Bones do so much more than just hold you up—they’re living tissue, storing minerals, producing blood cells, and supporting your immune health. Protecting them takes more than a “just drink milk” approach or a quick prescription. While many doctors treat bone loss with meds and weightlifting, there’s a deeper, whole-body approach that addresses the real causes. Because bones aren’t invincible, and plenty of sneaky factors can impact their strength and health.
your bones don’t live in isolation
Bone health is woven together with other essential systems in the body, from your hormones and digestion to your immune system. At the core of osteoporosis are often systemic issues—chronic inflammation, nutrient deficiencies, and imbalances that weaken bones over time. That’s why a functional approach is so powerful: it goes deep, working to rebalance the body, restore nutrients, and quiet inflammation. When we address these core factors, we’re supporting stronger bones from the inside out, aiming to preserve your bone health—and ideally, make medication unnecessary.
the bone breakdown
Osteoporosis isn’t just “weak bones,” it’s an imbalance in how your body builds and breaks down bone. Many people think bones are permanent, but they’re alive, constantly being remodeled and renewed by two types of cells: the builders (osteoblasts) and the demolition crew (osteoclasts). When these two are working in harmony, bones stay strong and resilient. But when the balance tips—when the demolition crew gets overactive and the builders can’t keep up—bones start to thin out, becoming fragile and more likely to fracture.
While age and genetics play a role, bone loss is driven by more than just getting older. Chronic inflammation, metabolic shifts, toxins (like heavy metals and chemicals in plastics), hormonal changes, and lifestyle choices (diet, exercise, stress) all impact bone health. Since every system is connected, an imbalance in one area can lead to weaker bones over time.
how can you keep your bones happy?
The good news is that you don’t have to sit back and wait for your bones to lose their mojo. There are plenty of practical steps you can take to keep your bones in balance and fend off the fracture risk.
1. detox your life
Toxins can interfere with bone health by disrupting hormonal balance and increasing inflammation, which accelerates bone breakdown. Here are ways to minimize exposure and help your body naturally detox.
Ditch Toxins: Avoid plastic food containers; go for glass or stainless steel. Check out the EWG Dirty Dozen list for produce to buy organic, and use HEPA filters at home.
Quit Smoking: Not only is smoking damaging to your lungs and heart, but it’s also a bone bully.
Support Your Body’s Detox Pathways: Drink plenty of water, eat fiber-rich foods, and add cruciferous veggies (like broccoli and kale), and get sweaty to boost liver function and flush out toxins.
2. feed your bones:
Osteoporosis isn’t just about calcium—it’s about the balance of a range of at least 12 essential minerals and nutrients. While calcium is vital for bone structure, research shows that calcium from supplements alone isn’t well absorbed and may even increase calcification in bones (making them more brittle) and arteries (restricting blood flow). For stronger, healthier bones, focus on getting a variety of bone-supporting nutrients from whole foods instead:
Calcium Get calcium from food sources for better absorption. Great options include leafy greens, almonds, beans, sesame seeds, and Brazil nuts.Vitamin DEssential for calcium absorption. Sunshine is the best source, but if you’re in low-sunlight areas (like the PNW), add fatty fish and a quality supplement to keep levels optimal.MagnesiumMagnesium is crucial for calcium absorption and bone health, on par with Vitamin D. Find it in raw cacao, dried seaweed, beans, whole grains (like buckwheat, quinoa, and millet), almonds, cashews, sesame seeds, andchlorophyll-rich foods (like spirulina, chlorella, and blue-green algae).
Vitamin K2: Directs calcium to bones (not arteries) for better bone health. Find it in leafy greens and fermented foods like natto and sauerkraut.
Healthy Fats Anti-inflammatory fats support bone health by reducing inflammation. Most people aren’t getting enough. Increase Omega-3s and medium-chain triglycerides (MCTs) from sources like salmon, flaxseeds, walnuts, and coconut oil. Fish oil supplements can also help.
ProteinProtein is essential for bone and collagen structure, so don’t skip it. Animal sources are most bioavailable; choose grass-fed, lean meats for the best quality.
what you can do right now
Get Moving: Your bones love a good workout, especially weight-bearing exercises like Pilates and strength training. Resistance on your bones activates the “builders” to keep putting work into building new bone cells.
Stress Less: Chronic stress means more cortisol, a hormone that accelerates bone breakdown. Practices like yoga, meditation, nature walks, and even slowing down throughout your day can help lower cortisol levels and keep your bones stronger.
Test, Don’t Guess: Bone health can’t be felt, so data matters! A DEXA scan provides a clear picture of your bone density, helping you and your health team understand “what’s going on in there?” to create a personalized plan to track and improve bone health over time.
Seek Personalized Guidance: Work with our experts at Unscripted Clinic to develop a tailored plan that meets your unique bone health needs. We can guide you on nutrition, supplements, and lifestyle changes suited specifically to you. Tailored recommendations might include nutrients like alpha-lipoic acid to boost antioxidant support, or berberine to help balance bone breakdown and building activity.
in a nutshell
Your bones are more than just structure—they’re living tissue that supports immunity, stores minerals, and impacts whole-body health. Protecting them takes more than calcium or a quick fix. A functional approach addresses inflammation, nutrient balance, and lifestyle factors that impact bone strength. Simple steps like eating nutrient-rich foods, detoxifying your environment, staying active, and managing stress can strengthen bones from the inside out and support lasting health.
hi there! If you're new here, welcome to Unscripted Clinic—a wellness practice dedicated to finding and addressing the root causes of health concerns. We focus on optimizing gut health, metabolic function, and reducing inflammation to create a strong foundation for lasting wellness. Led by Cara Merak, a nurse and health coach here in Newcastle, WA, Unscripted Clinic practices personalized and informed health care that goes beyond just managing symptoms. We’re here to support and empower you in building a vibrant, balanced life.
Your path to optimal health is unscripted.
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