Let’s talk bone health!
The deep winter months are the ideal time to replenish our reserves and rebuild our strength. Living in synch with nature is foundational to an Ayurvedic lifestyle. We find that our own circadian and internal clocks begin harmonizing with the rise and fall of the sun as well as the ebb and flow of the seasons. With the Winter Solstice behind us, we can look forward to longer days but Spring is still a ways off.
According to the Ayurvedic and TCM calendars, we are very much in the deepest month of winter right now (January). The bright and brisk energy of early fall and vata is acquiescing to the heavier and slower energy of late winter and kapha. According to TCM, we are in our ‘yin’ energy which invites us to stay in hibernation for another month or so. Having moved beyond the chaos of the holidays, nature encourages us to lay low, stay warm, and recharge right now. As we hunker down for the final weeks of winter, this is the time to nourish your kidneys and your adrenals, and bone up on your bone health.
Bone loss isn’t a very glamorous topic, it doesn’t translate well to Instagram. Quite honestly, it tends to sneak up on us. Everything’s going along swimmingly when all of the sudden we find ourselves discussing BMD, the side effects of Fosamax, and which calcium supplements are most bio-available at book club!
Staying warm, hydrated, and nourished is key to bone health.
Our bone mineral density (BMD) is at its peak when we’re 30 and declines with each passing decade. But hold the sad trombone, there is good news! I’ve got a few natural ways you can mitigate that loss, boost your bone health, and rebuild your body!
Resistance training – 5x/week at 80% capacity – boosts bone health, increases strength and stamina, and can alter the shape of your body.
First up? Get weights.
Getting adequate exercise during these late months of winter can be challenging; it’s often too cold or icy to go for your daily 7am walk. But I have another idea. There is ample evidence that resistance training – 5x week at 80% capacity – maintains and even increases our muscle mass. Strength training, along with a calcium-rich diet (eat those greens and beans y’all!!), is also linked to high bone mineral density (BMD). Check out this article Strength Training + Menopause.
If heading out to the gym isn’t your jam and a home gym is not an option, consider beefing up your yoga practice. During the winter months, I practice with weights 2-3 times a week. Try this Yoga with Hand Weights sequence and see how you feel. You don’t need heavy weights, in fact, 2-3 pounds will be sufficient. You can work up to heavier weights if your body approves or, stick with lighter weights and simply add more reps. Have fun with this and let me know what you think!!
Second plan? Get oil.
Support healthy bones with a daily warm oil massage with Nourish Vata Oil, available in 4oz and 8oz bottles.
Oil, oil, everywhere… and I do mean everywhere. We should be consuming an appropriate amount of high quality oils in our diet such as olive oil, ghee, and sesame oil. But how about adding an external application of oil? A massage with warm oil is an excellent antidote to the cold, harsh winter. If you’re a sturdier constitutional type (hello Kapha), oiling your body twice a week is most likely sufficient. If you have more vata in your ayurvedic DNA, then daily is your protocol. The Nourish Vata Daily Massage Oil by Copper Cup Ayurveda is the winner in this regard. This proprietary blend is infused with the powers of Dashmoola, among other herbs. Dashmoola is prized for its ability to improve muscle strength and provide robust bones and joints, and is one of the go-to herbal combinations to support vata dosha.
The highly-concentrated Mahanarayan oil is available in 4oz and 8oz bottles.
The traditional Mahanarayan oil has been used for centuries in Ayurvedic medicine to support the tendons, ligaments, joints, and nerves. It has a warming quality to it and is infused with herbs that are nourishing to the bones and joints. Oil enemas – known as basti in Ayurvedic medicine – is another highly effective protocol for supporting healthy bone tissue and formation. There are specific oils and certain herbs (think: dashamoola) to use for this treatment and getting with a trained professional is paramount. I do strongly encourage it; there is nothing quite as nourishing and grounding as a colon full of warm oil. Trust me.
Third item on the agenda for better bone health? Get fed.
Head over to the Food as Medicine blog to discover the top 5 foods for building better bones!
