What Should I Eat for Strong Bones If I Am Vegan, Gluten-Free, and Have Osteoporosis?

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What should I eat for strong bones if I'm vegan, gluten free, and have osteoporosis? This is JJ Virgin, four time New York Times bestselling author, celebrity nutrition expert, and fitness hall of Fam. I've been on a lifelong quest for answers to the toughest health questions and now I'm sharing what I found with you. Welcome to Ask the Health Expert. What should I eat for strong bones if I'm vegan, gluten free and have osteoporosis? Green beauty7945 from Instagram asks. So I have a couple questions that I will just throw throw out in general that I want to find out about this and then I will roll through what you can do when we come back.

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All right, so the first question I'd really love to know, Green Beauty 7945 is how old are you and do you have regular periods? Are you in menopause? Where are you at now? Remember your teens, 20s. These are our big bone building years. So you want to make sure that you're having regular periods during those times. So teens, 20s, 30s, like make sure everything's optimized. I got some buddies who are amazing at periods and how to work with them, like Elisa Vitti, Dr. Jolene Brighton, Dr. Nat Kringudis. So if that's your issue, seek out help. Get that dialed in. Because hormones obviously are super important. Estrogen and progesterone are critical for good healthy bones. They work together to do that. So we want to make sure that that's dialed in. And that's where it can be really concerning. If you are amenorrheic. You don't have your period when you're in your teens and twenties and maybe you're doing a lot of very acidic things like diet sodas that leach the calcium from your bones to buffer your PH back to normal. Next thing is, we want to make sure that you've got a good acid alkaline balance. So you're avoiding doing big acidic things like, you know, sodas and coffee. And you're not eating animal products. But it doesn't mean don't eat those if you are eating them. It means balance it out with lots of greens. So not an issue for you. But for the average person, let's really look at acid alkaline balance. Super important because again, your body will leach minerals to buffer your PH back to normal. Here's some things to think about. I want to make sure that you're taking a good vegan multi, but my issues will be getting good omega 3s and getting good vitamin D because vitamin D3 is from animal source and the real good omega 3s to get EPA and DHA is generally from fish, although you can get it from algae. So while I'm going to say, hey, do flax, do Chia, these help with bone remodeling. Also get your algae up. Get your algae up and vitamin D with K. You know vitamin D helping you absorb calcium and K directing it to the right spots. So check your vitamin D levels 25 hydroxy vitamin D and make sure between 50 to 80 ngs per milliliter. Try the UV exposed mushrooms. Get out into the sunshine but make sure you're monitoring your vitamin D. Get good sources of protein. Make sure you're getting enough protein in your diet. Super important when you're vegan because all your protein sources are pretty much going to come from protein mixed with fat or protein mixed with carbs. So make sure you're not going over carving here and then manage your stress. Stress is catabolic. It breaks down muscle and bone. So check your stress. You could do something called an adrenal salivary index test. I just did one by the way yesterday because I just went through some tremendous unexpected stress and it took its toll on my gut. So I am bouncing back. This is a great test to do to really see what's going on where you are in stress and what you can do about it. Things like vitamin C, which helps with collagen production, can be super helpful as well for lowering stress hormones. As can tapping Shout out tapping solution Nick Ortner as can meditation shout out Emily Fletcher Ziva as can high intensity interval training. And speaking of high intensity interval training, resistance training, especially lifting weights over your head, loading your spine, doing things like squats, really loading your spine and your hips is really, really important. All right, there you go. This is JJ with Ask the Health Expert. I do this five times a week, so make sure you never miss a show by going to subscribetojay.com.

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