Osteoporosis: how you can use nutrition to reduce risk

Meal prep can take many different forms, from plastic containers with chicken and broccoli, to preparing meals that ensure the whole family is responsibly nourished.

The latter comes with many considerations, such as how to ensure everyone meeting their nutrient needs to avoid age related health issues. This week’s #MastersMonday is aimed at educating us all on the dangers of osteoporosis and what preventative measures can be taken. 

What is osteoporosis?

Osteoporosis is a disease characterized by a reduction in bone density which results in decreased bone strength and increased fracture risk.

Who is most at risk?

Women over the age of 50 or those experiencing/post menopause are notably at risk, because women start with a relatively lower baseline bone mass as compared to men and a decrease in estrogen levels, as occurs during menopause, increases rates of bone reabsorption.

This isn’t to say men aren’t also at risk – those over the age of 65 or with known low testosterone are also at higher risk.

How can it be prevented?

• A diet rich in calcium and vitamin D or adequate supplementation

• Eating a protein-rich diet, ensuring at minimum the RDA for protein is being met to help provide amino acids required for bone formation

• A diet rich in potassium, vitamin C and vitamin K can contribute to collagen formation, assisting in the growth of healthy bone mass

• If you consume high amounts of sodium, reducing your intake can assist in the absorption of calcium

What can I do?

A diet rich in varied fruits and vegetables will help ensure you are getting in all of the required vitamins and minerals. The more colours, the better!

Make sure there is an identifiable protein source at each meal and snack. Poultry, red meat, seafood, eggs and egg whites, cottage cheese, greek yogurt, beans and legumes are just a few options for protein sources. Check out our recipe blog for more ideas and inspiration.

If you have any questions or would like to talk with one of our experienced nutrition coaches about how you can help both yourself and your loved ones utilize nutrition to benefit your long term health, follow this link to book in an initial consultation today!

What you need to know about anti-histamines: 4 tips to combat allergy season

As our Canadian crew head into the spring and summer seasons we’re hearing a lot more about itchy, watery eyes, congestion and stuffiness, and overall increases in inflammation. Folks are downing allergy meds like they’re MTMM #AlmondButterCups but did you know it might not just be the pollen that’s causing you grief?

As part of #MastersMondays coach Kat will be bringing us snippets of insight from her current work in her Masters program, and this week her research has focused on the histamine response and aggravating factors.

Many of us are familiar with the term histamine and might even know that it is a powerful neurotransmitter involved in the inflammatory response. What isn’t so commonly understood is the link between histamine and fluid status. What many people don’t know about histamine is that is also plays a central role in managing dehydration – when even slight decreases in hydration occur histamine becomes active, racing to the scene and re-distributing water throughout the body and shunting it to vital organs.

This is most apparent in the lungs, where significant amounts of fluid are lost through respiration. Histamine will attempt to save fluid by constricting the bronchioles, and this can result in chest pain, hyperventilation and asthmatic symptoms. Often the human response to this is to medicate: inhalers, anti-histamines and the like to open up those airways and make us more comfortable. The problem is we’re now perpetuating the water loss histamine is attempting to combat, and a greater histamine response is initiated - see where this is going?

Chronic dehydration causes histamine to become overactive and can induce histamine intolerance. Common symptoms associated with dehydration and elevated histamine include asthma, allergies, acid reflux, tension headaches, constipation, irritable bowel, rheumatoid arthritis, migraine headaches and chronic pain – not good stuff, but certainly good motivation to water-up!

So what can you do?

• Drink early and often – start your day with a 16oz glass of room temperature water and mineral rich Himalayan sea salt to replenish fluid, electrolytes, and minerals lost overnight.

• Stay hydrated throughout the day – aim for a few sips every thirty minutes, or a small glass every waking hour

• Carry a water bottle with you – you won’t drink what you don’t have, plus it’s environmentally friendly

• Throw some herbs or squeeze a bit of citrus into your water to keep it interesting and boost mineral intake throughout the day