The problem? Many beloved sweet potato dishes lean too heavily on added sugars. Think brown sugar or honey–glazed wedges, mashed sweet potatoes stirred with maple syrup, or the classic holiday version topped with marshmallows. While comforting, these sugary additions shift sweet potatoes away from their naturally alkaline profile. In some cases, excess amounts of added sugars add up to outweigh the positives of the vegetable itself, resulting in a dish that’s more neutral — or even unfavorable — to your pH balance.

That’s why I’m such a fan of simple, savory sweet potato recipes that let the vegetable shine. Warm roasted sweet potato salads, in particular, are flavorful, satisfying, and a smart seasonal way to nourish your bones without overloading your plate with sugar.

Below, I’m sharing two of my favorite “just sweet enough” options: a cozy quinoa–sweet potato–kale bowl, and a vibrant roasted sweet potato salad dressed with a tangy mango chutney vinaigrette that are each perfect for Thanksgiving or any winter gathering. I hope you enjoy exploring these delicious, alkalizing ways to put sweet potatoes on your table all season long.

Savory sweet potato recipes that make meals special

Fortunately, there are many recipes available that feature roasted sweet potatoes and skip the sugar. One of my favorites is a warm salad (a great winter lunchtime meal) that avoids added sweeteners and focuses instead on balancing the potato’s naturally sweet flavor with savory spices. Want to give it a try? I love this recipe: Warm Quinoa, Sweet Potato and Kale recipe.

Another recipe that I’ve found is a delightful crowd pleaser is a dish that features roasted sweet potatoes, cranberries, almonds, and scallions in a mango chutney vinaigrette. It is a flavorful — and highly alkalizing — addition to your Thanksgiving or holiday meal menu. Find my take on this recipe below. Let me know how you like it!

Sweet potatoes are an alkalizing food we can all be thankful for. I encourage you to explore the many options you have for warm, savory sweet potato salads as a way to enjoy this healthy root and obtain its bone-supporting nutrients for your bones this holiday season and throughout the winter months ahead.

Roasted Sweet Potato Salad With Chutney Vinaigrette Recipe

Adapted from SeriousEats.com

Ingredients:

3 sweet potatoes
3 Tbsp olive oil
1 tsp salt
1 tsp cumin
1 tsp ground ginger
3 Tbsp balsamic vinegar
2 Tbsp mango chutney
1 Tbsp Dijon mustard
1 tsp minced garlic clove
2 Tbsp olive oil
1/2 cup dried cranberries
1 cup chopped scallions
1/2 cup sliced almonds, toasted

Directions:

1. Preheat oven to 425°F. Line a large baking tray with parchment paper.
2. Peel and cut sweet potatoes into 1-inch chunks.
3. Toss sweet potatoes with olive oil, salt, cumin, and ginger. Spread on baking sheet. Roast until potatoes are tender, about 30 minutes. Stir occasionally for even roasting.
4. Combine vinegar, chutney, mustard, garlic, and olive oil in a bowl and whisk to combine into dressing.
5. Remove potatoes from oven and allow to cool slightly (about 10 minutes).
6. Toss potatoes and cranberries with the dressing mixture.
7. Transfer to serving platter and scatter almonds over top. Serve warm or room temperature.

Serves 6.

The post Sweet potatoes are bone-building super foods — but skip the sugar appeared first on Women's Health Network.

Authored by Dr. Susan E. Brown, PhD

If you’ve come across claims that high-dose strontium supplementation can “rebuild bone fast,” you’re right to be skeptical. The truth is, while your next bone scan could look better on the surface after strontium use, the science shows that high-dose strontium supplementation can trigger dangerously misleading results that can put your bones at even greater risk. 

Here’s what you need to know before adding any form of strontium to your bone health plan.

What is strontium — and do you need it?

Strontium is a naturally occurring mineral that’s chemically similar to calcium. In tiny amounts, it’s present in your bones and found naturally in many foods, including grains, leafy greens and seafood. Most people get all the strontium their bones need through a balanced diet — no supplements required. 

So where does the idea of taking high-dose strontium come from? In recent years, some supplement makers have marketed strontium citrate as a bone-building aid. The problem is that, at high doses, strontium behaves very differently inside the body, and that difference can be misleading, even dangerous.

The problem with high-dose strontium 

When used in a high-dose supplemental form, strontium actually replaces calcium within your bones. Over time, this mineral substitution builds up and causes your DEXA scan results to appear artificially high. Strontium makes your bones appear dense, healthy and strong according to the DEXA x-ray machine — but in reality, your bones could be brittle, weak and malnourished. 

The form of the mineral most frequently used in high-dose supplementation – strontium citrate – has never been approved by the FDA for treatment of osteoporosis, which means that there is no official FDA guidance on dosing, safety or long-term effects for strontium citrate in osteoporosis treatment.

But don’t they use strontium as a bone drug in Europe? 

Here’s another confusing layer to the conversation around strontium. In Europe for a few decades, women were often prescribed strontium ranelate, another form of strontium, because studies showed that it may decrease bone resorption and increase bone formation. However, those benefits also came with tremendous risk of serious side effects. In fact, strontium ranelate, which was initially approved for osteoporosis treatment in Europe, was eventually restricted by the European Medicines Agency (EMA) due to concerns about increased risks of life-threatening side effects. Like strontium citrate, strontium ranelate was never approved by the FDA for use in the treatment of osteoporosis in the United States. 

The natural approach to bone health 

Instead of relying on high-dose strontium to strengthen your skeleton, focus on a natural bone supplement that incorporates key nutrients like calcium, magnesium, vitamins D and K2, and collagen-building nutrient compounds — all natural ingredients which work synergistically to support strong, flexible bones for life.

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And always remember that bone health isn’t just about density — it’s about strength, flexibility and long-term resilience. Although strontium may result in a bone scan that looks promising, the reality is that it may also be providing a false sense of security. Real bone health comes from nourishing your body with proven nutrients that restore your bones’ natural structure and flexibility — so your bones aren’t just dense, they’re truly strong for life.

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The post The problem with high-dose strontium appeared first on Women's Health Network.

Magnesium is one of the most essential minerals in the human body — and for good reason. It plays a role in more than 300 enzymatic reactions, supports healthy muscles and nerves, and even helps regulate your stress response. For women looking to protect their bones and age vibrantly, magnesium is a true powerhouse.

But one of the most common questions we get is: When should I take it?

For most people, the ideal time to take magnesium is in the evening. That’s because magnesium has a natural calming effect on the body. It helps relax muscles, soothe overactive nerves and even assists in controlling cortisol, the hormone released in response to stress. This makes magnesium a great ally if you have trouble winding down at night or struggle with sleep. Taken before bed, magnesium can help ease you into restful, restorative sleep — something that’s vital for bone health and overall well-being.

A typical starting dose is 200–300 mg at night. But many women find that they need more than that to feel their best and achieve key wellness markers. A good way to measure your progress with magnesium is by checking your first morning urine pH. If your testing strip shows a pH between 6.5 and 7.5, that’s a good sign that your body has successfully buffered excess acidity overnight — and magnesium plays a central role in that buffering process.

If your pH is still too acidic in the morning, you might benefit from increasing your magnesium intake to 400, 500 or even 600 mg per day. Just be sure to divide larger doses. Taking magnesium with meals throughout the day — along with your evening dose — can improve absorption and reduce the risk of loose stools (a common side effect of taking too much magnesium at once).

Magnesium also supports healthy bones by helping to regulate calcium metabolism. Without enough magnesium, calcium can’t be properly transported or utilized in the body. That’s why we often say magnesium and calcium are nutrient partners. They work together to maintain the structure and strength of your bones.

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If you’re not sure how much magnesium you need, start low and go slow. Track your symptoms, your sleep quality, and your pH levels to see how your body responds. Look for forms of magnesium that are gentle on digestion, like magnesium glycinate, citrate, or malate.

Magnesium glycinate is especially well tolerated and highly absorbable, making it an excellent choice for women with sensitive digestion or those looking for a calming, sleep-supportive form of magnesium. It’s bound to glycine, an amino acid known for promoting relaxation and easing tension, which makes this form ideal for evening use and stress management. Many women also find it causes fewer digestive side effects, such as loose stools, compared to other forms.

The post When is the best time to take magnesium? appeared first on Women's Health Network.

[The following blog is a lightly edited transcript of a video talk by Dr. Brown. Prefer to watch? Find the video here.]

Aging is a natural part of life, but who says we can’t age gracefully? One way to support a youthful appearance, strong bones and flexible joints is by incorporating collagen into your daily routine. Collagen, a key protein in the body, plays a vital role in maintaining skin elasticity, bone strength and joint health. Let’s explore why collagen is a game-changer for staying strong and vibrant as we age.

After the age of 25, our bodies produce about 15% less collagen every decade. This decline leads to visible signs of aging, like wrinkles, sagging skin and a loss of structural firmness — most noticeable on the face. While we can’t completely stop the aging process, supplementing with collagen can help slow it down. Collagen supports skin hydration, flexibility and moisture, giving it a more youthful appearance.

Strong bones, stronger you

Collagen isn’t just about skin deep-beauty — it’s critical for bone health too. Bones rely on a strong internal protein matrix, which collagen helps build. As we age, this matrix weakens, increasing the risk of fractures, even in those without extremely low bone density. Supplementing with collagen stimulates the body to produce more of this essential protein, reinforcing the internal structure of bones and helping to keep them resilient.

Flexible joints for an active life

Aging often brings joint stiffness and discomfort, but collagen can help here too. Joints, tendons and connective tissues are largely made up of collagen, which keeps them fluid and flexible. By supporting collagen production, supplementation can ease joint pain and improve mobility, helping you stay active and comfortable.

How collagen works in your body

Collagen supplementation doesn’t just add collagen to your body — it encourages your body to create more of it. This process is well-documented and can enhance the health of your skin, bones and joints. While a balanced diet with all the necessary nutrients is important, collagen supplementation provides targeted support to stimulate collagen production internally.

Choosing the right collagen

When selecting a collagen supplement, ensure it contains Types I-V collagen, as these are the primary types that support skin, bones, joints and connective tissues. A comprehensive collagen supplement with these types can maximize the benefits for overall health and vitality.

Collagen is a powerful ally in the quest to stay youthful, strong and active. By supporting skin hydration, bone strength and joint flexibility, it addresses some of the most common challenges of aging. Whether you’re looking to reduce wrinkles, strengthen your bones or keep your joints moving smoothly, collagen supplementation can help you feel and look your best at any age. Add it to your daily routine and embrace the benefits of this remarkable protein!

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The post As you age, collagen matters more than ever for bone and joint health appeared first on Women's Health Network.

Osteoporosis does not happen “just because” — there are always underlying causes. Some of these causes are lifestyle-related, while others stem from undetected health problems, with bone loss as just one symptom. However, this is not the message most women receive from their conventional doctors. Women with osteoporosis or osteopenia are often immediately prescribed bone drugs without additional testing. In many cases, no further tests are performed beyond the initial DEXA scan, and no effort is made to uncover the root causes of osteoporosis.

If you or your doctor suspect a serious bone health concern, a comprehensive osteoporosis medical work-up is essential. Below are the tests that can help uncover the underlying factors contributing to your osteoporosis.

Key tests for uncovering the causes of osteoporosis

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Take charge with osteoporosis tests

Osteoporosis is not an inevitable part of aging or a condition without cause. It’s often a symptom of deeper health issues or lifestyle factors that can and should be addressed. Unfortunately, many women are prescribed bone drugs without the necessary testing to uncover the root causes of their bone loss.

A comprehensive osteoporosis medical work-up is the key to understanding your bone health. By identifying factors like Vitamin D levels, calcium excretion, hormone imbalances and inflammation, you can create a personalized plan to rebuild and protect your bones naturally.

Your bone health is in your hands. By understanding the “why” behind your bone loss, you can take the first step toward lasting solutions. Don’t settle for a one-size-fits-all approach — investigate, uncover and empower yourself to take control of your bone health journey.

The post Uncovering the hidden causes of osteoporosis: essential tests every woman should know appeared first on Women's Health Network.

You may eat a healthy diet. You may take all the right nutritional supplements. But if you can’t digest all those nutrients and transport them to your cells, they’re not doing you much good. Robust digestion is crucial to bone health.

We tend to think that unless we have a bowel-related disease, a few digestive symptoms are “normal.” But even mild digestive issues can harm our nutrient absorption, and when these problems are chronic, real nutritional deficiencies can develop. Of the 20 bone-building nutrients you need every day, calcium is particularly vulnerable to poor absorption.

Digestive problems can have many causes, but the most common causes are:

• Unidentified food allergies or sensitivities. Many women have a low-grade allergy or sensitivity to certain foods. Because the allergic response in these cases is more mild or delayed compared to an acute allergic reaction, they can go unidentified for years. You may have occasional gas, bloating, diarrhea, intestinal cramping, headaches or irritability without connecting your symptoms to a specific food or ingredient. Some of the most common culprits are sugar, wheat (gluten), coffee, eggs, milk, corn, nuts and shellfish.

• Intestinal flora imbalance. Healthy digestion depends on millions of microbes that reside in your intestines. These tiny bacteria help break down nutrients for digestion, as well as manufacture certain vitamins, support your immune system and metabolize hormones. But these “friendly flora” are in competition with harmful bacteria that also seek to colonize your GI tract. If your diet is low in fiber and high in sugar and fat, or if you frequently take antibiotics, harmful bacteria can get the upper hand while the good guys die off by the millions.

If you have frequent or occasional digestive symptoms, it’s time to figure out why. Not only can you solve your symptoms, but good digestion ensures that the nutrients you eat are reaching your cells, improving your health, including that of your bone.

Fortunately, there’s a lot you can do to heal your GI tract. We’ve had great success helping women heal their digestion and get the most from their nutrition by making simple and practical changes to better their digestion and get the nutrients they need.

My top 10 steps for better digestion for bone health

1. Drink hot water and hot herbal teas for better digestion

Both help detoxify the body and build digestive strength. Simmering a few slices of ginger root in boiling water makes a ginger root tea that stimulates digestion. Ginger in food has the same effect, as does candied ginger root eaten after meals. Other herbs that promote good digestion and make excellent herbal teas are chamomile, peppermint and cinnamon.

2. Eat freshly cooked foods

Freshly cooked foods are the most nourishing and are free of molds or staleness. It’s better to eat a simple, freshly cooked meal than a complicated one made of leftovers.

3. Chew your food well and eat at a moderate pace

Ideally, you should chew each mouthful some 30 times, breaking the food into small particles and allowing the salivary enzymes to begin their work digesting the food. Try putting the fork down between each mouthful and swallowing one bite before taking another as a way to slow down if you’re accustomed to “bolting” your food.

4. Eat simply

Mixing many different types of foods taxes the digestive system. Experiment with simple meals of just two or three different foods.

5. Eat cooked foods instead of cold or raw foods

As traditional Eastern medicine explains, food must be “burned” in the “fire” of digestion. Cold and raw foods must be “heated up” more than cooked foods and as such they dampen and weaken the fire of digestion. People with weak digestion would do well to eat no or little raw or cold food or drinks. This means favoring cooked vegetables and fruits over raw produce, and using hot soups, casseroles, or grain and bean dishes in place of sandwiches or snack-type meals. Avoid cooling the “fire” with cold drinks or ice water during meals.

6. Eat in a peaceful and relaxed environment

If you do a little comparative test, you will note that you feel better and your digestion is smoother when you eat in a quiet, peaceful environment. Avoid watching television, reading, working or arguing with others when you eat. You will see the difference.

7. Eat fruit between meals, not with meals, and choose cooked fruit

Raw fruit dampens the digestive fire, especially during the winter when we are already cold. As such, those with weak digestion might find that eating raw fruit with meals causes intestinal gas and bloating. Cooked fruit is a fine dessert, and you can still use raw fruit for snacks — but know that even as an occasional snack, fruit might be a problem if your digestive fire is smoldering rather than blazing.

8. Avoid overeating

Excessive intake of food greatly burdens the entire digestive system. Ancient Ayurvedic medicine recommends consuming the amount of food that will fit into two cupped hands at any meal. Practice moving away from the table while you are still a bit hungry.

9. Sit still and relax a few minutes after eating

Digestion is an amazing process — it turns tofu enchiladas into blood and tissue cells. Resting a few minutes after eating gets this very complicated process off to a good start by allowing your body’s resources to focus fully on the digestive engine.

10. If all else fails, seek professional help to improve your digestion

If these simple self-help steps do not resolve your digestive problems, you should consider consulting both a physician and a nutritionist. A nutritionist can help you figure out if probiotics and other nutritional digestive aids would be useful. Your physician can investigate the possibility that a medical problem is affecting your digestion.

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Boost your digestion with a probiotic for bone health

If you’re interested in exploring an additional way to support your digestive well-being, our high-quality probiotic and prebiotic supplements are designed to complement your dietary choices. These supplements are a convenient and reliable option to further aid your digestion and ultimately, your bone health.

The post Is poor digestion weakening your bones? appeared first on Women's Health Network.

Modern life exposes us to a wide array of toxins that can accumulate in our bodies and do real damage to our health, including the health of our bones. Of particular concern are heavy metals — lead, cadmium, mercury — that research shows can disrupt calcium absorption, weaken bones and negatively affect overall health.

For example, did you know the body stores toxic heavy metals in the skeleton to minimize damage to other organs? While this may seem protective, it actually harms bone cells as these toxins displace important minerals. Even more concerning, during periods of high bone turnover — such as during menopause, pregnancy, lactation or after significant weight loss — these toxic metals can be released from the bones, causing damage to other systems in the body.

This is why supporting your body’s ability to detoxify — particularly from heavy metals — is crucial for protecting both your bones and overall health. Here are the detox support steps I recommend:

1. Focus on alkalizing nutrients
Chronic low-grade metabolic acidosis can make toxins more harmful. Alkalizing nutrients not only reduce toxin uptake but also enhance their excretion. Many detoxifying nutrients are also key bone builders:

• Calcium can limit the absorption of cadmium and lead. Aim for 1,200 mg of calcium daily through diet and supplements — more if you are pregnant or breastfeeding.
• Zinc is an essential mineral that supports detoxification through compounds called metallothioneins. Most people should get 15–30 mg of zinc daily.
• Magnesium deficiency encourages the absorption of toxic minerals, so aim for 500–800 mg of magnesium per day.
• Vitamin C plays a critical role in detoxification and binding daily toxic metal exposure. Take at least 2,000 mg of Vitamin C (ascorbate) daily.

2. Limit exposure to toxins
While it’s impossible to avoid all toxins, you can reduce exposure by drinking filtered or spring water, breathing clean air and avoiding products that may contain heavy metals, such as certain seafood or dental amalgams.

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3. Eat more toxin-busting foods
Include “super foods” rich in sulfur — like garlic, onions, ginger, eggs, broccoli, cauliflower and Brussels sprouts — in your diet. These foods enhance the production of glutathione, a powerful antioxidant that aids in detoxification. High-fiber foods are also beneficial, as they help bind and remove toxic metals from the body. Aim for 30 grams of fiber per day.

4. Boost beneficial bacteria
The probiotics in your gut can help protect you from absorbing toxic metals. For instance, certain strains of Lactobacillus can sequester arsenic, lead and cadmium. To support these beneficial bacteria, eat fermented foods and consider taking a daily probiotic supplement.

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As you can see, there are many steps you can take — starting today — to reduce the impact of toxins on your bone health.

The post 5 tips to protect your bones from heavy metal damage appeared first on Women's Health Network.

The link between stress hormones like cortisol and weakened bones is well-established, but there’s now some fascinating new science about just how deep this connection runs.

Osteocalcin: the bone protein that stress loves to steal

Recently, a groundbreaking study from Columbia University caught my attention. A renowned researcher, Professor Carsonski, has spent two decades studying a bone protein called osteocalcin. Why is osteocalcin so important? It’s a powerful protein produced by bone to trigger the creation of new bone cells — a key player in building and maintaining strong bones. But here’s the twist: this protein also plays a surprising role in how our bodies handle stress. In fact, it seems that osteocalcin is actually “sacrificed” by our bones during moments of extreme stress to protect us, and that’s where things get really interesting.

How stress changes osteocalcin’s role

Here’s what the researchers discovered: When we experience fear or a serious threat, our brain’s amygdala sends out an alarm signal. The amygdala is the part of the brain that processes fear and sends messages to prepare the body for danger. When triggered, the amygdala commands osteocalcin to flood into the bloodstream. The bone releases this protein, ensuring it is in an active state.

In this stress response, the osteocalcin protein is activated and sent from the bone into the blood, where it helps the body cope with the situation. It does this by taking on more glutamate, a neurotransmitter that keeps it active. Once in the blood, osteocalcin acts to turn off the parasympathetic nervous system, which normally helps us rest and recover. Instead, this shift keeps the body in a high-alert state.

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The body’s balancing act

Our bodies use two major systems to maintain balance: the sympathetic and parasympathetic nervous systems. The sympathetic nervous system activates the “fight-or-flight” response, preparing the body for immediate action. This response shuts down non-essential functions like digestion and shifts energy toward survival. It’s the system that revs us up, sending energy and urgency through our body. On the other side is the parasympathetic nervous system, which is responsible for “rest and digest.” It’s what helps us relax, recover and return to a calm state once the danger has passed.

Unfortunately, many of us live in a state of chronic stress. It’s as if there’s always a tiger on our tail — an unending cycle of fear driven by modern-day worries like not having enough time, money or security. We create immense stress in our minds, and our complex environment adds to the burden. This constant activation of the fight-or-flight response takes a toll on our bones.

What this means for bone health

When osteocalcin leaves the bone to support the stress response, it prevents our body from shifting into a relaxation mode. As a result, the fight-or-flight state runs unchecked, fueled by stress hormones like cortisol, epinephrine and norepinephrine, which are produced by the adrenal glands. If the adrenal glands are weak or exhausted, osteocalcin acts as a backup to maintain this response. Even if the adrenals are functioning well, the body still uses — and sacrifices — this valuable bone protein to cope with stress.

Bones are the Great Giver

In many ways, our bones are incredibly selfless. They give up minerals like calcium to keep our body’s pH balanced and our blood calcium stable, which is essential for survival. And now, we know that bone also sacrifices osteocalcin to help us manage stress. Truly, bone is the great giver. But this means we have a responsibility to take care of our bones in return.

How to protect your bones

One of the best ways to prevent stress from draining your bone resources is to minimize the need for these emergency responses. Start with a good alkaline diet, ensure you’re getting all the essential bone nutrients and actively work to manage your stress levels.

Stress is an inevitable part of life, but a lot of it comes from the mental pathways we create. The good news is that science is discovering new ways to build healthier neural pathways. I’ll be sharing more about these exciting developments soon. For now, remember to take a deep breath, relax and support your skeleton — it truly takes care of you.

The post How stress steals osteocalcin and weakens bone appeared first on Women's Health Network.

Like all animals, humans are designed with a skeleton meant to last a lifetime. Yet today, weak bones and unnecessary fractures have become all too common. In fact, almost half of all U.S. women over 50 will develop osteoporosis or osteopenia. And statistics show that one in three women and one in five men will experience an osteoporotic bone fracture. Every year, millions are prescribed bone drugs, despite their uncertain benefits and well-documented risks.

Is there a better way to preserve and rebuild the vibrant bone health nature intended us to have? Absolutely. I’ve had the privilege of helping thousands strengthen their bones, even after a diagnosis of osteoporosis. My Better Bones, Better Body® Protocol not only supports bone health naturally, but also enhances overall wellness by taking a whole-body approach. 

I’m excited to introduce you to the six science-backed, holistic strategies that make up my Better Bones, Better Body® Protocol. These are 6 essential steps for naturally strengthening your bones and improving your overall health. Each one is important!

1. Assessment & testing for active bone loss and hidden risk factors

When DEXA scan results are lower than expected, many women don’t receive further testing, leaving the real cause of their bone health concerns a mystery. Instead, they’re prescribed bone drugs and never realize the real problem is low Vitamin D, hyperparathyroidism or even celiac disease.

That’s why my first step when working with any woman with bone health concerns is to dig deeper — further testing and detective work can reveal what’s really going on with your bones. Get a list of helpful tests to request from your provider.

2. Eat more alkalizing foods

Including more alkalizing foods in your diet can support your body in maintaining an ideal pH balance, which helps keep you in a more alkaline state. This is essential for health because when your body becomes too acidic, it struggles to buffer excess acid, potentially taking minerals like calcium from your bones to restore balance. By eating more alkalizing foods, you can reduce the demand on your body’s mineral stores, helping your bones and other systems function smoothly.

Foods that promote alkalinity include leafy greens, broccoli, cucumbers and root vegetables. These are rich in minerals like magnesium and potassium, which can aid in counteracting acidity. Opting for whole fruits, like apples and berries, also adds a gentle alkalizing effect while delivering antioxidants and other nutrients. Get my basics for starting an alkaline diet.

3. Tailored nutritional supplementation

Bone health depends on a steady supply of nutrients — 19 key bone-building nutrients, to be exact — but many people fall short of getting what they need. Achieving strong bones requires not only the right amounts of these essential vitamins and minerals but also a careful balance in forms that support alkalinity. Nutrients like calcium, magnesium and Vitamin D work together to maintain bone density and strength, while alkalizing forms help ensure these nutrients can be absorbed and utilized without depleting your body’s natural mineral reserves.

Find out more about how I formulate Better Bones Builder to give you the exact nutrients you need.

4. Improve digestion and absorption

Our bodies rely heavily on the food we consume and, more importantly, our ability to absorb those nutrients. Strong digestion is essential to breaking down foods effectively, allowing the body to draw out the vitamins, minerals and energy it needs to sustain healthy bones. However, when toxins like heavy metals and chemicals enter our systems, they can interfere with this process. These toxins may impair nutrient absorption and disrupt cell function, limiting the body’s ability to access critical nutrients for bone health.

Maintaining a healthy digestive system and minimizing toxin exposure are vital steps toward building and protecting strong bones.

5. Exercise to build bone health

Research reveals that bones respond dynamically to physical load, becoming stronger and denser in response to weight-bearing and resistance exercises. Activities like walking, jogging and strength training apply gentle stress to the bones, stimulating growth and mineralization. This process fortifies bone density and structure, making bones more resilient to fractures. By maintaining an active lifestyle, you can support both muscle and bone health, ultimately helping to protect against injury and falls as you age.

6. Stress reduction and emotional resilience

I have long observed the significant impact of chronic stress on bone health, and now research has clarified the exact mechanisms involved. Today, we know that ongoing stress activates the sympathetic nervous system, leading to the release of adrenal hormones like cortisol. High cortisol levels over time can interfere with the body’s ability to renew and maintain bone tissue, gradually depleting essential minerals and weakening bone density.

What this means is that stress management isn’t just beneficial for mental well-being — it’s also essential for sustaining strong, resilient bones. By incorporating practices to reduce stress, such as relaxation techniques, regular exercise and quality sleep, you can make a meaningful difference in supporting your long-term bone health.

Why the natural approach to bone health works

I developed these natural bone health protocols over 40 years ago, and they were later validated by the United States Surgeon General who agreed that nutrition and lifestyle modifications should be the first step before drug therapy. It’s exciting to see more people, from researchers to women like you, finally embracing these steps for building strong, healthy bones.

I hope the 6-step protocol has inspired you to take control of your bone health with confidence and optimism. The truth is, your body has an incredible ability to heal and strengthen itself when given the right support.

Remember, you don’t have to do this alone. Whether you’re just starting your bone health journey or looking for natural ways to improve your results, we’re here to guide you every step of the way. I’m so glad you’re taking these important steps for your health, and I’m excited to see the positive changes that lie ahead for you.

Let’s build stronger bones — and a stronger, healthier you — together!

The post Dr. Brown’s 6 Steps for better bone health appeared first on Women's Health Network.

Bone loss and joint pain might seem like completely separate issues, but the truth is they share a powerful link: chronic inflammation. Once you understand this connection, it can be the key to unlocking new ways to protect your bones, your joints — and your overall health and well-being! Read on for my simple steps to tame inflammation and why it matters for stronger bones and improved joint health.

Chronic inflammation does more harm than good – for both bones and joints

Inflammation is a natural positive response by your immune system to injury or infection. It’s a critical part of the body’s healing process by which damaged tissues are broken down, recycled and replaced with healthy new tissue. However, when the repair process falters, the tear-down inflammation stage becomes chronic. And this can do more harm than good, especially when it comes to your bones and joints.

How inflammation causes bone loss

Inflammation disrupts the balance between bone resorption (the breakdown of bone) and bone formation (the rebuilding of bone tissue). Normally, these two processes work in balance, but chronic inflammation tips the scales in favor of bone breakdown.

• Osteoclasts vs. osteoblasts: Osteoclasts, the cells that break down bone, become more active during periods of chronic inflammation. At the same time, osteoblasts, the cells responsible for building new bone, become less effective. This imbalance leads to a gradual loss of bone density.

• Hormonal impact: Inflammation also disrupts hormones that are crucial for bone health, especially during and after menopause. For example, estrogen plays a protective role in maintaining bone density, and when estrogen levels fluctuate (as they do during menopause), inflammation can further accelerate bone loss.

Inflammation not only weakens bones but also increases the risk of developing autoimmune conditions, such as rheumatoid arthritis, which further impacts both bone density and joint health.

How inflammation leads to joint pain

Just as inflammation can weaken bones, it also wreaks havoc on joint health and is a lead contributing factor to joint pain and stiffness.

• Cartilage breakdown: Inflammation causes the breakdown of cartilage, the soft tissue that cushions joints and allows for smooth movement. Without enough cartilage, bones rub against each other, causing pain, stiffness and limited mobility.

• Synovitis: In autoimmune conditions like rheumatoid arthritis, inflammation affects the lining of the joints (called the synovium). This leads to synovitis, which causes painful swelling, joint stiffness and further joint damage.

Whether it’s osteoarthritis or an autoimmune disease, chronic inflammation is the underlying factor that causes the destruction of joint tissue.

How does chronic inflammation develop? 5 key lifestyle + environmental factors

Several lifestyle and environmental factors contribute to chronic inflammation, leading to both bone loss and joint pain:

• Poor diet: A diet high in processed foods, sugar, and unhealthy fats and alcohol can trigger inflammatory responses in the body. These foods are acidifying in the body. They also increase cytokines, which are inflammatory molecules that worsen bone loss and joint pain.

• Lack of exercise: A sedentary lifestyle allows inflammation to accumulate, reducing circulation and worsening joint stiffness and bone weakening. 

• Chronic stress: The hormone cortisol, which is released in response to stress, can cause inflammation when consistently elevated. Long-term stress leads to higher inflammation, weakening bones and irritating joints.

• GI health issues: Poor gut health, especially conditions like leaky gut syndrome, allows harmful bacteria and toxins to enter the bloodstream, reducing nutrient absorption and triggering widespread inflammation. This systemic inflammation can affect both bone and joint health.

• Environmental toxins: Exposure to pollutants, chemicals and environmental toxins can cause your immune system to remain in a constant state of alert, exhausting anti-inflammatory nutrient stores and antioxidants. These deficiencies also add to the fire of chronic inflammation that affects your entire body, including your bones and joints.

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Natural ways to combat inflammation and protect bone and joint health

Thankfully, there are many natural strategies to reduce inflammation and protect your bones and joints:

• Anti-inflammatory alkaline diet: Give your diet a high antioxidant, alkalizing boost by focusing on whole, nutrient-dense foods that naturally reduce inflammation and promote overall health. Incorporate omega-3 fatty acids — found in foods like fatty fish (salmon, mackerel), walnuts and flaxseeds. These essential fats are known to lower inflammation in the body. Add an abundance of leafy greens (such as spinach, kale and arugula), along with antioxidant-rich berries and other colorful vegetables. They help combat oxidative stress, another driver of inflammation. Nuts and seeds provide a rich source of healthy fats, protein and vitamins that also fight inflammation.

At the same time, minimize your intake of processed foods, refined sugars and simple carbohydrates, which can spike blood sugar levels and trigger inflammatory responses. Shifting to an alkaline diet supports bone and joint health while keeping inflammation at bay.

• Exercise: Incorporating regular weight-bearing exercises (such as walking, weightlifting or resistance training) strengthens bones and helps prevent bone loss. Meanwhile, low-impact activities (swimming, cycling) help keep joints mobile and reduce stiffness without overloading them.

• Stress management: Managing stress is crucial for reducing inflammation. Techniques like meditation, deep breathing and yoga can help lower cortisol levels and reduce the inflammatory response in your body. Regular Tai Chi and Qi Gong are also helpful.

• Bone-building + joint-supporting supplements: You want to give your body rich sources of nutrients that target your bone and joint concerns. For protecting your bones, our Better Bones Builder formula is a comprehensive daily supplement that provides your bones with all the vitamins, minerals, antioxidants and micronutrients needed to promote strong, flexible bones.

Inflammation is the silent force that connects bone loss and joint pain. By understanding how it impacts your bones and joints, you can take steps to reduce inflammation and improve your overall health. Simple lifestyle changes like eating an anti-inflammatory diet, staying active, managing stress and using targeted supplements can go a long way in protecting both your bones and joints.

Don’t wait for bone loss and joint pain to worsen — start addressing inflammation today for a healthier, pain-free future.

The post What do joint pain and bone loss have in common? Inflammation appeared first on Women's Health Network.