me and schedule a consult to discuss all you bone health needs!
703-738-4230
Osteoporosis: East meets West

Osteoporosis: East meets West

by | Mar 27, 2019 | Healthy aging

As the world grows smaller and my patient population more wonderfully diverse, I’ve been stretched to learn more about the traditional practices of Eastern Medicine. Although I take a holistic approach to treating osteoporosis, I have come to realize that I still continue to live in the realm of science and not the non-physical essence of the body. Western Medicine looks at the body as machine, each organ a gear that must turn correctly for the machine to work. Eastern medicine looks at the person as an extension of all life and effected by all entities on earth, and to be truly healthy, needs to be balanced within as well as with the surrounding environment. Is there as benefit to integrating Eastern Medicine into the treatment of osteoporosis?

Western medicine looks at the bones as cold, hard, rigid structures that simply need minerals and medications to stay strong. Eastern medicine views the bones as an integrative organ of the body that in order to stay strong, needs to remain balanced by the correct foods and energy. Western medicine views osteoporosis as a normal part of aging. In Eastern medicine, bone loss is seen as a larger pattern of diminishing overall health being created by imbalance in the body.

Let’s take a look at how various Traditional Medicine practices treat Osteoporosis:

Traditional Iranian Medicine:

In Traditional Iranian Medicine (TIM) it is believed that the human body is a combination of four elements known as “Anasoor-e-Char-Ganeh”. These elements are water, air, dust, and fire. All people are a combination of these four factors, giving us all unique characteristics called Mizajs.

Warm + Dry = Element of Fire
Warm + Moist = Element of Air
Cold + Dry = Element of Dust
Cold + Moist = Element of Water

According to Abu Ali Sina, who is regarded as one of the most significant Persian physicians of the Islamic Golden Age and the Father of early modern medicine, dust and water are considered the heavy elements that make up our physical body and air and fire are known as light elements that make our psyche.

Every organ and body tissue also has a Mizaj which dictates its Warmness or Coldness. Bones, teeth, fingernails, and hair all have cold and dry Mizaj. They are heavy, firm and rigid. In order to build strong bones and teeth as adolescents one must consume foods with a cold and dry Mizaj such as yogurts, wheat, rice bran, and barley. However, as we age, it is believed that we become excessively cold and dry leading to wrinkles, poor digestive system and porous bones. So adding warmer foods to our diet to balance the Mizaj would be more appropriate.

Warmer foods include the following:
Herbs: Dried Oregano, fennel seeds, bay leaves, spearmint, mint, mustard seeds, rose petals, dill weed, cilantro
Spices: cinnamon, saffron, ginger, green and black cumin seeds, black, white, red pepper, cacao, cardamom, cloves, vanilla, black seeds,
Vegetables: Onion, garlic, carrots
Fruits: figs, grapes, raisin, apples
Nuts: Almonds and walnuts

You can also temper colder foods by combining them with warmer foods. For instance rice should be made with cinnamon, saffron, cumin seeds to get rid of “cold” nature of rice; cheeses must be eaten with walnuts, oregano, mint, cumin.

Traditional Chinese Medicine:

Traditional Chinese medicine (TCM) focuses on 3 vital substances, known as “The Three Treasures.”

Vital Energy (Qi)
Essence (Jing)
Spirit (Shen)

Together, they form the foundation for understanding the human body and guide the healing practices of TCM.

Jing is regarded the essence of life because it nourishes, fuels, and cools the body. It is believed to reside in the kidneys and in TCM, the kidneys are in charge of the bones. As jing diminishes with age, there is a loss of kidney qi (energy) and blood stagnation, resulting in lower bone density. Strengthening kidney function through food and herbs is considered to be a main principle in TMC to addressing bone loss.

Foods to nourish the kidneys:
Fruits: berries and other dark colored fruits
Vegetables: sweet potatoes and asparagus. Also
Nuts and seeds: Black sesame seeds, walnuts
Spices: ginger, licorice,

Herbs are also used to strengthen the kidneys, build qi, and work towards regeneration of new bone:
Foxglove (Rehmannia glutinosa)
Horny goat weed (Epimedium saggitatum)
Goji berry (Lycium barbarum)
Red Sage (Salvia miltiorrhiza)

Recently, in an animal study, a compound found in red sage has been shown to block an enzyme that is responsible for the breakdown of collagen in bones during osteoporosis.

There’s no single, most effective Chinese herbal therapy for bones because the herbs need to be tailored to individual needs. If interested, do contact a knowledgeable practitioner that can formulate a herbal remedy specifically for you. I am not an TCM practitioner, so I am not advising you to go out and purchase these herbs.Other TCM practices that aim to improve Jing and Qi include acupuncture and massage.

Traditional Indian Medicine:

Ayurveda, is the traditional Indian Medicine. The term “ayurveda” can be defined as knowledge (veda) of the lifespan (ayu). In Ayurveda, the elements are coded into three forces, which govern all life processes. These three forces, kapha, pitta and vata, are known as the three doshas. These three doshas regulate every physiological and psychological process in the body. Every person has a dominant dosha, and an imbalance manifests as a sign or symptom of disease.

The three doshas are made up of five elements:

Vata has qualities reflecting the elements of space and air
Pitta has qualities reflecting elements of fire and water
Kahpha has qualities reflecting elements of water and earth

Each of these doshas have very different characteristics and although every person carries all 3 doshas within them, one dosah usually dominates. Each dosah also influences different body organs, so for instance, the main locations of the Vata in the body are the colon, thighs, bones, joints, ears, skin, brain and nerve tissues.

From an Ayurvedic point of view, menopause marks a natural transition from a pitta predominant phase of a woman’s life to a vata predominant phase. Vata, when it is in excess, has a catabolic effect on the body tissues, leading to bone loss.

Vata can be brought back into balance by eating the right foods:
Some of the key foods include:
Fruits: berries, avocado, peach, dates
Vegetables: sweet potatoes, beets, watercress
Legumes: red lentils
Grains: wild rice
Nuts: pistachios

Also choose warm and cooked foods, like nourishing soups and stews, over cold, raw foods. If you are to eat a raw vegetable salad be sure to add a spicy olive oil dressing to it.

According to Ayurveda, foods that specifically nourish bone tissue include: spelt, black grapes, radish, beetroot, sugar cane, garlic and ginger.

How can we integrate Traditional Eastern Medicine philosophies to enhance bone health?

  1. Understand that your body can heal itself, if balanced correctly, which means nourishing your mind, body and soul.
  2. Realize that your body isn’t just a machine, but a living energetic entity that is affected by all life and elements around us, and there is a balance that each of us must find to be truly healthy.
  3. If you have a strong genetic makeup of one particular culture, follow the diet and rituals of your ancestors. What did you grandmother or great grandmother cook? Those are the foods that will best nourish your body and bones.
  4. Incorporate the foods, herbs, spices suggested by these ancient practices to help balance your Mizajs, Doshas and support the your Kidney Qi. 
    • Common to all philosophies: cinnamon, cardamom, ginger, garlic, root vegetables, nuts and seeds, olive oil, figs, and grapes

Many traditional practices continue to exist today, despite the advances in conventional medicines. Why? Because despite lacking in scientific research to support them, they work! As our community expands to all corners of the earth, this the prime time to embrace traditional medicine practices that have been the foundation of healing and health for hundred’s of centuries. If you are interested in better understanding any of these practices, I encourage to seek out a practitioner that specializes in these traditional medicines. For your bones and your body to truly heal, they need to be nourished by nutrition and exercise, but also through vibrant energy and spirt.

Are you eating the right fats for your bones?

Are you eating the right fats for your bones?

by | Mar 20, 2019 | Nutrition

You’re living a healthy lifestyle, but why are you still losing bone? Maybe you have been exercising more, increasing your consumption of green leafy vegetables, and have even cut down on the so called “bad” fats in favor of consuming more “healthy” fats. Well, it may have something to do with the kind of “healthy” fat you are eating. We know that diets higher in saturated fats have a negative effect on bone, whereas consuming unsaturated fats can benefit bones. However, not all unsaturated fats are created equal when it comes to bone health. One fat in particular, omega 3 fatty acids, seems to be a winner when it comes to better bone mineral density.

Unsaturated fats can be broken down into monounsaturated fat, found in olive oil and almonds, and polyunsaturated fats found in most nuts, seeds and vegetable oils. Among the unsaturated fats are the essential fatty acids: omega-3 and omega-6 fatty acids. These fats are considered “essential” because our bodies can’t make them and therefore, we need to get them through our diet. Although the consumption of both of these fats are important, the ratio in which they are eaten is equally as important. Animal studies have shown that getting enough omega 3 fatty acids to balance out the omega 6 fatty acids in our diets is important for improving bone health.

Human beings evolved by eating a diet with close to equal amounts of omega-3 and omega-6 fatty acids. However over time, there has been a steady increase in the consumption of omega 6 fatty acids. This is due to the increased intake of vegetable oils from corn, sunflower seeds, safflower seeds, cottonseed, and soybeans. Coinciding with this increase, there has been a decrease intake of omega 3 fatty acids from foods such as fatty fish, flax and chia seeds, walnuts, and grass fed animal products. The result is a substantial increase in the ratio of omega-6 to omega-3 fatty acids in our diet. An over-abundance of omega 6 fats acids can lead to inflammation associated with many diseases as well as having a negative impact on out bones. Omega 3 fatty acids have the opposite effect, helping to reduce inflammation, and appear to improve bone mineral density.

How do omega 3 fatty acids support bone health?

  1. They influence calcium balance by augmenting the absorption of calcium from the intestines and decreasing calcium excretion.
  2. May inhibit the re-absorption of bone cells and prevent bones loss by reducing the production of inflammatory proteins.
  3. Positively affect cell membrane function in all tissues of the body, including the cells of bone tissue.
  4. Supports osteoblast activity, the cells that make new bone.

In contrast to the above, excessive intake of omega 6 fatty acids have been shown to inhibit the development of new bone cells and promote inflammation. Inflammation is associated with the formation and activity of osteoclasts, the cells that absorb bone tissue.

However, it is important to remember that omega-6 fatty acids are not all bad! They have numerous important roles in the body. They support the structure and function of cell membranes, activate appropriate inflammatory responses and blood clotting, promote cellular repair, contribute to smooth muscle tone and may be important for normal brain development. So it isn’t that we don’t need or want omega 6 fatty acids in our diet, just a better balance of these two important fatty acids. Let’s see how you can optimize your ratio of omega 3 and 6’s.

Optimizing your Omega 3 to Omega 6 Fatty Acid Balance

  • Avoid consuming vegetable oils such as corn, soybean, cottonseed and sunflower
  • Avoid processed foods made from these oils: candy, cookies, crackers, popcorn, granola, dairy creamer, margarine, frozen pizza, and other snacks
  • Choose grass fed animal products. Meats, poultry and dairy from conventionally raised animals are fed a diet high in grains such as corn and soy
  • Eat wild caught fatty fish 2-3 times a week
  • Add plant sources of omega- 3 fatty acids to your diet through consumption of flax and chia seeds, and walnuts
  • Cook with fats low in omega 6 fatty acids such butter, coconut oil and olive oil instead of vegetable oils

Although increasing your dietary intake of foods with omega-3 fatty acids will certainly benefit all aspects of your health, it may not be enough to make a significant difference in bone mineral density and reducing risk of fractures. There is some evidence to support the need for greater amounts of omega 3 fats than what we can get in our diet. Therefore, supplementation with fish oils, in addition to dietary intake, may provide the best support for your bones.

If you are Interested in knowing if you have a healthy ratio
of Omega 3 to Omega 6 fatty acids, there are tests that can
accurately measure these fats and ratios in your blood.

Give me a call to find out more!

703-738-4230

Vitamin D: Beneficial or Bogus?

by | Feb 20, 2019 | Supplements

“Vitamin-D Deficiency Makes Bones Age Prematurely”

 “Vitamin D won’t help you avoid bone fractures and taking too much is not safe”

 “Calcium and vitamin D: the backbones of bone health”

“Vitamin D supplements might not actually prevent osteoporosis”
Are you as confused as I am?

Vitamin D has long been associated with better bone health and reducing the risk of fractures in people with osteoporosis.  However, recent studies suggest that vitamin D supplementation neither improves bone mineral density nor prevents fractures in adults.

  • In 2014, a review and meta-analysis of 31 studies found that vitamin D alone is unlikely to be effective in preventing hip fracture
  • In 2017, an analysis of 33 randomized clinical trials, also found vitamin D supplementation was not associated with a lower risk of fractures among adults living independently 
  • Once again in 2018, after reviewing 81 studies, researchers found very little evidence that vitamin D supplementation had a benefit on bone density
All these studies came to the same conclusion:

The widespread supplementation of vitamin D for the prevention of osteoporosis and reducing fractures seems unwarranted and should not be advised.
 
So with this new information indicating that vitamin D supplementation is inappropriate, should we or shouldn’t we be taking vitamin D to boost our bone health?

Why our bones need vitamin D
  • Vitamin D is necessary for the absorption of calcium and phosphorus from the intestine.  In this way, vitamin D allows these nutrients to be better absorbed from the food we eat.  Not only is calcium essential for our bones, but it is also critical for every cell in our body.  It enables our blood to clot, our muscles to contract, and our heart to beat.  Phosphorous is just as important as calcium in supporting bone formation and maintenance.
  • Vitamin D helps to regulate parathyroid hormone. Elevated parathyroid hormone levels cause increased bone turnover and bone loss.
  • Vitamin D controls osteoblast function, the cells that build bone, and stimulates bone mineralization of osteoblasts
  • Vitamin D may improve lean body and muscle strength. Lean body has a positive influence on bone mineral density. 
  • Vitamin D aids in immune regulation.  Osteoporosis is often considered to be an inflammatory condition and vitamin D may squelch pro-inflammatory proteins that interfere with normal bone metabolism.
  • Among several other ways vitamin D supports overall health, emerging research has linked low levels of vitamin D to insulin resistance and diabetes.  People with diabetes have an increased risk of developing osteoporosis.    

These recent studies on vitamin D and bone health primarily reflected healthy adult populations and not necessarily those with vitamin D deficiency.  40% of the US population is deficient in vitamin D. The authors of these recent studies admit that the results may have been quite different if done on individuals with vitamin D deficiency.

What constitutes deficiency?

It depends on who you listen to!  Vitamin D is tested in the blood by looking at 25-hydroxy-vitamin D (25(OH)D) and is measured in ng/mL (nanograms per milliliter)

  • The institute of Medicine suggests that vitamin D levels under 20 ng/mL is considered a vitamin D deficiency
  • The Endocrine Society considers vitamin D levels below 30 ng/mL to be deficient and recommends vitamin D levels between 40 and 60 ng/mL for both children and adults
  • The Vitamin D Council suggests vitamin D levels aren’t sufficient until you reach 40 ng/mL

According to the Vitamin D Council, 40-50 ng/mL is the level of vitamin D humans evolved with living traditional outdoor lifestyles.  At these levels, vitamin D works efficiently to control the level of parathyroid hormone and calcium in the body.

The controversy on what is an optimal level of vitamin D continues, with articles and statements supporting all of the above guidelines.

Do YOUR bones need Vitamin D?

If we go by the recent research, the benefits of vitamin D supplementation on bone may be limited to people deficient in vitamin D.  However once bone loss has occurred, it is very hard to re-gain….so why would we ever want to risk becoming deficient in vitamin D? 
 
Additionally, bone health is not solely dependent on vitamin D and calcium.  Your bones need a constant supply of over 20 nutrients to remain strong and healthy.  Even if your vitamin D levels are sufficient, and you are adequately absorbing calcium, if you don’t have enough of the important synergistic nutrients to drive calcium into the bone and aid in mineralization, your bones will not benefit.

Perhaps one reason why these studies suggest that vitamin D is not beneficial is because the study participants lacked the other essential bone building nutrients needed to work in conjunction with vitamin D.
 
If you look toward our ancestry and nature, the primary way we got vitamin D was through sunshine, not food or supplementation.  In fact, very few foods contain vitamin D.
However, with our indoor lifestyles, concerns about skin cancers and use of sunscreens, and a decrease in all nutrient absorption as we age, most adults are at risk of becoming vitamin D deficient.

So don’t dump the D!

Without question, if you have or are concerned about osteoporosis, you should get your vitamin D status tested and supplement accordingly. 

Vitamin D may not be the magic bullet for improving bone density or curing your osteoporosis, but sufficient intake along with a diet that supplies a full complement of bone building vitamins and minerals can help to keep our bones strong and healthy for life!

Take control of your bone health today! Schedule a vitamin D test and get expert guidance on the right supplements and nutrition to support strong, healthy bones for life. Contact me now to get started!

 

References:
  1. Apaydin, M., Can, A. G., Kizilgul, M., Beysel, S., Kan, S., Caliskan, M., . . . Cakal, E. (2018). The effects of single high-dose or daily low-dosage oral colecalciferol treatment on vitamin D levels and muscle strength in postmenopausal women. BMC Endocrine Disorders,18(1). doi:10.1186/s12902-018-0277-8
  2. Avenell, A., Mak, J. C., & Oconnell, D. (2014). Vitamin D and vitamin D analogues for preventing fractures in post-menopausal women and older men. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.cd000227.pub4
  3. Effects of vitamin D supplementation on musculoskeletal … (n.d.). Retrieved from https://www.thelancet.com/journals/landia/article/PIIS2213-8587(18)30265-1/fulltext
  4. Forrest, K. Y., & Stuhldreher, W. L. (2011). Prevalence and correlates of vitamin D deficiency in US adults. Nutrition Research,31(1), 48-54. doi:10.1016/j.nutres.2010.12.001
  5. Huber, L. C. (2018). Faculty of 1000 evaluation for Association Between Calcium or Vitamin D Supplementation and Fracture Incidence in Community-Dwelling Older Adults: A Systematic Review and Meta-analysis. F1000 – Post-publication Peer Review of the Biomedical Literature. doi:10.3410/f.732369946.793542051
  6. Johannes P. T. M. Van Leeuwen, Driel, M. V., & Pols, H. A. (2004). Control of Osteoblast Function and Bone Extracellular Matrix Mineralization by Vitamin D. The Skeleton,307-332. doi:10.1007/978-1-59259-736-9_21
  7. Newman, T. (2018, May 13). Could vitamin D help to fight diabetes? Retrieved from https://www.medicalnewstoday.com/articles/321787.php
  8. Symonds, M. (2018). Faculty of 1000 evaluation for Effects of vitamin D supplementation on musculoskeletal health: A systematic review, meta-analysis, and trial sequential analysis. F1000 – Post-publication Peer Review of the Biomedical Literature. doi:10.3410/f.734168764.793551458itamin D and vitamin D analogues for preventing fractures in post-menopausal women and older men
Holistic Pain Relief: Laura Di Franco’s Ultimate Guide to Healing Therapies, Modalities and Practices

Holistic Pain Relief: Laura Di Franco’s Ultimate Guide to Healing Therapies, Modalities and Practices

by | Jan 23, 2019 | Healthy aging

 

This week I would like to share with you an AWESOME blog post written by my friend and colleague Laura Di Franco.  In Laura’s Guide to Healing Therapies, Modalities and Practices you will find a a wealth of knowledge on holistic healing, not only to address pain, but all conditions of human life.  My nutritional expertise is highlighted in Laura’s posting in the Integrative Nutrition section.

I first met Laura while we were working together as physical therapists in Mclean, Virginia in the early 2000’s.  At a time when most physical therapists were still HUMming away (in the PT world HUM stands for hot packs, ultrasound and massage), Laura was branching out into holistic physical therapy and I into Integrative Medicine and Nutrition. Through our different journeys, we both came to the same conclusion:

To truly heal, you need to get to the root cause of the problem, not simply cover it up with a band-aid type approach.

If you have been following me for a while, you know that I don’t believe in treating osteoporosis by simply recommending calcium and vitamin D supplements and a daily 30 minute walk.  Osteoporosis isn’t the result of a deficiency in supplements, but a combination of factors.

 

Fighting osteoporosis requires:

  • Real, whole foods that package nutrients in a way recognized by the body
  • A well functioning digestive tract that allows you to digest and assimilate nutrients
  • A lifestyle approach that gives you the capacity to meet the demands of life’s stressors
  • An exercise program that builds lean muscle tissue while also focusing on balance and posture
  • A targeted supplement program to meet your specific nutrient demands

When it comes to healing the body, just not the symptom, you need to take a holistic approach that addresses every aspect of your well-being…mind, body, soul and spirit.  

Please check out Laura’s blog post.  If you have experienced healing results from a therapy not mentioned, be sure to leave her a comment so she can share it. 

“When someone finds a therapy, practice or modality that changes their life, we heal the world!”  Laura Di Franco

Give me a call to learn about my holistic approach to building strong, healthy bones!  703-738-4230 or email me at susan@nurturedbones.com