Essential Oil Usage Guide A-Z

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A
ABDOMINAL CRAMPS Try: DigestZen, Basil, Clary Sage
Usage: take internally in a capsule or apply topically to abdomen
ACHES Try: Marjoram, Deep Blue, Birch
Usage: apply topically to affected area
ACNE Try: Melaleuca, Lemongrass, Lavender
Usage: apply topically to affected areas daily
ALLERGIES Try: Breathe, Lavender, Eucalyptus
Usage: apply topically to back of neck or under nose and on bridge of nose
AMNESIA Try: Frankincense, Peppermint, Rosemary
Usage: apply topically to forehead, temples, base of skull and behind the ears
or take internally in a capsule or diffuse into the air and inhale
ANEMIA Try: Lemon, Lemongrass, Helichrysm
Usage: apply to bottom of feet or insides of wrists
ANXIETY Try: Serenity, Lavender, Elevation
Usage: diffuse into the air and inhale or massage onto back, feet and hands
APPETITE SUPRESSANT Try: Grapefruit, Slim & Sassy
Usage: add to water and drink or diffuse into the air and inhale
ARTHRITIC PAIN Try: Deep Blue, Frankincense, Lavender
Usage: apply topically to affected area
ASTHMA Try: Breathe, Eucalyptus, Peppermint
Usage: diffuse into the air or apply to bottom of feet, or take internally in a capsule
ATHEROSCLEROSIS Try: Lemon, Lavender, Rosemary
Usage: apply topically to affected area
ATHLETE’S FOOT Try: Oregano, Melaleuca, Lemon
Usage: apply to area between toes and around toenails
AUTISM Try: Balance, Vetiver, Frankincense
Usage: diffuse into the air and inhale
B
BACK PAIN Try: Deep Blue, Eucalyptus, Wintergreen
Usage: massage into back as needed
BEE STING Try: Roman Chamomile, Lavender, Melaleuca
Usage: apply topically to sting or bite several times daily until symptoms cease
BELL’S PALSY Try: Peppermint, Helichryum, Rosemary
Usage: massage on front and behind ear and painful areas until symptoms subside
BLEEDING Try: Helichrysum, Geranium
Usage: apply topically to affected area
BLEEDING GUMS Try: Cinnamon, Peppermint, Wintergreen
Usage: gargle several times daily or apply topically to gums several times daily
BLISTERS ON FEET Try: Lavender, Roman Chamomile, German Chamomile
Usage: apply topically to blistered area
BLOATING Try: DigestZen, Peppermint, Clary Sage
Usage: apply topically to stomach area and to bottoms of feet or take internally in a capsule
BLOOD CLOT IN VEINS Try: Cypress, Helichrysum, Clove
Usage: apply topically to affected area and to bottoms of feet or take intenally in a capsule
BOILS Try: Clove, Thyme, Oregano
Usage: apply topically to affected area
BONE PAIN Try: Wintergreen, Helichrysum, Cypress
Usage: apply topically to affected area
BONE SPURS Try: Wintergreen, Cypress, Marjoram
Usage: apply topically over affected area
BRONCHITIS Try: Breathe, Eucalyptus, Thyme
Usage: apply topically to chest and neck area, gargle hourly or diffuse
BRUISES Try: Cypress, Helichrysum, Deep Blue
Usage: apply topicallyy to bruised area
BUNIONS Try: Deep Blue, Basil, Cypress
Usage: apply to affected area or joint
BURNS Try: Lavender, Malaleuca, Geranium
Usage: apply gently to affected area
C
CALLOUSES Try: Oregano
Usage: apply topically to affected area
CANDIDA Try: Melaleuca, OnGuard, Pepperming
Usage: apply topically to chest and on bottom of feet or take internally in a capsules several times daily
CANKER SORES Try: Melaleuca, OnGuard, Oregano
Usage: apply directly to canker sore or gargle
CATARACTS Try: Clover, Lavender
Usage: take internally in a capsule or apply topically to temples
CAVITIES Try: OnGuard, Melaleuca, Peppermint
Usage: apply topically to botooms of feet or take internally in a capsule
CELLULITE Try: Rosemary, Grapefruit, Lemon
Usage: massage vigorously on cellulite locations daily especially before excercising or add to water and drink throughout the day
CHAPPED SKIN Try: Roman Chamomile, Sandalwood, Lavender
Usage: apply topically to affected area as often as needed
CHICKEN POX Try: Lavender, Melaleuca, Sandalwood
Usage: dilute with a carrier oil and dab lightly on spots
CHRONIC FATIGUE Try: OnGuard, Pepperming, Basil
Usage: take internally in a capsule or apply topically to muscles and joints
CHRONIC PAIN Try: Pepperming, Deep Blue, Wintergreen
Usage: massage into affected area as needed or take internally in a capsule
CLOGGED PORES Try: Lemon, Wild Orage, Melaleuca
Usage: apply topically to affected area
COLD Try: OnGuard, Thyme, Melaleuca
Usage: diffuse into the air and inhale or gargle or take internally in a capsule
COLD SORES Try: OnGuard, Lemon, Melaleuca
Usage: apply to cold sores as soon as it starts and repeat several times daily
COLIC Try: Marjoram, Ylang Ylang, Bergamot
Usage: dilite with a carrier oil and apply topically to stomach and back
COLITIS Try: Pepperming, DigestZen, Helichrysum
Usage: massage over lower abdomen area or take internally in a capsule
CONCUSSION Try: Frankincense, Cypress
Usage: take internally in a capsule
CONGESTION Try: Eucalyptus, Frankincense, Pepperming
Usage: diffuse or gargle, massage onto forehead, nose, cheeks, lower throat, chest and upper back
CONJUNCTIVITIS Try: Melaleuca, Lavender
Usage: apply around (but NOT in) the eyes or apply to bottomrs of feet several times daily
CONSTIPATION Try: DigestZen, Marjoram, Lemon
Usage: take internally in a capsule or apply topically to stomach or feet
CONVULSIONS Try: Lavender, Clary Sage, Balance
Usage: apply topically to corn several times daily
CORNS Try: Lemon, Grapefruit, Oregano
Usage: massage into neck and chest or gargle or diffuse into the air and inhale
COUGH Try: Lemon, Breathe, Melaleuca
Usage: massage into neck and chest or gargle or diffuse into the air and inhale
CRAMPS Try: Rosemary, Cypress, Marjoram
Usage: massage on cramped muscles several times daily or take internally in a capsule
CROUP Try: Marjoram, Thyme, Sandalwood
Usage: diffuse into the air and inhale or apply topically to chest and neck
CUTS Try: Lavender, Melaleuca, Bergamot
Usage: dilute with a carrier oil and apply to affected area
CYST Try: Oregano, Thyme
Usage: apply topically to affected area as needed
CYSTITIS Try: Thyme, Lemongrass, Clove
Usage: take internally in a capsule or apply a warm compress over bladder
D
DANDRUFF Try: Cypress, Lavender, Rosemary
Usage: dilute and massage into scalp. Rinse after 60-90 minutes
DEHYDRATED SKIN Try: Geranium, Lavender
Usage: apply topically to affected area
DENTAL INFECTION Try: Wintergreen, Birch, Helichrysum
Usage: apply on gums and around teeth
DEPRESSION Try: Elevation, Citrus Blss, Lavender
Usage: add to a warm bath or diffuse into the air and inhale
DIABETES Try: Coriander, Basil, Balance
Usage: take a couple drops of coriander internally in a capsule morning and evening and apply a couple drops of Balance topically
to feet in the evening
DIABETIC SORES Try: Lavender, Balance
Usage: apply topically to back, feet and over pancreas or diffuse into the air and inhale
DIARRHEA Try: Peppermint, Ginger, DigestZen
Usage: dilute and apply topically to affected area several times daily
DIZZINESS Try: Cypress, Pepperming, Basil
Usage: diffuse into the air and inhale as needed or apply topically to temples, back of neck and shoulders
DRY SKIN Try: Geranium, Chamomile, Lemon
Usage: apply topically to affected area
E
EAR INFECTION Try: Malaleuca, Purify, Lavender
Usage: apply to cotton ball and place over ear
ECZEMA Try: Helichrysum, Thyme, Geranium
Usage: apply topically to affected area as needed
EPILEPSY Try: Frankincense, Clary sage, Sandalwood
Usage: diffuse into the air and inhale or take internally in a capsule or massage
EXHAUSTION Try: Lavender, Ylang Ylang, Lemon
Usage: diffuse into the air and inhale or apply topically to back and feet
F
FAINTING Try: Peppermint, Sandalwood, Rosemary
Usage: inhale directly
FATIGUE Try: Lemongrass, Basil, Lemon
Usage: inhale directly or diffuse into the air and inhale or apply topically on temples and behind ears as needed
FEVER Try: Peppermint, Lavender, Eucalyptus
Usage: apply to forehead, temples and back of neck ot take internally in a capsule ir diffuse into the air and inhale
FLATULENCE Try: Peppermint, Lavender, Ginger
Usage: take internally in a capsule or apply topically to abdomen
FLU Try: Breather, OnGuard, Oregano
Usage: take internally in a capsule or diuuse into the air and inhale or apply topically to chest
FOOD POISONING Try: Rosemary, DigestZen, OnGuard
Usage: take internally in a capsule severals time daily and apply topically to stomach area
G
GASTRITIS Try: Peppermint, DigestZen, Lemongrass
Usage: take internally in a capsule or apply topically over stomach area as needed
GINGIVITIS Try: Clove, Melaleuca, Peppermint
Usage: Gargle many times daily or as needed
GUM DISEASE Try: Melaleuca, OnGuard
Usage: apply topically to bottoms of feet
H
HAIR LOSS Try: Thyme, Rosemary, Lavender
Usage: dilute 5 drop in 20 drops of a carrier oil and massage into scalp each night
HANGOVER Try: Lavender, Peppermint, Rosemary
Usage: add to warm bath or apply  of neck and over liver
HEAD LICE Try: Geranium, Lavender, Lemon
Usage: dilute and apply to entire scalp, then shampoo and rinse 30 minutes later. Repeat daily for several days
HEADACHE Try: Pepperming, Lavender, Wintergreen
Usage: diffuse into the air and apply topically to forehead, temples, back of neck and behind ears
HEARTBURN Try: Peppermint, Ginger, Lemon
Usage: take internally in a capsule or apply topically to chest
HEATSTROKE Try: Peppermint, Lavender
Usage: apply topically to forehead and back of neck, chest and back
HICCUPS Try: Chamomile, Lemon, Cypress
Usage: diffuse into the air and inhale or massage into chest and stomach area
HIGH BLOOD PRESSURE Try: Lavender, Marjoram, Eucalyptus
Usage: do a full body massage daily or diffuse into the air and inhale or take internally in a capsule
HOT FLASHES Try: Balance, Peppermint, Clary Sage
Usage: diffuse into the air and inhale or apply topically to back of neck
HYPERACTIVITY Try: Lavender, Vetiver, Serenity
Usage: diffuse into the air and inhale or inhale directly
I
IMPOTENCE Try: Ylang Ylang, Clary Sage, Sandalwood
Usage: diffuse into the air and inhale or apply topically to temples, wrists and back of neck
INDIGESTION Try: Ginger, Orange, Peppermint
Usage: take internally in a capsule or apply topically over stomach area
INFECTION Try: Clove, Thyme, Oregano
Usage: dilute with a carrier oil and apply to infected area or diffuse
INFLAMMATION Try: Wintergreen, Peppermint, Eucalyptus
Usage: apply topically to affected area or take internally in a capsule
INSECT ALLERGIES Try: Lavender, Eucalyptus, Melaleuca
Usage: apply topically to affected area
INSECT REPELLENT Try: TerraShield, Eucalyptus, Lemon
Usage: dilute with carrier oil and apply to exposed skin as needed
INSOMNIA Try: Serenity, Lavender, Chamomile
Usage: add to a warm bath, rub on feet and behind ears and diffuse into the air
ITCHING Try: Peppermint, Oregano, Lavender
Usage: apply topically to affected area as needed
J
JET LAG Try: Peppermint, Bergamot, Rosemary
Usage: apply calming oils like Lavender and Geranium to bottoms of feet at night and invigorating oils like Pepperming and Eucalyptus in the morning
JOINT PAIN Try: Wintergreen, Birch, Deep Blue
Usage: massage into affected area as needed
L
LACTOSE INTOLERANCE Try: Lemongrass
Usage: take internally in a capsule
LEG CRAMPS Try: Clary Sage, Cypress, Lavender
Usage: massage into legs
LICE Try: Eycalyptus, TerraShield, Rosemary
Usage: massage into the scalp and apply topically to bottoms of feet severals times daily
LOSS OF APPETITE Try: Ginger, Wild orange, Lavender
Usage: diffuse into the air and inhale or take internally in a capsule
M
MEASLES Try: Lavender, Rmona Chamomile, Melaleuca
Usage: apply on spots several times daily or add to bath and soak for at least 30 minutes daily
MENOPAUSE Try: Clary Sage, Frankincense, Roman Chamomile
Usage: aply topically to abdomen, bottoms or feet and back of neck
MENSTRUAL PAIN Try: Clary Sage, Rosemary, Peppermint
Usage: massage into abdomen, lower back and shoulders or apply a warm compress over uterus area or take internally in a capsule
MIGRAINE Try: Helichrysm, PastTense, Sandalwood
Usage: apply topically to forehead, temples, base of skull and behind the ears or inhale directly as needed
MOLD Try: Cinnamon, Oregano, Thyme
Usage: diffuse into the air where mold is present
MORNING SICKNESS Try: Ginger, Lavender, Peppermint
Usage: apply topically behind ears and over navel hourly or diffuse into te air and inhale
MOTION SICKNESS Try: Ginger, Lavender, Peppermint
Usage: apply topically behind the ears and over navel or digguse into the air and inhale
MUSCLE PAIN Try: Peppermint, Deep Blue, Clove
Usage: apply topically to affected muscles
N
NAUSEA Try: Ginger, Lavender, DigestZen
Usage: apply topically behund ears and over navel hourly or diffuse into the air and inhale or under tongue as needed
NECK PAIN Try: Basil, Marjoram, Helichrysum
Usage: massage onto neck several times daily
NERVOUS FATIGUE Try: Helichrysum, Thyme, Peppermint
Usage: diffuse into the air and inhale or apply topucally to temples, behind ears and on back of neck
NOSE BLEEDS Try: Helichrysum, Geranium, Lavender
Usage: apply topically to the bridge and sides of nose and back of neck as needed
O
OILY HAIR Try: Basil, Cypress, Thyme
Usage: add to shampoo when washing hair
P
PAIN Try: Peppermint, Wintergreen, Birch
Usage: massage into affected area
PALPITATIONS Try: Ylang Ylang, Wild Orange, Lavender
Usage: apply topically on chest area
PARASITES Try: Oregano, Peppermint, Ginger
Usage: take internally in a capsule or apply warm compress over intestinal area
R
RASHES Try: Lavender, Roman Chamomile, Sandalwood
Usage: dilute with a carrier oil and apply topically to affected area
S
SCARRING Try: Helichrysum, Lavender, Frankincense
Usage: apply topically over wound daily until healed
SHINGLES Try: Melaleuca, Oregano, Sandalwood
Usage: apply topically to affected area, on back of neck and along the spine
SHOCK Try: Helichrysum, Peppermint, Melaleuca
Usage: diffuse into the air and inhale or apply topically on temples, under nose and on back of neck
SINUS CONGESTION Try: Sandalwood, Thyme, Eucalyptus
Usage: diffuse into the air and inhale several times daily
SINUS HEADACHE Try: Rosemary, Melaleuca, Eucalyptus
Usage: diffuse into the air and inhale severals times daily
SORE THROAT Try: OnGuard, Lemon, Melaleuca
Usage: gargle or diffuse into the air and inhale or apply topically to throat, chest, and back of neck several times daily
SPRAINS Try: Wintergreem Lemongrass, Basil
Usage: apply topically to affected area
STOMACHACHE Try: DigestZen
Usage: apply topcally to stomach area
STREP THROAT Try: OnGuard, Oregano, Thyme
Usage: diffuse into the air and inhale or gargle or take internally in a capsule several times daily
STRESS Try: Grapefruit, Elevation Bergamot
Usage: diffuse ointo the air and massage shoulders, back and feet
STRETCH MARKS Try: Cypress, Geranium, Lavender
Usage: apply topically to affected areas a couple times daily
STROKE Try: Helichrysm, Cypress, Peppermint
Usage: apply topically on temples, forehead, behind ears and on back of neck or take internally in a capsule
SUNBURN Try: Lavender, Melaleuca, Helichrysum
Usage: apply gently to affected area
T
TEETHING PAIN Try: Clove, Wintergreen, Roman Chamomile
Usage: apply topically to affected tooth and gum or gargle several times daily
TENNIS ELBOW Try: Deep Blue, Eucalyptus, Peppermint
Usage: apply topically to affected area as needed
TENSION HEADACHE Try: Peppermint, Lavender, Marjoram
Usage: apply topically to forehead , temples, back of neck and behind ears
TOOTHACHE Try: Clove, Melaleuca, Purify
Usage: apply to gums or add to water to gargle  and swallow
V
VARICOSE VEINS Try: Cypress, Heluchrysum, Lemongrass
Usage: massage into affected area several times daily
VERTIGO Try: Ginger, Helichrysum, Geranium
Usage: massage on tops of ears and behind ears
VOMITING Try: Ginger, Peppermint
Usage: diffuse into the air and inhale or apply topically to stomach area
W
WARTS Try: Oregano, Melaleuca, OnGuard
Usage: apply topically to wart several times daily
WASP STING Try: Lavender, Purify
Usage: apply topically to sting
WHIPLASH Try: Deep Blue, Lemongrass, Marjoram
Usage: apply topically to neck, shoulders and back
WORMS Try: DigestZen, Lavender, Rosemary
Usage: apply topically to stomach area and on the bottoms of feet
WOUNDS Try: Lavender, Melaleuca, Rosemary
Usage: dilute and apply to affected area several times daily
WRINKLES Try: Frankincense, Helichrysum, Geranium
Usage: dilute with a carrier oil and apply topically to affected areas

If you are interested in the products, you can purchase them here 8a0a42_5de13e980ef9fedfebfd1e06455d8665

*The above usages are extracted from doTERRA’s Essential oil usage guide A-Z booklet.

To your health, ~ Vilma

Dr. Vilma Brunhuber, CHHC is a health coach for Woman’s Health & Thyroid Wellness. She is most passionate about helping others discover the gift of holistic health, showing others how to create healthy lifestyle. She suffered with thyroid disease for many years which lead her look into alternatives how to feel better because medication was helping only partially with thyroid condition.

Vilma offers a limited number of free coaching sessions per month in person, over the phone or via Skype. Book a FREE no obligation session with me vilmaswellness@gmail.com and see how I can help and support you to achieve all your Health & Lifestyle goals!

Source: doTerra doTerra – Certified Pure Therapeutic Grade Essential Oil

 

 

Disclaimer

Information in this document is not intended to treat, diagnose, cure or prevent any disease.  This information is not intended as a substitute for the advice or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes.  Please understand that you assume all risks from use, non use and misuse of this information.  The material in this document is for educational purposes only.

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Magnesium and Your Health

cal-mag-phos-scale                                                            Photo Source: http://www.ameerrosic.com

Magnesium is the fourth most abundant mineral in your body. If you don’t have enough of it, your body simply cannot function at its best. Insufficient cellular magnesium levels set the stage for deterioration of proper metabolic function that typically snowballs into more significant health problems.

As reported by GreenMedInfo [1] researchers have now detected 3,751 magnesium-binding sites on human proteins, reflecting how important this mineral is to a great many biological processes. For example, magnesium plays a role in your body’s detoxification processes and therefore is important for minimizing damage from environmental chemicals, heavy metals, and other toxins.

This important mineral is required by more than 300 different enzymes in your body, which play important roles in the following biochemical processes, many of which are crucial for proper metabolic function:

  • Creation of ATP (adenosine triphosphate), the energy molecules of your body
  • Proper formation of bones and teeth
  • Relaxation of blood vessels
  • Action of your heart muscle
  • Promotion of proper bowel function
  • Regulation of blood sugar levels

If you are interested to read more about Magnesium and various conditions:

Thyroid and Magnesium

Diabetes and Magnesium

PCOS and Magnesium

Osteoporosis and Magnesium

Your Best Magnesium Source: REAL Food

Most people can keep their magnesium levels in the therapeutic range without resorting to supplements, simply by eating a varied diet, including plenty of dark-green leafy vegetables. However, it is important to remember that the magnesium content of your foods depends on the richness of magnesium in the soil where they’re grown. GreenMedInfo lists more than 20 foods that are exceptionally high in magnesium, including the following (for the full list, please refer to the original report). All listed portions equate to 100 grams, or just over three ounces:

Seaweed, agar, dried (770 mg)
Spices – basil, dried (422 mg)
Spices – coriander leaf, dried (694 mg)
Flaxseed (392 mg)
Dried pumpkin seeds (535 mg)
Almond butter (303 mg)
Cocoa, dry powder, unsweetened (499 mg)
Whey, sweet, dried (176 mg)

Magnesium Supllements

Magnesium citrate — Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.

Magnesium taurate — Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.

Magnesium malate — Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid — a natural fruit acid present in most cells in the body — is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.

Magnesium glycinate — Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.

Magnesium oxide — Magnesium oxide is the most common form of magnesium sold in pharmacies, but it is non-chelated and possesses a poor absorption rate.

Of the many forms of Magnesium supplements available today, a newer form called Magnesium Threonate shows particular promise due to its ability to penetrate cell membranes, even those in your brain.

I want to remind you that calcium and magnesium also needs to be balanced with vitamin D and K2. These four nutrients perform an intricate dance together, with one supporting the other.

Suggested Magnesium daily dose between 400-600mg.

To your health, ~ Vilma

Dr. Vilma Brunhuber, CHHC is a health coach for Woman’s Health & Thyroid Wellness. She is most passionate about helping others discover the gift of holistic health, showing others how to create healthy lifestyle. She suffered with thyroid disease for many years which lead her look into alternatives how to feel better because medication was helping only partially with thyroid condition.

Vilma offers a limited number of free coaching sessions per month in person, over the phone or via Skype. Book a FREE no obligation session with me vilmaswellness@gmail.com and see how I can help and support you to achieve all your Health & Lifestyle goals!

References:

1. Green Med Info, December 5th 2012 

2. Dr. Dean’s book, The Magnesium Miracle

3. NutritionalMagnesium.org

4. Dr. Mercola

 

Disclaimer

Information in this document is not intended to treat, diagnose, cure or prevent any disease.  This information is not intended as a substitute for the advice or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes.  Please understand that you assume all risks from use, non use and misuse of this information.  The material in this document is for educational purposes only.

Osteoporosis & Woman’s Health

Osteoporosis and the broken bones it can cause are not part of normal aging.
IMG_8401Photo by now.org

Our bones are constantly being remodeled, with bone tissue being broken down and rebuilt on a regular basis. It is much like the natural removal of dead skin to make way for new skin. Peak bone mass usually happens between the ages of 18 and 25. The more bone you have at the time of peak bone mass, the less likely you are to break a bone or get osteoporosis later in life [1].

Bone density (the degree of mineralization of the bone matrix) usually increases until about the age of 30, but after that, trouble can begin. For women, that bone loss speeds up significantly during the first 10 years after menopause when estrogen levels drop sharply. In fact, in the five to seven years after menopause, which is the rapid bone loss period when osteoporosis often develops, women can lose up to 20 percent or more of their bone density. But the loss of bone minerals continues throughout the rest of a person’s life. Osteoporosis sets in when more bone is lost than can be rebuilt. Eventually, bones become brittle and easily fractured.

Did you know…

Healthy teeth and healthy bones go together naturally. If you have osteoporosis, you may have a higher risk of losing your teeth. When your jawbone becomes less dense, teeth can loosen. In fact, women with osteoporosis tend to have fewer teeth than women with normal bone density.

Osteoporosis can be influenced by the following risk factors:

  • Genetics – Women are more at risk.
  • Inactivity – A sedentary lifestyle promotes bone loss as well as muscle loss.
  • Smoking [2] – The longer you smoke and the more cigarettes you consume, the greater your risk of fracture in old age.
  • Menopause [3] and increased belly fat – The study in Journal Bone [4] revealed that women with a body mass index (BMI) of 30 – which is considered overweight, with more belly fat had increased bone marrow fat and lowered bone density.
  • High-acid diet – (high in animal protein and grains, low in vegetables and fruit) causes an increase in urinary excretion of calcium, leading to bone loss.
  • High consumption of animal protein – Some studies have shown that a diet high in animal protein actually promotes bone loss by leaching calcium from the bones
  • Lack of Vitamin D, K2, Calcium – For the calcium to bind and ultimately become bone, it requires the services of vitamins K-2 and D-3. One study followed over 72,000 women for 10 years. It was found that women who had the lowest intake of vitamin K-2 had a 30% higher risk of hip fractures. Women who had the highest intake of vitamin K-2 had a 65% lower incidence of hip fractures [5].
  • Excessive alcohol intake – due to the diuretic effect of alcohol, which induces calcium losses through the urine. Alcohol can also decrease the absorption of calcium from the intestines and cause deficiencies in vitamin D and magnesium – both of which are important to bone health.
  • Colas and coffee [6] – due to caffeine intake and phosphoric acid in cola that leaches calcium out of the bone.

There is a lot you can do to protect your bones throughout your life.

Suggested lifestyle changes for Osteoporosis prevention:

  1. Sardines. I always say eat bones for your bones. That’s why I love sardines. Three ounces of canned sardines give you almost as much calcium as a cup of milk. These tiny fish also have a big supply of vitamin D.
  2. Fennel. New research published in the International Journal of Molecular Medicine [7] shows eating the seeds of the fennel plant had a beneficial effect on loss of bone mineral density, as well as bone mineral content. Researchers indicated that fennel seeds show potential in preventing bone loss in postmenopausal osteoporosis.
  3. Plenty of Vegetables. Fresh, raw vagetables, [8] especially leafy greens supplies your body with nutrients that are essential for bone health, like vitamin K1 and potassium. Your body needs potassium to maintain proper pH levels in your body fluids, and optimize your sodium to potassium ratio which also affects your bone mass. Get enough calcium. Choose organic, high quality dairy products such as yogurt. Eat more dark green vegetables like collard greens, bok choy and broccoli, If you find it difficult to eat the recommended amount of vegetables you need daily, give vegetable juicing a try.                                                                                                             Watch youtube video Juicing vs Blending FullSizeRender-7                So in order to get the benefits of calcium-rich foods, you need to consume magnesium-rich foods as well, like flaxseeds, chia seeds and pumpkin seeds, grass-fed beef, swiss chard, almonds, avocados, black beans.
  1. Fermented Vegetables. Vitamin K2, also called menaquinone, is made by the bacteria that line your gastrointestinal tract. The biological role of vitamin K2 is to help move calcium into the proper areas in your body, such as your bones and teeth. It also plays a role in removing calcium from areas where it shouldn’t be, such as in your arteries and soft tissues. Fermented vegetables, which are one of my new passions, primarily for supplying beneficial bacteria back into our gut, can be a great source of vitamin K.
  2. Make sure you get enough vitamin D. I recommend supplementing with 2,000 IU daily for adults.
  3. Increase weight-bearing activities, such as walking, weight training and calisthenics. Try to do at least 30 minutes of exercise most days of the week.
  4. Bone Broth. As chicken or beef marrow bones simmer in the pot for hours they release collagen, the material that helps keep your bones flexible. Click here for my Bone Broth recipe.
  5. Fruit and berries. Vitamin C helps new osteoblasts form to build new bone and also helps build the collagen network. Kiwi a great source of vitamin C, so are berries, citrus fruits, bell peppers.
  6. Bone Nutrients. do–TERRA Women Bone Nutrient Lifetime Complex is a blend of vitamins and minerals that are essential for bone health in women beginning in adolescence and continuing through menopause. Balance normal hormone levels with do–TERRA Women Phytoestrogen Lifetime Complex. Maintaining hormonal balance can help reduce uncomfortable issues associated with PMS and the transition through menopause, and will provide additional support for healthy bones, heart, breast tissue, and other body structures and function as a woman ages.

Try this “Silicone Building” tea or infusion:

Pour 1/2 liter of boiling water over 2 heaping teaspoons of dried horsetail, 2 teaspoons oat straw and 2 teaspoons stinging nettle. Strain after 10 minutes for tea or leave overnight to make infusion.

There is a big controversy about Benefits and risks of osteoporosis drugs and that bone strengthening drugs actually cause bone fractures. There are lots of resources on internet so I will let you be the judge.

You’re never too young or too old to improve the health of your bones. Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action.

Would love to hear your thoughts – what did you try, what did work for you. Email me HERE

To your healthy bones, ~ Vilma

References:

  1. www.nof.org
  2. http://www.niams.nih.gov/health_info/bone/Osteoporosis/conditions_Behaviors/bone_smoking.asp
  3. NHS UK
  4. Bone. Dec 2010
  5. Booth, Tucker. Dietary Vitamin K intake associated with hip fracture but not bone density. American Journal of Clinical Nutrition.2000 May. 1201-6
  6. Cleveland Clinic
  7. International Journal of Molecular Medicine June 2012
  8. American Journal of Clinical Nutrition June 2006