Nutmeg “Nuggets”


10 Tips for Keeping Our Bones Strong and Healthy


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s we age, we are at increased risk for low bone mass (formerly called osteopenia) and osteoporosis, which makes us more susceptible to fractures, decreased mobility, pain, and even death, after complications of having a hip frac- ture. So what can we do to keep our bones strong and healthy?


1. Eat a high alkaline, anti-infl ammatory diet. This generally means a largely plant- based diet with an emphasis on whole fruits and vegetables, raw foods, green juices, beans, and nuts, and avoidance of high-sodium foods, processed grains,


too much meat and animal protein, and added sugar.


2. Avoid gluten. Gluten is a strong trigger for leaky gut and infl ammation which can lead to increased bone loss.


3. Support healthy gut bacteria and gut function by eating prebiotic and probi- otic foods, as well as bone broth. Sup- porting gut health allows the best diges- tion of food and absorption of nutrients needed for bone health such as calcium, magnesium, Vitamin D and Vitamin K.


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4. Limit the prolonged use of medications which decrease stomach acid such as proton-pump inhibitors, which can lead to decreased absorption of calcium.


Kathleen Riley, ND


Susan Yarett, ND


• Providing gentle, effective treatments for acute and chronic illnesses for infants through geriatrics.


• Nutritional and lifestyle counseling


• Botanical medicine


• Bowenwork and Frequency Specific Microcurrent treatments


Got Seasonal Allergies? Avoid These Foods


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s a nutritionist ordering food sensi- tivity tests, I was surprised to see a pattern of foods fl agged to avoid in people with fall allergies. The most com- mon pollen allergy in the fall season is rag- weed, a seemingly harmless yellow fl ow- ered weed that often grows on the side of the road. Allergy symptoms like sneezing, coughing, runny nose, and itching are the body's immune reaction to pollen, which it tries to expel like any germ. Because of your reaction to pollen, if you have fall allergies to ragweed, you may be set up for a unique immune response to certain foods.


1. Bananas


2. Melons including cantaloupe, honeydew, watermelon


3. Vegetables in the Cucurbitaceae family, zucchini, and cucumber


Unfortunately, taking an antihistamine will not fi x the digestive issues like it helps the runny nose. The reaction to foods is differ- ent, so the best approach may be to avoid these foods.


Pauline Weissman, MS, CNS, LDN is a licensed nutritionist in private practice at HART Acupuncture & Nutrition in Farming- ton. See ad on page 19.


5. Check your Vitamin D level. A level be- low 30 ng/dL is considered to be a de- fi ciency. Sun exposure is the best form of Vitamin D supplementation. Taking a Vitamin D supplement if you must limit your sun exposure may be recommend- ed. Many functional medicine experts state that a level between 60 and 80 ng/ dL is recommended.


6. Optimize Vitamin K2 intake (100 mcg/ day) through


supplementation or


through diet (animal foods and fer- mented plant foods). Vitamin K2 directs calcium to bones and teeth, and keeps it away from the kidney and blood vessels.


7. Calcium (1000-1200 mg/day) is best obtained through food rather than sup- plementation. Best food sources: dairy


products, sardines, salmon, dark leafy greens and blackstrap molasses. If used, calcium citrate supplementation should be accompanied by adequate Vitamin K2, Vitamin D, and magnesium.


8. Magnesium (400 -800 mg/day) is also critically important for bone health as it aids in the conversion of Vitamin D to its active form and allows adequate ab- sorption of calcium. Best food sources: nuts, seeds, legumes, green leafy vegeta- bles like kale and collards, whole grains and avocados. The most easily absorbed forms of magnesium are magnesium gly- cinate, taurate, malate, threonate, and citrate.


9. Engage in weight-bearing exercise such as tai-chi, yoga, brisk walking, dancing, hiking, and strength-training.


10. Practice relaxation and meditation to reduce stress and excessive production and release of cortisol which over time leads to excessive bone breakdown.


This is a great start of many things to con- sider when aspiring to maintain good bone strength and health!


Jessica Wei, MD, FACOG is a board- certifi ed Ob/Gyn and functional medicine practitioner, who left her private practice of thirteen years to create the women's func- tional medicine practice, Women's Holistic Health, LLC in West Hartford, Connecti- cut. She specializes in the evaluation and treatment of hormonal issues such as PMS, PCOS, fi broids, endometriosis, and meno- pausal issues, as well as fertility, fatigue, digestive problems, and depression/anxiety. Women's Holistic Health, LLC is located at 18 North Main Street, 3rd fl oor in West Hartford. For more information, please visit: www.jessicaweimd.com; e-mail info @jes- sicaweimd.com; or call 860-904-9728. See ad on page 27.


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