Ep.21 Osteoporosis Prevention: How to Build Strong Bones and Avoid Fractures

When it comes to midlife and aging, there are the obvious cues such as wrinkles (we embrace them), our graying locks and maybe the occasional creaky joints, but there are also the invisible signs.  Our bone health is super important, but are we being as proactive as we can be in order to protect ourselves as we age?  Did you have a grandmother or a great aunt suffer a broken hip at some point?  Genetics and our own prior health and lifestyle history all play a role in future bone health.Kevin Ellis was given a daunting diagnosis of osteoporosis in his early thirties, but he wasn't convinced that the advice he was provided was the answer.  So often the directive given is take some calcium, vitamin D, go for a walk and take a bone drug.  Kevin knew this was woefully inadequate, and he started his quest to not only address his own health but to champion others with osteopenia and osteoporosis.  The diagnosis doesn't have to be your destiny!The Bone Coach is Kevin Ellis' platform to educate others on the practical ways to overcome weakened bones and live an overall healthier lifestyle.  He is a Forbes certified Integrative Health Coach and the founder of the Stronger Bones Plan.You can sign up for a free Stronger Bones Masterclass, which is a three step process to get yourself started on your healthy bone journey.Important foods:Canned fish - Mackerel, salmon and sardinesProtein - Women should get 30 grams/meal Omega-3 supplementsLeafy greens such as arugula (excellent choice) - Spinach is not ideal, as it contains oxalate, which binds to calcium - Dino/lacinato kale is also a great choiceVitamin C rich foods - Citrus, berries, red/yellow peppersCucumberLimit or eliminate alcohol and refined sugars Physical activity:Weight bearing exercise where muscle is pulling on bone and impact exercise Yardwork, running, jogging, tennis, yoga and dancing Resistance training - Can start with your own body weight, resistance bands, dumbbellsYou can learn more about The Stronger Bones Plan and Masterclass at https://www.b4hhxtrk.com/65WLXC/3QQG7/Follow https://www.facebook.com/askforafriendpod or https://www.instagram.com/askingforafriend_pod/ Please rate and review the podcast where available!_________________________________________If you’re doing “all the right things” and still feel stuck, adding a layer of support may be an option. I’ve partnered with a trusted telehealth platform offering modern solutions for women in midlife—including micro-dosed GLP-1 and other peptide therapies.https://elliemd.com/michelefolan - Create a free account to view all products.Follow us on Instagram https://www.instagram.com/askingforafriend_pod/✨ Sign up for my weekly newsletter: https://michelefolanfasterway.myflodesk.com/i6i44jw4fqLike to connect? Email me at [email protected] Transcripts are created with AI and may not be perfectly accurate.Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions regarding a medical condition.