Broken bones are happening all around me these days. Friends in their 30's with osteopenia, family members out of commission and confined to a bed for a broken tibia, 40 something year old athletes (or at least athletic outdoor adventure seekers) whose summer has ended early due to a broken bone. And NONE of these injurious events seem reasonable given the story involved.
WHY are we getting so demineralized? HOW can support healthy bone mineralization? WHAT can we due to support the healing process of our bones, and make our bones more resilient?
Honestly, I desperately want a PEMF machine, which dramatically improves circulation and charge to an area where frequencies are applied, improving 'bone knitting', bring fresh nutritious blood and lymph fluid into the area, accelerating healing times. Imagine using that along with good nutrition... 🧐
In hot yoga one day, when I was going before a dropped out (I just drop out for the hottest summer months, OKayyyy), our instructor was sharing some motivating information to keep us going... regular yoga practice can improve bone density. Nice... like other forms of resistance exercise, I guess. I've linked to an article below on just 12 minutes of yoga/day supporting bone density.
Yoga article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/…
For work, I'd done a presentation on vitamin K2 and it's role in bone mineralization... Just loading up on Calcium can be bad news if you aren't fully supporting that metabolic pathway. You need to get that calcium, and other minerals, into the bone, which requires vitamin K2 along with vitamin D, Magnesium, and Boron. Not many multivitamins have K2, but some do! Seeking Health and Thorne have some good options for micronutrient support in this area.
K2 and bone density article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/
K2 is actually really hard to get in the diet. Unless you are Japanese and enjoy a fermented soybean called natto...
I guess don't knock it till you try it, but in some of the research with natto supplements the participants actually dropped out because even in a capsule it smelled so awful it was intolerable.
So just changing that daily multivitamin/mineral to one with K2 could make an impact. Or adding in a K2 supplement.
Other aspects that came up in my research for work included:
Adequate, but not excess protein intake, where we aim for ~1-1.1 grams of protein/kg of a healthy body weight/day.
Diets rich in vegetables, likely due to getting more minerals into the diet but also hypothesized to support a less acidic environment in the body, as acid may leach minerals from bone as a buffer.
Avoiding soda consumption, which is linked to higher risk of bone fractures.
Avoiding high sodium intake (salt), which is also linked to more calcium excretion in the urine. But most of us are going to do better with at least some salt FYI (I'm not recommending a super duper low sodium diet for you unless you have heart failure probably).
It is also really important to consider that an individual may have an impaired ability to digest and absorb nutrition from their diet. Culprits here can be many, and the fastest route to identifying what's going on will likely include a thorough assessment and history of that individual, possible functional medicine testing, like with Genova Diagnostics Comprehensive Digestive Stool Analysis, evaluation for possible underlying issues, like small intestinal bacterial overgrowth (SIBO), or even genomic testing for SNPs (single nucleotide polymorphisms) that impact an individuals ability to metabolize nutrients effectively. That information can give direction to the most effective approach.