🦴 The 5 Myths of Osteoporosis The Slow Kitchen Podcast with Cat Dillon, RHN, FDN-P Your bones deserve more than calcium and a reminder to wait until you're older. When I requested a DEXA scan before age 65, I wasn't expecting to discover I had osteoporosis. That experience made me look more closely at what influences our bone health, particularly during menopause and beyond. In this episode, we're unpacking five common myths about osteoporosis and exploring why a more whole-picture approach matters. 🥄 What We Talked About 🦴 Myth #1: I'm too young to worry about osteoporosis. Why bone health deserves attention well before 65, how declining estrogen affects bone loss, and why osteopenia shouldn't be brushed aside. 🥗 Myth #2: I eat healthy and exercise, so I can't have osteoporosis. Why good habits don't tell the whole story. We talk about nutrient absorption, gut health, adequate food and protein, resistance training, hormones, medications, and other factors that may influence bone health. 💊 Myth #3: I have to take medication. I can't improve my bone health naturally. Osteoporosis treatment isn't one-size-fits-all. We explore why fracture risk matters, how nutrition and exercise can complement medical care, and why supporting your bones doesn't have to mean choosing between medication and lifestyle changes. 🥛 Myth #4: Calcium alone prevents osteoporosis. Calcium matters, but so do protein, vitamin D, magnesium, other nutrients, hormonal health, digestion and absorption, and the mechanical stimulus that encourages bones to adapt. 🏋️♀️ Myth #5: It's unsafe to exercise when you have osteoporosis. Why strength training, balance, and appropriate bone-loading exercise can be valuable, how to approach training safely, and why walking alone may not be enough. 💡 The Bigger Picture Your bones are influenced by more than one nutrient or one treatment. Nutrition, gut health, hormones, muscle, medications, medical history, and the demands you place on your body all deserve consideration. The goal isn't to follow more food rules or become afraid of movement. It's to understand your individual needs, ask better questions, and make informed decisions about your health. 🔎 Mentions & Resources 📘 Bone Health Blindspots Guide Want to explore more of the factors that can influence your bone health? Get the Bone Health Blindspots Guide! Download my Protein Playbook Meal Guide Fracture Proof Your Bones, Dr. John Neustadt 🩺 Thinking about your own bone health? If you're postmenopausal and have osteopenia or osteoporosis, I help women look beyond the usual calcium-and-vitamin-D conversation and explore how nutrition, gut health, hormones, muscle, and lifestyle fit into their individual picture. My approach brings together my experience as a registered holistic nutritionist, former personal trainer, and chef, along with what I've learned navigating my own bone health. Interested in individualized support? Start by completing an application at https://catdillon.com/RevitalizeHER. We'll explore your concerns, health history, and goals to see whether working together is the right fit. The Slow Kitchen Podcast Episodes 22 & 23 Go back and listen to these episodes for more on osteoporosis, osteopenia, and bone density screening. Listen to Episode 22 - Click here! Listen to Episode 23 - Click here! 📚 Research Mentioned LIFTMOR trial: Research examining supervised high-intensity resistance and impact training in postmenopausal women with low bone mass. The findings highlight the potential benefits of appropriately prescribed exercise, with proper screening and supervision. 💌 Enjoying The Slow Kitchen? If this episode gave you a new perspective, I'd love for you to leave a review or share the show with a woman who needs to hear this conversation. She may think she's too young to worry about her bones, that calcium is the whole answer, or that there's nothing she can do beyond medication. Sometimes, a different perspective is the beginning of asking better questions. Thanks for joining me in The Slow Kitchen. Until next time, keep nourishing yourself well, keep building strength, and remember: taking care of yourself isn't about following a pile of rules. It's about understanding your body and giving it the support it needs to thrive. ❤️ More Resources for You: Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. 👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacksConnect with Me: Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn
