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Is Your Medication Hurting Your Gut Health? What You Need to Know

Is Your Medication Hurting Your Gut Health? What You Need to Know

by | Feb 25, 2025 | Digestion

You’ve probably seen those commercials where the announcer rapidly lists a long list of side effects at the end. Or maybe you’ve read the package insert that comes with your medication, filled with warnings about potential risks.

Sometimes, the side effects sound worse than the condition the medication is meant to treat!

Let’s be clear—medications have their place. Many are lifesaving and necessary. But what you may not realize is that some medications can have long-term effects on your gut health, digestion, and nutrient absorption.

Medications That Can Damage Your Gut Health

Many commonly used medications alter gut function and disrupt the gut microbiome—the trillions of beneficial bacteria that support digestion, immunity, and overall health. Here are some of the biggest offenders:

1. Antibiotics

  • While antibiotics are effective at killing harmful bacteria, they also wipe out beneficial gut bacteria that support digestion, immune function, and even mood regulation.
  • Frequent or long-term antibiotic use can lead to gut dysbiosis (imbalance of gut bacteria), increasing the risk of digestive issues, yeast overgrowth, and inflammation.

2. Antacids & Acid-Blocking Medications (PPIs & H2 Blockers)

  • These medications reduce stomach acid, which may provide temporary relief from heartburn or indigestion.
  • However, stomach acid is essential for breaking down food and absorbing nutrients like calcium, magnesium, and B12. Long-term use can lead to nutrient deficiencies, poor digestion, and increased gut infections.

3. Laxatives

  • Overuse of laxatives can disrupt the natural function of the colon, affecting the nerves and muscles responsible for regular bowel movements.
  • Chronic laxative use can also alter the gut microbiome, making digestion and elimination more difficult over time.

4. NSAIDs (Nonsteroidal Anti-Inflammatory Drugs – Ibuprofen, Aspirin, Naproxen, etc.)

  • These commonly used pain relievers increase intestinal permeability, leading to leaky gut syndrome—a condition linked to chronic inflammation, food sensitivities, and autoimmune disorders.
  • NSAIDs also disrupt gut bacteria, reducing microbial diversity and contributing to digestive discomfort.

Is Your Medication Affecting Your Gut? Here’s How to Find Out

Even if you need to take a medication, understanding how it impacts your gut gives you the power to balance and counteract any negative side effects.

But if you don’t test, you can’t fix it!

That’s why a GI-MAP stool analysis is a game-changer for gut health. This comprehensive stool test can:

  • Assess your gut microbiome—identify imbalances in good and bad bacteria
  • Detect digestive dysfunction—see how well you’re breaking down and absorbing nutrients
  • Measure gut inflammation & immune function—understand how your gut is handling stress and irritation
  • Evaluate gut permeability (leaky gut)—identify risks for chronic inflammation and systemic health issues

Take Charge of Your Gut Health Today!

Whether or not you take medications, your gut function is key to thriving, not just surviving.

Want to know if your gut is functioning at its best? Contact me today to learn how you can optimize your gut health, improve digestion, and protect your microbiome. Let’s get started on your path to better health!

3 Simple Daily Exercises to Strengthen Your Bones & Prevent Fractures

3 Simple Daily Exercises to Strengthen Your Bones & Prevent Fractures

by | Feb 25, 2025 | Exercise

Exercise is one of the most essential elements to strengthening your bones and preventing fractures. That is why exercise is a fundamental component of the BONES Method™.

I know many of you understand how important exercise is for your bones and your body, and know you should exercise every day, but find excuses!

“I don’t have time”
“I am too tired”
“I don’t have exercise equipment”
“I don’t know what exercises to do”

So today, I am going to introduce you to 3 exercises that can be done anywhere, anytime, and every day!  They take less than 5 minutes and need no equipment. They will help strengthen your bones and improve your balance, reducing your risk of falling and breaking a bone.

Remember that exercise is important to your bones for several reasons:

  • Impact exercise induces mechanical stress on the bone, which influences bone mineral density and strength,
  • Resistance exercise is necessary because not only does the force of the muscle contracting on the bone stimulate bone growth, but muscle, in response to exercise, also releases a hormone called irisin which is known to enhance bone mass and strength,
  • Posture exercise is important to prevent the characteristic forward flexed posture associated with osteoporosis, and
  • Balance training is necessary to maintain stability and prevent falls and fractures.

I am confident you can find 5 minutes to incorporate these basic bone-building exercises into your daily routine!

Mini Squats: Start with feet shoulder-width apart and focus on bending at the hips as well as the knees.

Don’t let your knees pass your toes as you squat. Perform 10-20 squats/day

Heel drops: Start with your feet in a comfortable position.  Raise up on your toes, then let your heels drop down on the floor.

Start out with a gentle impact, gradually increasing the force placed through your heels as is comfortable for you.

Perform 10-15 drops/days

Standing on One Leg:  Perform this exercise close to a chair or counter to prevent falling.  Start by standing on one leg with the other leg bent.  Hold for 15 seconds then switch to the other leg.  Perform 2 times on each leg.

To increase the difficulty, stand on a pillow or some other soft surface!

 

To truly build up your bone strength, you need to do more than just these three exercises on a weekly basis.   These exercises, however, can be done anywhere and even on those days when time is short. So next time you are cooking dinner or waiting for the kettle to whistle, do a couple of heel drops and some mini squats and finish by balancing on one leg to help support your bones, so they can then support you!

NO MORE EXCUSES for not nurturing your bones every day!

As with any exercise, STOP if you experience pain or discomfort.  Always consult your physician before starting any exercise program.

Want further advice on the best exercises to support your bones and your body? 

Get Started Today! Contact me now to create a personalized exercise program designed to build strong, healthy bones for life. Let’s take the first step toward better bone health together!

Melatonin, Sleep, and Stronger Bones: The Overlooked Connection

Melatonin, Sleep, and Stronger Bones: The Overlooked Connection

by | Feb 25, 2025 | Sleep & stress reduction

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Struggling with Sleep? It Could Be Affecting Your Bone Health

Millions of Americans struggle with insomnia and poor sleep, but for women going through menopause, the problem can be even worse. Shifting hormone levels—especially declining estrogen, progesterone, and melatonin—make it harder to fall and stay asleep.

While melatonin is well known for regulating sleep-wake cycles, research now shows that this critical hormone also plays a key role in bone remodeling and density.

How Melatonin Supports Bone Health

Bone remodeling—the process of replacing old bone with new bone—is influenced by hormones, minerals, and growth factors. Melatonin is one of the key hormones involved in bone metabolism because it:

  • Increases osteoblast activity (cells that build new bone)
  • Inhibits osteoclast activity (cells that break down bone)
  • Supports bone remodeling through interactions with estrogen, calcitonin, and parathyroid hormones
  • Acts as an antioxidant, protecting bones from oxidative stress and free radical damage

Unfortunately, melatonin production declines with age, and lifestyle habits like staying up late, exposure to artificial light, and irregular sleep schedules can further reduce melatonin levels—potentially impacting both sleep quality and bone health.

The Link Between Sleep and Bone Density

Poor sleep habits have been linked to low bone mineral density (BMD), particularly in postmenopausal women. Research shows that:

  • Late bedtimes, sleep deprivation, and excessive daytime napping are associated with lower BMD
  • Chronic sleep disturbances may increase the risk of osteoporosis and fractures
  • Inconsistent melatonin production can contribute to bone loss over time

Can Melatonin Supplements Strengthen Bones?

A recent study found that postmenopausal women with osteopenia who took 3 mg of melatonin nightly for one year experienced:

  • Increased bone mineral density in the hip (femoral neck) and lumbar spine
  • Improved inner bone thickness in the spine
  • Additional benefits such as reduced fat mass and improved lean body mass

Another study showed that a combination of melatonin, strontium citrate, vitamin D3, and vitamin K2 (MSDK) significantly improved bone mineral density in women with osteoporosis, helping to reduce bone turnover and normalize bone remodeling.

Should You Add Melatonin to Your Bone Health Routine?

If you have osteoporosis or osteopenia, you’re likely already taking vitamin D3, vitamin K2, and possibly strontium. But research suggests that adding melatonin could offer additional benefits for both sleep and bone health.

  • How Much? While studies on bone health are still limited, 3 mg of melatonin nightly appears to be a safe and effective dose for most people.
  • Potential Side Effects: Though uncommon, melatonin supplements may cause drowsiness, headaches, dizziness, vivid dreams, or digestive discomfort in some individuals. Consult your doctor before starting melatonin, especially if you have existing health conditions or take medications.

6 Natural Ways to Boost Melatonin Production

If you’re hesitant to take a supplement, you can increase melatonin naturally by making these simple lifestyle changes:

1. Improve Your Sleep Routine

  • Go to bed at the same time each night to support a consistent sleep cycle.

2. Reduce Artificial Light at Night

  • Keep your bedroom dark and free of blue light from TVs, phones, and bright alarm clocks.

3. Get Plenty of Natural Sunlight During the Day

  • Exposure to natural light helps regulate your body’s circadian rhythm for better nighttime melatonin production.

4. Limit EMF Exposure at Night

  • Electromagnetic fields (EMFs) from WiFi routers, cell phones, and electronics may disrupt melatonin production—keep these devices away from your bed.

5. Eat Melatonin-Rich Foods

  • Certain foods naturally contain melatonin or support its production, including:

    • Tart cherries
    • Orange bell peppers
    • Tomatoes
    • Bananas
    • Barley, rice, oats
    • Walnuts, almonds
    • Pineapples
    • Turkey and chicken

6. Ensure You’re Getting Key Nutrients for Melatonin Production: Zinc, magnesium, vitamin B6, and folic acid are essential for melatonin synthesis.

While food sources contain much lower amounts of melatonin than supplements, including these foods in your evening meals or nighttime snacks can help naturally boost levels.

Melatonin’s Benefits Beyond Bone Health

Low melatonin levels have been linked to a higher risk of several chronic conditions, including:

  • Alzheimer’s and cognitive decline
  • Cardiovascular disease
  • Diabetes and metabolic disorders
  • Certain cancers

By improving melatonin levels naturally or through supplementation, you may be supporting better sleep, stronger bones, and long-term health.

Ready to See If Melatonin Is Right for You?

If you’re struggling with poor sleep, osteoporosis, or low bone density, melatonin may be the missing link to better rest and stronger bones.

Reach out today to find out if melatonin is the missing link to better sleep and stronger bones!

 

References:

1. Wang, K., Wu, Y., Yang, Y., Chen, J., Zhang, D., Hu, Y., . . . Liu, C. (2015, June). The associations of bedtime, nocturnal, and daytime sleep duration with bone mineral density in pre- and post-menopausal women. Retrieved June 19, 2017, from https://www.ncbi.nlm.nih.gov/pubmed?term=the associations of bedtime%2C nocturnal%2C and daytime sleep duration with bone mineral density in pre and post-menopausal women&cmd=correctspelling
2. Amstrup, A. K., Sikjaer, T., Heickendorff, L., Mosekilde, L., & Rejnmark, L. (2015). Melatonin improves bone mineral density at the femoral neck in postmenopausal women with osteopenia: a randomized controlled trial. Journal of Pineal Research,59(2), 221-229. doi:10.1111/jpi.12252
3. Melatonin‐micronutrients Osteopenia Treatment Study (MOTS): a translational study assessing melatonin, strontium (citrate), vitamin D3 and vitamin K2 (MK7) on bone density, bone marker turnover and health related quality of life in postmenopausal osteopenic women following a one‐year double‐blind RCT and on osteoblast‐osteoclast co‐cultures
4. Liu, J., Huang, F., & He, H. (2013). Melatonin Effects on Hard Tissues: Bone and Tooth. International Journal of Molecular Sciences,14(5), 10063-10074. doi:10.3390/ijms140510063
5. Maria, S., & Witt-Enderby, P. A. (2014). Melatonin effects on bone: potential use for the prevention and treatment for osteopenia, osteoporosis, and periodontal disease and for use in bone-grafting procedures. Journal of Pineal Research,56(2), 115-125. doi:10.1111/jpi.12116

Stress and Osteoporosis: How Managing Stress Can Improve Bone Health

Stress and Osteoporosis: How Managing Stress Can Improve Bone Health

by | Feb 18, 2025 | Sleep & stress reduction

Stress is a well-known factor affecting overall health, but its impact on bone health, particularly in women with osteoporosis, is often overlooked. Chronic stress leads to elevated cortisol levels, which can significantly contribute to bone loss and increase the risk of osteoporosis.

The Role of Cortisol in Bone Health

Cortisol, commonly known as the “stress hormone,” is produced by the adrenal glands during stressful situations. While it plays a vital role in various bodily functions, prolonged elevated cortisol levels can have detrimental effects on bone density.

    • Inhibition of Bone Formation: Elevated cortisol levels disrupt the balance between osteoblasts (cells responsible for bone formation) and osteoclasts (cells responsible for bone resorption). This imbalance leads to decreased bone formation and increased bone resorption, resulting in reduced bone mineral density (BMD).

      pmc.ncbi.nlm.nih.gov

    • Calcium Absorption Interference: Chronic stress-induced cortisol elevation can impair calcium absorption in the intestines, leading to decreased calcium availability for bone maintenance. This reduction in calcium absorption further contributes to bone loss and increases the risk of osteoporosis.

      pmc.ncbi.nlm.nih.gov

Psychological Stress and Osteoporosis

The connection between psychological stress and osteoporosis is supported by research indicating that chronic stress can exacerbate bone loss. Studies have shown that individuals experiencing high levels of stress exhibit greater declines in bone density over time compared to those with lower stress levels.

health.harvard.edu

Strategies for Mitigating Stress-Related Bone Loss

Addressing chronic stress is crucial for maintaining bone health and reducing the risk of osteoporosis. Implementing effective stress management techniques can help mitigate the negative impact of stress on bones.

    • Mindfulness and Meditation: Practices such as mindfulness-based stress reduction (MBSR) have been shown to effectively manage anxiety and depression, thereby reducing stress levels. Regular meditation fosters a sense of calm and can lower cortisol production.

      hopkinsmedicine.org

    • Physical Activity: Engaging in regular weight-bearing exercises, such as walking, yoga, Pilates, and tai chi, can strengthen bones and improve overall well-being. These activities not only promote bone density but also aid in stress reduction.

    • Adequate Sleep: Prioritizing sufficient sleep is essential, as sleep deprivation can lead to elevated cortisol levels, contributing to bone loss. Establishing a regular sleep schedule and creating a restful environment can support both stress management and bone health.

    • Social Support: Building and maintaining supportive relationships can buffer against stress. Participating in community groups or seeking support from friends and family can provide emotional assistance, reducing stress and its associated impacts on bone health.

Check out this blog for more ways to address stress and become more resilience!

Conclusion

Chronic stress poses a significant threat to bone health by elevating cortisol levels, which in turn accelerates bone loss and heightens the risk of osteoporosis. Implementing stress reduction techniques, such as mindfulness practices, regular physical activity, adequate sleep, and fostering social connections, is essential for preserving bone density and overall health. By proactively managing stress, individuals can take meaningful steps toward preventing osteoporosis and maintaining a robust skeletal system.

Want more insight on how you can build stress resilience and build strong, health bones? Contact me to schedule a consult.

How to Stop Osteoporosis from Getting Worse: Proven Strategies for Stronger Bones

How to Stop Osteoporosis from Getting Worse: Proven Strategies for Stronger Bones

by | Feb 18, 2025 | Digestion, Exercise, Healthy aging, Nutrition, Sleep & stress reduction, Supplements

If you’ve been diagnosed with osteoporosis, you might be wondering: “How can I stop bone loss and protect my bones?” The good news is that osteoporosis can be managed—and even improved—with the right approach

While medications are often prescribed, lifestyle choices play a critical role in strengthening your bones naturally. A comprehensive strategy includes nutrition, exercise, gut health, stress management, sleep, and targeted supplementation—all essential components of The BONES Method™ for optimal bone health.

Key Strategies to Prevent Osteoporosis from Worsening:

1. Eat a Bone-Strengthening Diet

Your diet directly affects bone density. Prioritize foods rich in calcium, vitamin D, magnesium, and collagen while reducing inflammatory foods that can weaken bones.

Best Foods for Bone Health

    • Calcium-Rich Choices: Sardines, leafy greens (kale, bok choy), tahini, almonds, and fortified plant-based milks (National Institutes of Health).
    • Vitamin D Sources: Salmon, egg yolks, mushrooms, and moderate sun exposure to enhance calcium absorption.
    • Magnesium & Potassium: Avocados, bananas, nuts, and seeds help neutralize acids that deplete calcium (National Institutes of Health).
    • Vitamin K2-Rich Foods: Gouda, Brie, Jarlsberg cheeses, egg yolks, and fermented foods like sauerkraut—all important for directing calcium to the bones instead of the arteries (Harvard T.H. Chan School of Public Health).
    • Boron-Rich Foods: Prunes, raisins, dates, avocados, almonds, and walnuts to support calcium, magnesium, and vitamin D utilization for bone mineralization (Journal of Nutrition).
    • Collagen-Boosting Foods: Bone broth, citrus fruits, and high-quality protein support bone matrix formation (Journal of the American College of Nutrition).
    • Healthy Fats: Olive oil, avocado, and omega-3-rich fish help reduce inflammation and improve calcium absorption.

For a deeper dive into the key nutrients your bones need, check out our blog 5 Essential Nutrients for Strong Bones—And Why Calcium Isn’t Enough

Foods to Limit or Avoid

    • Excess Sugar & Processed Foods: Can increase calcium loss and weaken bones (American Journal of Clinical Nutrition).
    • Sodas & High Caffeine Intake: The phosphoric acid in soda may deplete bone minerals (Harvard Medical School).
    • Refined Grains & Seed Oils: Increase inflammation and hinder nutrient absorption.

2. Engage in Strength Training & Weight-Bearing Exercise

Why Exercise is Crucial for Bone Health

Just like muscles, bones need stress to remain strong. Weight-bearing and resistance exercises stimulate new bone formation and slow down bone loss 

Best Exercises for Osteoporosis

    • Strength Training (Progressive Resistance Exercise – PRE): Squats, lunges, push-ups, and leg presses (American College of Sports Medicine).
    • Weight-Bearing Cardio: Brisk walking, stair climbing, dancing, and hiking.
    • Impact Training: Heel drops, hopping, and jumping to improve bone density.
    • Balance & Posture Training: Tai Chi, yoga, and static and dynamic balance training exercises to reduce fall risk (Harvard Medical School).

Check out my Top Balance Exercises for Osteoporosis for step-by-step guidance.

Exercise Tip: Gradually increase resistance over time to keep challenging your bones safely.

3. Optimize Digestion & Gut Health for Better Nutrient Absorption

Your gut health determines how well your body absorbs bone-building nutrients. Support your microbiome and improve digestion to maximize bone support (American Journal of Clinical Nutrition).

    • Fermented Foods: Sauerkraut, kimchi, and yogurt for a healthy gut microbiome.
    • Boost Stomach Acid: Apple cider vinegar, lemon water, and digestive bitters improve nutrient absorption (Harvard Medical School).
    • Avoid Processed Foods & Excess Sugar: They disrupt gut bacteria and may lead to nutrient deficiencies.
    • Check for Gluten Sensitivity: Gluten intolerance can cause poor calcium, magnesium, and vitamin D absorption.

4. Prioritize Quality Sleep for Bone Repair

During sleep, your body releases growth hormones essential for bone remodeling. Poor sleep increases cortisol levels, which accelerates bone loss (National Sleep Foundation).

Tips for Better Sleep:

    • Stick to a consistent sleep schedule (7-9 hours per night).
    • Limit screen time before bed to prevent melatonin disruption.
    • Try herbal teas like chamomile or valerian root for relaxation.
    • Keep your room cool (65-67°F) for optimal sleep.

5. Manage Stress & Support Emotional Well-Being

Chronic stress increases cortisol, which can accelerate bone breakdown. Managing stress lowers inflammation and supports long-term bone health (Journal of Bone and Mineral Research).

Stress-Reducing Techniques:

    • Deep Breathing Exercises: Try 4-7-8 breathing or alternate nostril breathing.
    • Meditation & Mindfulness: Lowers stress hormones that affect bone density.
    • Joyful Activities: Gardening, music, art, or spending time with loved ones.

 6. Use Smart Supplementation for Bone Support

    • Calcium (Citrate, Hydroxyapatite, or Algae-Based): Most absorbable forms for strong bones. Calculate how much calcium you are getting in your diet and supplement just enough to reach 1000 mg/day.
    • Vitamin D3 + K2: Ensures calcium reaches bones instead of arteries. Have vitamin D levels checked to determine how much you need.
    • Magnesium (Glycinate, Malate, Citrate): Essential for bone mineralization and reducing fracture risk (National Institutes of Health).
    • Collagen Peptides: Provides building blocks for bone structure.
    • Omega-3 Fatty Acids: Lowers inflammation linked to bone loss. Aim for 2000 mg/day.

Learn more about The Best Magnesium for Bone Health to find the right form for your needs.

 

The Bottom Line: Take Control of Your Bone Health

Preventing osteoporosis from getting worse isn’t just about calcium—it’s about whole-body health.

  • Eat a nutrient-dense diet.
  • Engage in strength training & weight-bearing exercise.
  • Optimize digestion for better nutrient absorption.
  • Prioritize sleep & stress resilience.
  • Use targeted supplements for extra bone support.

These strategies help slow bone loss, strengthen bones, and reduce fracture risk—naturally.

Want a personalized osteoporosis prevention plan? Let’s work together to build your strongest bones yet! Schedule a consultation today.

References:

  1. American College of Sports Medicine (ACSM). Resistance Training and Bone Density.
    https://journals.lww.com/acsm-msse/fulltext/2019/05000/acsm_s_guidelines_for_exercise_testing_and.18.aspx
  2. American Journal of Clinical Nutrition. Gut Microbiome and Its Impact on Bone Health. https://academic.oup.com/ajcn/article/107/3/428/4965811
  3. Harvard Medical School. The Benefits of Lemon Water for Digestion.
    https://www.health.harvard.edu/blog
  4. Harvard T.H. Chan School of Public Health. Vitamin K and Bone Health.
    https://www.hsph.harvard.edu/nutritionsource/vitamin-k/
  5. International Osteoporosis Foundation (IOF). Exercise Recommendations for Osteoporosis Prevention.
    https://www.osteoporosis.foundation/
  6. Journal of Bone and Mineral Research. The Impact of Stress and Cortisol on Bone Density.
    https://asbmr.onlinelibrary.wiley.com/doi/full/10.1002/jbmr.1695
  7. Journal of Nutrition. The Role of Boron in Bone Metabolism and Calcium Retention.
    https://academic.oup.com/jn/article/126/suppl_4/1165S/4728983
  8. Journal of the American College of Nutrition. Magnesium’s Role in Bone Formation and Osteoporosis Prevention.
    https://www.tandfonline.com/doi/abs/10.1080/07315724.2011.10719982
  9. National Institutes of Health (NIH). Calcium – Fact Sheet for Health Professionals.
    https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  10. National Institutes of Health (NIH). Magnesium and Bone Health – Fact Sheet for Professionals.
    https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  11. National Institutes of Health (NIH). Vitamin D – Fact Sheet for Health Professionals.
    https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  12. National Sleep Foundation. The Role of Sleep in Bone Regeneration.
    https://www.sleepfoundation.org/