Hi there and welcome to the Wellness Mama Podcast. I’m Katie from wellnessmama.com. And this episode is all about find out how to handle your bones in order that they’ll handle you, particularly as you grow old. And I’m again with Margie Bissinger, who’s a lot enjoyable to speak to. We had an exquisite first episode about happiness as a behavior and the way it impacts all areas of well being. And this one goes deep on the subject of bone well being, together with the dietary, motion, supplementation, and all the opposite components that go into growing and sustaining sturdy bones, together with how we will do that with our youngsters and keep sturdy bones as we age. Margie is a bodily therapist, an integrative well being coach, an creator, and a happiness coach. Once more, take a look at our first episode all about that. However she additionally has over 25 years of expertise serving to folks with osteoporosis and osteopenia to enhance their bone well being by her complete integrative method. She additionally hosts the Pleased Bones, Pleased Life podcast and has a number of summits and sources out there about this matter as effectively. So let’s bounce in and study from Margie. Margie, welcome again.
Margie: Oh, thanks. I’m so glad to be right here.
Katie: Effectively, we had such a enjoyable first dialog about happiness being a behavior and find out how to domesticate it. And I’ll ensure that episode is linked within the present notes. And on this one, I might love to speak about one other space of genius for you, which is our bone well being. As a result of I feel that is definitely we all know that it’s turning into a rising concern and that there are all types of bone-related points occurring. However I additionally discover that there’s in all probability an incredible quantity of issues we will do which can be inside our management to assist have sturdy, wholesome bones all through our lifetime. And particularly as mothers to assist our youngsters develop a extremely sturdy skeletal basis. So to start out off broad are you able to stroll us by a few of the components that go into bone well being and particularly perhaps any myths which can be type of current within the widespread dialog about bone well being?
Margie: Sure, I feel that’s such level as a result of, you recognize, lots of people, what folks assume when they give thought to their bones, they assume that it’s an older particular person’s concern. I don’t want to fret about this till I’m older, you recognize, and so they have visions of individuals fracturing or hunched over, and it’s simply one thing for older folks. What folks don’t notice is that 90% of your bones, nearly 90% of your bones is developed by age 18 in girls and 20 in males. So what you do as a toddler goes to profoundly have an effect on your bones as an grownup. So it’s by no means too early.
And it’s kind of like a financial institution. You make deposits, you make deposits, you make deposits. After which as you grow old, you might lose some bone. However for those who constructed up that bone and also you constructed up your construction at age 20, I imply, age 30 is when you have got your absolute peak bone. So that you don’t actually naturally acquire extra at that time. So what you do together with your youngsters goes to make a giant distinction.
And that’s what’s unhappy proper now, as a result of our society has gotten far more sedentary. So issues that have an effect on bones. Train is big. You already know, on that jungle gymnasium, the bones reply to the forces positioned upon them. So the leaping, when individuals are energetic within the jungle gymnasium and doing hopscotch and all these items. We’re placing power on the bones, forces on the bones. And that claims, hey, we’d like extra bone right here. So we’re growing sturdy, energetic bones. However as a society, we’ve gotten extra sedentary, and children are on their telephones and on the pc and so they’re simply sitting a lot extra. So the train piece and the leaping kind of workout routines, as a result of there’s two sorts of workout routines that enhance bone, you recognize, forces like weight-bearing or impression, you recognize, leaping and also you’re getting forces towards gravity. And resistance, you recognize, like utilizing weights and various things. However energetic youngsters, what we was once, you recognize, taking part in, doing cartwheels, doing all kinds of issues. You already know, quite a lot of occasions that’s not accomplished as a lot. So train is a key that’s vital.
However as I mentioned, sure, so the largest fantasy I see is that folks don’t notice it’s vital. And in any respect ages, you can also make a giant distinction. Enormous distinction, truly. I imply, I feel we may eradicate osteoporosis if folks at youthful ages began realizing that that is so vital and there’s a lot they’ll do. So I feel the train is big.
After which additionally the weight loss program, all of the issues that you simply discuss, Katie, makes an enormous distinction. Your bones want vitamins to develop and develop. And if we’re dwelling on junk meals, they’re not getting these vitamins. So there’s a lot we will do with the weight loss program with youngsters. After which irritation. Irritation will block the bone-building cells and enhance cells that break down bone. So it was attention-grabbing as a result of Dr. Lisa Track, who’s a pediatrician who works with an integrative method, she’s had youngsters in there, younger youngsters have osteoporosis as a result of they’d completely different inflammatory circumstances. So it’s one thing that if they’ve bronchial asthma or if they’ve sure issues can predispose them to it. So I feel understanding that, engaged on that, after which ensuring you’re doing issues to counteract, that as effectively as a result of generally you’ll be able to’t keep away from sure of the drugs.
So sure. So I feel by way of our youngsters, we’ve an enormous function. We are able to go into all this in additional element, but in addition by way of younger moms, you recognize, folks assume, oh, I’m not going to fret about my bones till I grow old. Simply the alternative. In case you do sure forms of train, it’s not simply strolling. In case you do sure forms of workout routines all through life, you’re going to have stronger bones in addition to your weight loss program. So it’s, you recognize, it’s one thing that folks, it upsets me as a result of folks don’t handle it. They usually kind of poo-poo it. Oh, I’m not enthusiastic about bones in any respect. I’m extra enthusiastic about all these different issues. However then afterward in life, you recognize, oh, if solely I might have taken this severely, I may have prevented this. And it’s one thing very critical as a result of one out of two girls in the US, it’s one out of three worldwide, may have a fracture of their lifetime on account of osteoporosis. And the results are dire as a result of nearly 24% of people that fracture their hip will die inside a yr due to issues. So it’s actually not factor and it may be preventive. So I may go on and on, however you inform me what you need me to deal with.
Katie: Yeah, I might like to go deeper on a few these factors that you simply made. And I might guess that, such as you mentioned, diet performs an enormous function and particularly micronutrients. And I might guess it’s not fairly as reduce and dry and easy as identical to, oh, drink milk and take calcium and your bones will probably be advantageous. I’m guessing there’s far more that goes into that. However what are a few of these different components to concentrate on for each our youngsters and for these of us who usually are not youngsters anymore, however who need to have wholesome bones as we age?
Margie: Yeah, yeah, that’s such an excellent level. There’s so many points by way of, you recognize, most individuals will know calcium is vital, however lots of people then will assume, okay, I’ll simply give my little one extra milk. That’s not the way in which we wanna get a lot calcium as a result of so many youngsters have points with milk and casein. And, you recognize, so it’s no more milk, the higher, or extra dairy, the higher, however we undoubtedly wanna get calcium. And so typically you may get that from sardines or the salmon with the bones in it, the leafy greens, the kale, bok choy, you recognize, collard greens. So there’s a number of nice methods we will get, even a few of the beans have good calcium in them.
Vitamin D is important. And attention-grabbing speaking to pediatrician, you recognize, after I, Dr. Lisa Track, in addition to different pediatricians, they discover that quite a lot of youngsters are actually poor in vitamin D. So it’s simply vital to examine together with your physician. It’s referred to as the 25-hydroxyvitamin D. I do know she will get that on all her youngsters. And simply to ensure, as a result of some youngsters, you’re not outdoors, you’re not within the solar, and so they are inclined to have vitamin D deficiency, which is a giant downside with the bones.
Different deficiencies that she had been telling me was that, you recognize, iron, she checks one thing referred to as ferritin ranges. And, you recognize, so, you recognize, some youngsters aren’t getting sufficient protein. You already know, you simply, magnesium is a giant factor. So it’s simply one thing that you simply need to, ensure you’re consuming from the rainbow. You’re consuming a nutritious weight loss program. And yeah, vitamin K2-7 generally. So there’s, you simply need that good, good weight loss program and ensure there’s no, not solely are there not deficiencies, the micronutrients, however generally you’ll be able to have digestive points. That’s a really huge factor the place there’s, it’s referred to as dysbiosis within the intestine. And the place you have got, you recognize, from antibiotics, or there’s simply not stability of the nice micro organism. And the may be damaging micro organism. They usually discovered a giant correlation between, you recognize, your microbiome and your bone well being. So it’s only a matter of, you recognize, working with an integrative physician or your common physician on the microbiome and simply seeing, you recognize, addressing that concern. You already know, something that’s going to trigger irritation. However I feel what individuals are consuming actually makes a distinction, you recognize, a balanced weight loss program. And I simply assume there’s a lot, there’s a lot junk meals that’s lowering the absorption, comparable to sugar. You already know, sugar is one thing that truly reduces the absorption of the calcium and the magnesium. And it’s a, you recognize, it’s an actual bone depleter. So in addition to so many different, the junk meals, you recognize. So yeah, in order that’s kind of it in a nutshell.
Katie: I really like that. Much more causes to, I encourage folks to deal with the nutrient density of meals, not the energy and even the macros, although we do after all want issues like protein to construct muscle, which additionally helps our bones. However I’m like, for those who set your metric as what meals can I eat which have probably the most vitamins out there, particularly probably the most micronutrients, I really feel like that’s one easy step that may assist kind of reframe your relationship with meals.
You additionally talked about vitamin D. I’m additionally an enormous proponent of pure daylight and wholesome quantities, not burning clearly, however we’re meant to get solar publicity and that does so many vital issues in our physique past simply vitamin D too. There’s mild receptors in our eyes, our circadian rhythm is influenced by our daylight publicity. So many vital issues cascade from that.
You additionally talked about train and talked about that it’s past simply strolling. And I do know strolling is fashionable proper now and I really like that. I’m an enormous fan of strolling as effectively. However such as you mentioned, there are different issues we have to do past simply strolling if we actually need to help our bones. And I may take a guess at a few of these issues being perhaps like weight coaching and truly shifting heavy issues round, issues that you simply mentioned, leaping. I’m an enormous fan of sprinting as a result of it’s probably the greatest issues we will do for growing our personal pure progress hormone. But when somebody needed to essentially optimize their bones, what would you encourage them to deal with as a part of their motion plan and train routine?
Margie: Yeah. So leaping is big, and so they’ve accomplished research. They’ve accomplished research, even 10 jumps a day or 10 to twenty jumps a day will increase elevated bone density. They even did research the place they’d somebody bounce on one leg and never the opposite, not good on your again, however the one they elevated bone density within the one hip and never the opposite. So leaping is nice. You already know, as I mentioned, even 10 jumps twice a day, they discovered elevated bone density. So sure. So I feel leaping any of these sprinting issues for younger folks, you recognize, for folks. And once more, even now they discovered folks with osteoporosis are in a position to do these unders, however I might suggest steerage for that. However for a teen or a younger mom, or not even a younger mom, however you recognize, for those who don’t have any points, completely. So it’s the forces, it’s the impression.
So that they did a examine displaying that folks, you recognize, actually enhance their bone density. What did they do? They did deadlifts. They, they lifted up on a bar and jumped down. So it’s these forces, however it must be secure. secret is Katie, that lots of people don’t have good posture. They’re not in good alignment. And they also simply say, oh, I’m going to do that train routine trigger I noticed that it helps. They usually must discover ways to stabilize. You have to know find out how to stabilize your core previous to doing any power coaching.
And there’s a few parts to that. You already know, one is the pelvic flooring, which I feel folks typically ignore. And quite a lot of occasions in train packages, they don’t inform those that a part of stabilizing is to do like a mini-Kegel. So, you recognize, I at all times have folks convey their stomach button in and up and do additionally, and do like a Kegel first stomach button in and up. After which, and also you’re going to do the exertion on the exhale. So that you’re good and supported, however lots of people, you recognize, it’s important to have help construction earlier than you are able to do any of the load coaching. And, you recognize, I at all times say, for those who don’t know, work with a bodily therapist or see a bodily therapist or a coach, who’s actually skilled in power and conditioning. And, however that’s what you need. It’s that impression. It’s the forces in a secure means.
So let’s say, so deadlifts or tight, you recognize, any kind of resistance coaching goes to, goes to assist enhance the bones the place the bones have probably the most points and since it’s the areas it’s referred to as trabecular bone. The backbone, the hips, and the wrist. And so I see folks doing a number of biceps, a number of triceps, however they don’t do so much for the backbone. In order that’s the place working in your again muscle groups goes to make such a giant distinction. And doing squats. Squats are wonderful. And you are able to do squats with weights. You are able to do lunges, all of these actions, using weights. After which lifting, lifting the barbell. Secure although.
I’m such a giant believer in simply not making an attempt a few of these issues. As a result of in case your shoulder, let’s say the particular person, for instance, who has spherical, posture is vital. One of many presents that I’ve for everyone has posture workout routines in it as a result of it’s such a giant deal. And it drives me loopy as a bodily therapist. I’ve taught ergonomics for years. You already know, folks actually, you recognize, you see folks simply sitting over the pc and so slouched and what occurs in that place is your shoulder, in addition to so many issues, your shoulder’s in impingement. You possibly can’t even raise all of it the way in which. So the posture is so important whenever you’re, I consider in posture workout routines through the day, however it’s simply very, essential to ensure whenever you do any of those workout routines that you simply’re in alignment. I at all times say have your, consider your, a string connected to the highest of your head and your backbone is lengthening. You already know, as a result of simply so typically we’re compressed.
So anyway, the, yeah, so I feel the load coaching, the resistance, and it doesn’t must be so much. That’s the fantastic thing about this. It may be twice every week. You don’t must spend, you undoubtedly by no means need the power coaching day by day. You need it, you recognize, not more than each different day, however twice every week has been proven to be efficient. And the secret’s it’s not the repetitions although. It’s the quantity of weight. So even you recognize, even within the one examine, they solely did 5 repetitions, however normally like eight to 10 repetitions. You’d moderately do decrease repetitions, increased weight in a secure means. And that’s what’s actually been proven to extend bone.
However it’s important to have enjoyable. You must prefer it. You already know, so typically I’ll see somebody, oh, you recognize, they’re doing a treadmill or they’re doing one thing. Oh, I’ve to do that. And no, advantageous. There’s one million alternative ways that you would be able to train which can be enjoyable. They usually discovered the mix, you recognize, doing Pilates and doing dance with weight coaching, you recognize, or doing all these various things. You’re going to get completely different muscle teams. You’re going to get pleasure from. And that stress piece is so vital. That’s one other factor that’s, that’s, we will discuss it’s neglected on the subject of the bones. So sure. So, so it’s weight, it’s weight bearing, you recognize, weight going by the bones in addition to resistance. In order that, that’s, what’s lacking. And I’m speaking all of the moms simply added, it doesn’t must take quite a lot of time. It actually doesn’t. It simply must be a part of your program. Even for those who’re doing aerobics and all these great issues, you need to add the weights and also you need to add impression. These are the 2 issues.
Katie: Yeah, I really like how Dr. Gabrielle Lyon talks about muscle being just like the organ of longevity and the way we regularly hear the pores and skin is the physique’s largest organ. And she or he’s like, I might problem that. I might say the muscle is definitely the physique’s largest organ. However the great point right here is it’s a spot the place compounding actually comes into impact as a result of as you begin constructing muscle, it turns into simpler to construct and keep muscle. After which the extra muscle mass you have got, from what I’ve learn, that’s a really wholesome factor on your bones to take care of lean muscle mass as you grow old. And in order this compounds and the stronger you get, the extra muscle you keep and it actually grows over time. It was purely a joke, however I noticed this floating round social media, the suggestion that for mothers, each time you hear the phrase mother, simply do an air squat and also you’ll have like legs of metal very quickly, which is a humorous thought, however truly an amazing set off for those who consider it to only begin doing squats extra all through the day.
I feel one other factor we hear on the subject of bone well being, although, is that not less than I’ve heard folks say that they have been instructed by their physician that they’d the early levels of osteoporosis and that they couldn’t enhance their bones. The perfect they might do was not get weaker. And I might love your tackle this. Is that true or can we truly make our bones stronger once more, even when they’ve already type of gotten to a not optimum place?
Margie: Sure, that’s what’s so good, Katie. And quite a lot of occasions the standard docs simply aren’t conscious of this, however now there’s research. I see this on a regular basis, folks bettering their bone density. And for thus many alternative causes, even simply the train. You already know, the factor with the bones is that if somebody has already misplaced a bit bone, and it may very well be that they by no means developed so much as a toddler, whether or not they had an consuming dysfunction or they have been sedentary, or there’s truly one thing happening. So that you kind of want to determine what could be the root trigger. You already know, are you on steroids? Or is there a medicine you’re taking? And we will discuss considered one of them that’s so widespread, the acid reflux disorder medicine, as a result of that’s widespread with quite a lot of youngsters. However the level is, is that no, it’s not true. I’ve folks of their 80s, of their 90s, you recognize, who can enhance their bone density.
And there’s a examine that was accomplished in Australia referred to as the Liffmore trial. And that was so thrilling, as a result of they took individuals who had bone loss, older folks, and who had osteoporosis. They usually confirmed they have been in a position to, with this, you recognize, extra intense train program, enhance bone density. However they’ve proven that train can enhance bone density. After which what I’ve seen, and I’ve been doing this for over 25 years. So what I’ve seen, although, is when you determine what’s inflicting the irritation, you recognize, what generally you may be consuming the most effective weight loss program, it’s kind of like a hose. In case you’re stepping on it, and also you’re not getting the diet, you recognize, what good is it? So for those who can determine what the issue is, and cut back the irritation, you additionally get higher. And with the world, it’s so loopy. What I see a lot of is gluten. So many individuals discover out they’re having, you recognize, an inflammatory downside, and so they have a problem with gluten. They usually find yourself slicing out the gluten. After which what occurs? Their bone density improves, however their eczema will get higher. Their arthritis will get higher. You already know, so no matter is your inflammatory concern.
However it simply, it’s humorous, as a result of I only in the near past I’ve had a couple of summits on osteoporosis. So I’ve had, you recognize, over 50 audio system. And so lots of the audio system agreed that that’s what they see a lot of this, with gluten being an issue. However the level being, my level to reply your query, is that whenever you take away the causes of the irritation, sure, then you’ll be able to enhance bone density. And one other huge factor I ought to discuss is hormones. As a result of there’s a time interval the place you’ll be able to truly forestall bone loss, you recognize, by way of when folks begin having perimenopause or, you recognize, change of life. At that age, you actually may work with a practitioner on bioidentical hormones and stop bone loss. And for years, that was considered unsafe, however that’s utterly modified now. So it’s an space that’s typically neglected, however but an space of prevention. However anyway, however there’s a lot you are able to do. In case you’ve misplaced bone, don’t worry as a result of there’s a lot you are able to do to enhance it.
And the opposite space, although, that I feel is so vital is that, you recognize, folks don’t simply, the secret’s fractures. It’s not worrying a lot concerning the bone density take a look at as a result of that simply tells you ways a lot bone you have got there. It doesn’t inform the standard. So you’ll be able to have two folks with the very same rating. One falls and fractures and one has versatile bones. Nothing occurs as a result of the standard of the bone’s so a lot better. And so, and there are exams, there’s a take a look at referred to as the TBS or trabecular bone rating that you would be able to get for those who do get a bone density, and that can inform you the standard of the bone as effectively. However the level being, there’s so much that may be accomplished. And no, you don’t must, you recognize, that’s completely not true. As a result of folks I’ve seen this for thus a few years, in a position to enhance their bone density.
However as I used to be saying, falls are huge deal. As a result of that’s normally when a fracture occurs is from a fall. And as we grow old, if we don’t use it, we lose it. And I actually didn’t discuss stability workout routines as a result of all people can work on their stability all through life, so that you simply’re no more in danger to fall. And my favourite is Qi Gong, tai chi, that’s what’s been proven to be so, so highly effective, actually the most effective I discovered by way of balancing, you recognize, stability workout routines, however there’s so many that may be accomplished. And I feel that that’s actually vital and can make a giant distinction. And simply being conscious as a result of so many occasions folks fall as a result of they’re taking a look at their cellular phone, they’re crossing the road, or they’ve 20,000 issues on their thoughts. They usually’re not specializing in they’re simply strolling. So I feel, you recognize, taking a breath, being extra conscious, specializing in what you’re doing, dwelling within the second, and dealing in your stability could make an enormous distinction as effectively.
Katie: So many good ideas. I’m taking a number of notes for the present notes and placing one other examine within the column of like, oh, leaping on the trampoline with my youngsters can be benefiting my bones. And I really like the they’re leaping. I even have just like the mini trampoline in my home, which I’ve heard can be actually good for our lymphatic system. And so within the morning I’ll attempt to, with none restrictive clothes, simply gently bounce. And I really feel like that additionally provides quite a lot of nice vitality, however I really like how, after all, on the subject of the physique, all the following tips you’re giving are nice for our bones and so they ripple over into so many different areas of well being as effectively.
And also you additionally talked about the stress piece. And naturally, hopefully all people listening is aware of that stress is just not nice for our well being. And naturally, simply understanding that doesn’t make it go away, although we talked about so much in our first episode that may actually assist with that. However how does stress negatively have an effect on our bone well being?
Margie: Sure, it was once they solely had animal research, however now they really have research that present that growing stress reduces bone density. And the reason being as a result of stress, the cortisol, the stress hormone will increase the exercise of what’s referred to as the osteoclast. These are the cells that break down bone and reduces the exercise of the osteoblast, the bone-building cells. And so, you recognize, it’s one thing that folks, what I see is folks don’t take note of this. You already know, I see folks and so they come to me and so they’re so anxious. Oh my gosh, am I consuming the best meals? Am I doing the best workout routines? They usually don’t notice that the stress piece itself may be lowering your bone density and actually affecting negatively affecting your bones. So I at all times begin folks and even happiness. They’ve proven a correlation between, you recognize, elevated happiness and bone density. So people who find themselves extra content material with their life had increased bone density.
However the place I at all times begin with folks is simply the breath. And I’ve folks, the primary, each time I see folks, the very first thing I begin with is simply earlier than you eat, taking some good deep breaths. As a result of oftentimes after we’re consuming, we’re dashing, we’re shoving. And I do know as a bodily therapist, I used to try this. You already know, you simply needed to eat as quick as potential to get to your subsequent affected person. However what occurs, the physique thinks it’s, the physique thinks that you simply’re below stress. And so the physique kind of shuts down as a result of it thinks, you recognize, you’re working from a tiger. And that’s not, it’s not going to assist with digestion. So by simply stopping, taking some good deep stomach breaths earlier than you eat, you recognize, there’s many alternative methods to do it, however they’re all good. And then you definitely’re within the parasympathetic, you recognize, you’re on this parasympathetic nervous system, which is for relaxation and digest. And so that can assist take in your vitamins. You’ll eat slower, you’ll chew your meals, and also you’ll find yourself, it’s only a win-win. Plus, it’s another time through the day you’re simply stopping and letting your physique chill out. And, you recognize, not less than thrice a day that you simply’re consuming, you’re going to be doing that exercise. In order that’s at all times the place I begin with folks.
However any stress discount, once more, you recognize, one factor at a time, simply, you recognize, okay, you recognize what? Possibly I’m a bit burdened. I imply, none of those mothers are, proper? I’m simply teasing. However the breath is at all times one. And for those who do it proper earlier than you eat, that may additionally assist, as I mentioned, with absorbing your vitamins. However stress is a giant deal. It’s one thing I work on in all of my packages, my bones program, all the pieces, as a result of it does play a job. And when folks notice that, plus it’s nice. Who doesn’t wanna have instruments of their toolbox that they’re not this stressed-out particular person and that can have an effect on all people round them.
And it’s simply, I imply, I’ve to be sincere. So I’ve at all times been the glad particular person. You already know, I’m a kind of glass-half-full folks, at all times was, however I used to be not stress my I used to be fairly kind A and that was my mom was the identical means. And so I needed to actually work at this it wasn’t that this got here naturally for me although I used to be glad, I used to be fairly wired. And so I yeah I obtained a dashing ticket on the way in which to I signed up for an eight-week mindfulness meditation program however that was the most effective factor that ever occurred to me as a result of it hit me within the head that you weren’t working towards what you preached, and so I simply took these habits and made them a precedence in my life and now I waft it’s wonderful the distinction how your life is actually I imply neglect concerning the bones it’s so transformative to dwell within the stream and to give you the chance as a result of life’s not straightforward we all know that and we get hit with all kinds of issues.
But when we apply these strategies, we will journey these waves and we will get by them. And so I simply assume the stress piece and determining what practices give you the results you want is simply so life-changing. And the opposite factor I simply needed to say is that power, what you mentioned earlier than about power, it’s so empowering. Oh, my gosh. Ladies who’re of their 70s and so they’re so sturdy, they’re in a position to do issues by themselves. It’s wonderful. So the earlier you may get began on that. It’s by no means too early, by no means too late. However you simply really feel so empowered and so good. And it’s simply good for each a part of your physique. It’s such as you mentioned. So, sure, I’m such a giant believer within the significance of that. And even twice every week goes to alter your life. I promise you.
Katie: I adore it. And I really like what you mentioned about cultivating that internal mindset of peace and resilience to emphasize and never being burdened. I feel I lately obtained interviewed by somebody who’s type of going viral on Instagram and so they requested me, what are the three worst issues you’ll be able to put in your physique? And I feel they needed me to say like glyphosate and gluten and sugar. And what I mentioned was concern, guilt, and disgrace as a result of even for those who’re doing all the best issues, and I feel you had it superbly in our first episode, you mentioned blame, disgrace, and complaining. However I’m like, even for those who’re doing all the best issues by the e book completely, as a result of I did that for years, nothing modified till my internal expertise modified. And till like we talked about in our first episode, till I discovered to domesticate happiness and peace and pleasure and to not be dwelling in a state of stress on a regular basis, that ripples into each side of life.
I’d like to briefly contact on testing a bit bit extra too. You talked about one take a look at that may be actually useful. I’m curious if there are different exams which can be good to only have as a baseline. Like as an illustration, I lately did simply out of curiosity a DEXA scan. And I really like attending to see muscle versus fats versus visceral fats and likewise bone density. I don’t know for those who think about {that a} useful take a look at, but when it’s out there, what do you suggest for folks to only type of control their bone well being?
Margie: Yeah, no, I feel, you recognize as a result of attention-grabbing, what’s not good is that you recognize, I feel, what’s it? The American Faculty of Obstetricians and Gynecologists, I’m making an attempt to assume what affiliation, however anyway, quite a lot of occasions they are saying, oh, don’t get a DEXA till you’re like 65. Effectively, that to me is so backward. Discover out what’s happening, you recognize, usually not less than earlier than menopause, not less than. However you probably have any points, get it earlier and see what is likely to be occurring. So I just like the DEXA, however as I mentioned earlier than, I actually just like the trabecular bone rating, the TBS. And you will discover a DEXA, you recognize, for those who Google it, you’ll see what amenities, it’s simply software program that they use with the DEXA. So you may get much more info by way of the standard, not simply the amount of the bone, however the DEXA itself will simply offer you an concept of the place you might be.
And it seems, it does two issues. It provides you a T rating and a Z rating. The T rating is that they take your bones and evaluate it to a 30-year-old and what number of normal deviations away from that you’re. So for those who’re zero to minus one, they think about that ordinary. Minus one to minus 2.5 is taken into account osteopenia. So for those who’re a bone, you’re a bone, minus 2.5 and lowers osteoporosis. So they simply, that’s how they decide that. So I feel the DEXA is superb.
But in addition if there’s any purpose that you simply is likely to be shedding bone, if there’s any chance, there’s an amazing take a look at referred to as the CTX, the C-telopeptide, it’s a blood take a look at. And it reveals what’s happening with the osteoclast, the bone breakdown cells. And oftentimes docs don’t do that, however it’s so vital. Since you’ll get an concept if there actually is a few, or for those who’ve had quite a lot of fractures. I imply, there are people who find themselves youthful who’ve points and so they’re continually fracturing all the pieces. So that you’ll see is one thing happening, some irritation that’s inflicting these cells to be overactive and breakdown bone. So there’s the CTX after which there’s the P1MP, which reveals the bone-building cells. Not all people wants this, however you probably have a problem, I feel it’s an exquisite take a look at as a result of you’ll be able to actually see, what is likely to be occurring.
However then I feel additionally, you recognize, you need, I additionally like micronutrient testing. I like Vibrant Well being. And since you’ll be able to simply see, are you lacking one thing? You already know, are you, what’s your micronutrient stage? So I feel these are, that’s priceless. You already know, all people doesn’t must take that, however it definitely has given me good info, in addition to Vibrant America has an excellent gluten take a look at. It’s, it’s referred to as the Wheat Zoomer. And I feel that’s an exquisite take a look at to assist you probably have a problem with wheat, gluten sensitivity, or it’ll additionally present, you recognize, it’s leaky intestine. So it’s a really useful take a look at I discovered for folks.
After which for those who do have irritation, you’ll be able to have a look at your, one thing referred to as the homocysteine stage, as a result of that impacts bone, in addition to the high-resolution C-reactive protein, it’s referred to as, you recognize, simply different exams. Not that everyone has to do that, but when there are points, these are exams at sure occasions usually are not checked out however may give you a lot info. So I feel that, yeah, I feel that’s the place I’d begin. However I do assume that it’s definitely good in any respect ages and so they, to see the place you’re at, you recognize, by way of you probably have any points or, you recognize, for those who’ve had fractures, for those who’ve had issues which may predispose you to this, you recognize, to bone loss, then yeah, the earlier you’ll be able to take care of it, the higher for certain.
Katie: And I do know there’s a lot extra on this matter than we will cowl in a single podcast episode, however that you’ve got many, many extra sources, particularly for somebody who’s acutely making an attempt to determine this out. And I’ll ensure they’re linked within the present notes. However are you able to speak to us concerning the sources you have got out there? And I consider there may also be a code folks can use to have the ability to entry it.
Margie: Yeah, yeah. So a few nice sources. Effectively, one is simply one thing that you would be able to simply have without cost and it’s Enhance Your Bone Well being Naturally mini course. So I do like a half hour on the important thing issues, the important thing vitamins, in addition to simply the fundamentals of an integrative method to bone well being that additionally has a calcium sheet that you would be able to have a look at and kind of get an concept of your calcium stage now, as a result of in the US, they suggest anybody below 50 is a thousand milligrams over. It’s a bit completely different in different nations, however, you recognize, after which over 50 is 1200, however you need, you don’t need to take an excessive amount of calcium. I see that. I see that so much the place the physician will put somebody on calcium and so they’re already getting it of their weight loss program. So extra is just not higher with calcium. So that you definitely don’t need greater than that. You don’t need greater than the 1200. So have a look at your meals. It’s at all times greatest for those who can to get as a lot as you’ll be able to in your meals after which solely complement for those who’re not getting sufficient in your meals. So there’s a calcium chart.
Then the third a part of that sheet has a bit bit about rest, some chill out. It’s an audio, some rest. After which the final half is posture workout routines as a result of posture is so vital. So I did a program, Two Weeks to Enhance Posture, and actually simply confirmed movies, actually quick movies of issues you are able to do for, to enhance your posture. In order that’s in there as effectively. And even tech snack, you recognize, it’s a giant downside at this time. And so you’ll be able to, you recognize, find out how to sit, find out how to stand, simply straightforward issues you are able to do. And, and I promise you these will enhance your posture. We, I run, I oversee all of the packages, osteoporosis packages within the state of New Jersey. And so I created sure workout routines packages and this posture program was in it and other people have completely, it’s not too late to ever enhance your posture. So folks simply by doing these straightforward workout routines, it might probably make a distinction. In order that’s in that sheet.
After which I even have a category, it’s like a roadmap that goes in additional element with sources and even has power coaching in it, you recognize, precise courses that folks, folks can, can do. And, you recognize, even a osteoporosis bundle of workout routines. So yeah, so all of that you would be able to have for 50% diminished for those who use wellnessmama as a result of I need to assist as many individuals as potential and get the instruments and techniques in order that they don’t must be a statistic and so they can dwell their life, not being afraid, however being empowered as a result of it’s, it’s, you recognize, life’s too quick. We need to get pleasure from it. Proper, Katie?
Katie: Precisely. I’ll ensure all these hyperlinks are within the present notes. In case you are listening on the go, that’s all at wellnessmama.com. And this has been such a enjoyable dialog. I do know I discovered so much and you might be simply an absolute pleasure to speak to. Thanks a lot on your time and for all that you simply’ve shared at this time.
Margie: Oh, thanks a lot for having me right here, Katie. It’s been such a pleasure.
Katie: And thanks as at all times to all of you for listening and sharing your most dear sources, your time, your vitality, and your consideration with us at this time. We’re so grateful that you simply did. And I hope that you’ll be a part of me once more on the following episode of the Wellness Mama Podcast.
In case you’re having fun with these interviews, would you please take two minutes to go away a score or evaluate on iTunes for me? Doing this helps extra folks to search out the podcast, which implies much more mothers and households may gain advantage from the data. I actually recognize your time, and thanks as at all times for listening.
