5 Ways Paleo Builds Strong Bones

Paleo is simply eating in accordance with our genetics, nourishing the body in the way nature intended. A diet based on traditional, hunter-gatherer foods maximizes health, healing and wellbeing…and benefits all aspects of the body, not just digestion!

Eating within a Paleo template alleviates and remedies chronic aches and pain, weight-gain, poor energy levels, fluid retention, hormonal imbalance and other conditions aggravated by chronic inflammation, while simultaneously supporting heart health, bone & joint integrity, stable moods, immune function, sound sleep, mental clarity and much more.

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The Rise of Osteoporosis

Bone weakness can be a manifestation of inadequate or absence of critical bone nutrients, absorption interference or insufficient skeletal use (sedentary lifestyle). Bone loss conditions include osteoporosis, osteopenia, poor dental health, loss of height over time, bone pain, or stiffness in muscles and joints. 

Bone health is not as simple as supplementing extra calcium! Have you ever noticed levels of osteoporosis continue to rise despite high rates of calcium supplementation?

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5 Ways Paleo Helps...

The following are five specific ways the Paleo Diet and Lifestyle enhance sound sleep. Further information is thoroughly detailed in The Paleovation Workbook (specific section locations are noted in parentheses; supplemental topic info is accessible here.)

1.      Supplies All Bone-Building Components in Bioavailable Forms (Day 16) 

With single-minded focus on calcium for bones, many overlook the importance of other minerals, vitamins, proteins and fats.  

a.  The Paleo Diet focuses on abundant vegetables which not only supply ample calcium, but also magnesium, phosphorus, boron and other trace minerals.  
b.  Using bone broth as a staple food provides hard-to-attain collagen and glucosamine proteins, both of which are crucial to building bone matrix (in the workbook, Cooking 'Assignment' #1 is bone broth; benefits and techniques detailed in Prep Section F).  
c.  Emphasis on naturally fatty foods, such as pasture-raised animal products or sardines, supply necessary EPA and DHA omega-3 fats for bone marrow integrity, as well as fat-soluble vitamins K2 and D3 for proper calcium metabolism.   

2.      Less Interference with Calcium Absorption (Days 7 & 16) 

Paleo removes grains and legumes which contain antinutrients. These mineral ‘traps’ effectively prevent the body from absorbing critical bone-building minerals within the digestive tract, most notably phosphorus, magnesium, zinc, iron and calcium.  

3.       Calcium Is Properly Directed into Bone and Teeth (Days 7 & 16) 

The little-known, fat-soluble vitamin K2 is responsible for collecting calcium that was incorrectly deposited in soft tissue (think arteries, joint padding, kidney stones) and properly redirecting it into the bone structure. Unfortunately, modern factory-farming practices have bred K2 out of conventional animal products. Paleo emphasizes traditional foods that naturally supply vitamin K2. These include fatty products from animals raised in their natural environment, eating their natural diet:  grass-fed butter and cheese, pasture-raised egg yolks or organ meats, and even sardines.  

4.       Proper Bone-Stimulating Movements (Days 10 & 16) 

Bone needs to be stressed to encourage the body to reinforce and strengthen skeletal structure. The Paleo Lifestyle encourages functional movements and exercise (typical of our ancestors’ normal activities) to effectively stimulate bone integrity. Many suggestions, from beginner to advanced, are outlined in The Paleovation Workbook. 

5.       Less Influence from Elevated Cortisol (Days 11 & 12) 

Stress causes an elevation in cortisol which not only interferes with bone-building, but actively encourages bone breakdown! Paleo substantially reduces digestive stress and cortisol levels by focusing on anti-inflammatory and easy-to-digest foods. Stress-reducing lifestyle techniques are equally addressed. 

Can I get calcium without dairy? Consider this:  Where does a grass-fed cow get her calcium? From milk? Nope, from her natural diet of grass. Likewise, humans can meet calcium needs within their natural diet of hunter-gatherer foods.

Note:  Yes, calcium is the most prominent mineral in bones so many are concerned about removing dairy from the diet. The Paleovation Workbook thoroughly explains non-dairy calcium sources along with strategies to improve calcium absorption and ensure it is deposited in the bones (Days 7 & 16). 

 

There Is No Catch! Simply Eating Paleo Naturally Induces Proper Body Function.

 

Just 2-3 weeks eating Paleo is enough to clearly perceive vast improvement in health and vitality. The best news is health benefits emerge solely from conscientious food choice:  just eliminate inflammatory foods and emphasize restorative, traditional foods. There are no expensive powders, specially-formulated products or endless exercise routines necessary.

The body already has the innate ability to heal – Paleo creates the ideal set of circumstances to foster and sustain this natural healing.

How Do I Start?

Individuals new to Paleo often appreciate assistance identifying typical inflammatory foods, sifting through abundant Paleo resources, finding easy-to-understand information and staying prepared. This is the basis of The Paleovation Workbook:  It’s like having a trusted mentor supporting the reader each day. 

The Paleovation Workbook details the Why's and How's for healthy, long-term diet change

This workbook is arranged in easy-to-read, daily sections designed to keep the reader informed and organized. Each day reinforces the commitment to dietary change by explaining specifically why these diet changes improve health as well as how to implement them, loaded with ideas for snacks, recipes, socializing, practical planning assistance.

Substantial information is compiled in an easy-to-read “bottom-line” format with charts, checklists, templates and practice exercises. Additionally, to build a balanced approach to lifestyle modification, information includes other pillars of health such as stress management, sleep tips, sensible exercise and more:

Informative Topics:     

  • Destructive nature of sugar and starch

  • Fat facts – the good, bad and ugly

  • Problems with modern foods

  • Chronic inflammation and its complications

  • Cholesterol and heart disease

  • Autoimmune support

  • Gut health and probiotics

  • Detrimental effects of stress

  • Smart nutritional supplementation

How-To Topics:

  • Stock a Paleo kitchen

  • Generate meal ideas and recipe resources

  • Manage food cravings

  • Enhance fat-burning metabolism

  • Substitute non-Paleo foods

  • Devise strategies for social situations

  • Promote deep sleep

  • Break through a weight loss plateau

  • Solidify long-term dietary success

The advantage of this workbook is it teaches the reader what to do AND how to do it, ultimately increasing odds of lasting success.

Develop a Personalized Dietary Template

Elimination diets are commonly used to test for food allergies or sensitivities. The method is simple, just avoid specific irritating foods for a set period of time, then carefully reinstate them to observe personal tolerance levels. Participants learn to connect the dots between their trigger foods and symptoms of inflammation within their bodies.

The Paleovation Workbook walks the reader through a 4-week elimination diet and reintroduction period. The beauty is that there are no cookie-cutter results – each person reveals a customized list of well-tolerated foods. In the long run, this knowledge is used to formulate a personalized, flexible approach to dietary success.

The Paleovation Workbook provides the framework to stay informed, motivated and accountable during the short-term Paleo transition as well as long-term, healthy diet management.

Cheers to your renewed health and vitality!

Rachel & Kelly