Author: Mokhtar

Healthy Knee Bone
Healthy Knee Bone: Tips for Maintaining Strong and Resilient Joints

As we age, our bones become more prone to damage and injury. One of the most important joints in our body is the knee joint. The knee joint is made up of bones, cartilage, and ligaments that work together to provide stability and mobility. It is essential to take care of our knees to maintain their health and prevent injuries.

Understanding Knee Anatomy is crucial in maintaining healthy knees. The knee joint is made up of three bones: the femur, tibia, and patella. The femur is the thigh bone, the tibia is the shin bone, and the patella is the kneecap. These bones are connected by ligaments and surrounded by cartilage, which acts as a cushion and helps absorb shock. The muscles around the knee joint also play a crucial role in movement and stability. By understanding the anatomy of the knee, we can take better care of our knees and prevent injuries.

Key Takeaways:
- Understanding Knee Anatomy is essential for maintaining healthy knees.
- The knee joint is made up of bones, cartilage, and ligaments that work together to provide stability and mobility.
- The muscles around the knee joint also play a crucial role in movement and stability.
Understanding Knee Anatomy

The knee joint is a complex structure that connects the thigh bone (femur) to the shin bone (tibia) and is responsible for supporting the weight of our body and allowing us to move our legs. To understand how to maintain a healthy knee, it is essential to have a basic understanding of its anatomy.

Bones and Joints

The knee joint consists of three bones: the femur, tibia, and patella (kneecap). The femur and tibia meet at the knee joint and are held together by several ligaments, including the anterior cruciate ligament (ACL) and collateral ligaments. The patella sits in front of the knee joint and is connected to the femur by the patellar tendon.

Muscles and Ligaments

Several muscles surround the knee joint and are responsible for moving the leg. The quadriceps muscles are located at the front of the thigh and are responsible for extending the leg. The hamstrings are located at the back of the thigh and are responsible for flexing the leg. The calf muscles are located at the back of the leg and are responsible for pointing the foot downwards.

In addition to the ligaments that hold the bones together, there are also several ligaments that provide stability to the knee joint. The cruciate ligaments are located inside the knee joint and help to prevent the femur and tibia from sliding back and forth. The collateral ligaments are located on the sides of the knee and help to prevent the knee from moving too far from side to side.

Cartilage and Membranes

Articular cartilage is a smooth, shiny substance that covers the ends of the bones in the knee joint. It helps to reduce friction between the bones and allows them to move smoothly. The synovial membrane is a thin layer of tissue that lines the inside of the knee joint. It produces synovial fluid, which lubricates the joint and reduces friction.

Maintaining a healthy knee requires taking care of all the components that make up the knee joint. By understanding the anatomy of the knee, we can take steps to prevent injuries and keep our knees healthy and pain-free.

Common Knee Problems and Causes

As we age, our knee joints may experience wear and tear, leading to common knee problems. Knee pain is one of the most common knee problems that people experience, which can be caused by a variety of factors. Knee pain can be caused by an injury, such as a fracture, dislocation, or ligament tear, or by an underlying medical condition, such as arthritis or gout.

Osteoarthritis is a common type of arthritis that affects the knee joint, causing joint damage, inflammation, and stiffness. Rheumatoid arthritis is another type of arthritis that can affect the knee joint, leading to joint damage and weakness.

Injuries to the knee, such as a meniscus tear, can also cause knee problems. The meniscus is a piece of cartilage that acts as a cushion between the thigh bone and the shin bone. When the meniscus is torn, it can cause pain, swelling, and stiffness in the knee.

Excess weight can also be a risk factor for knee problems, as it can put extra pressure on the knee joint, leading to pain and disability. Infections can also cause knee problems, leading to swelling, pain, and stiffness in the knee.

Symptoms of knee problems can include pain, swelling, stiffness, weakness, popping, and difficulty walking. It is important to seek medical attention if you are experiencing any of these symptoms, as early intervention can help prevent further damage to the knee joint.

In summary, knee problems can be caused by a variety of factors, including injury, arthritis, excess weight, and infection. Symptoms can include pain, swelling, stiffness, weakness, popping, and difficulty walking. Seeking medical attention early can help prevent further damage to the knee joint.

Prevention and Care of Knee Health

Maintaining healthy knees is crucial for overall mobility and independence. Here are some tips to prevent and care for knee health:

Exercise and Physical Activity

Regular physical activity, including weight-bearing exercises such as walking, running, and cycling, can help keep our knees healthy. However, it is important to start slowly and gradually increase intensity to prevent injury. Swimming and yoga are also great low-impact exercises that can help strengthen the muscles around the knee joint.

Body Weight

Maintaining a healthy body weight is essential for knee health. Excess weight puts extra pressure on our knees, which can lead to wear and tear over time. Eating a balanced diet that includes fruits, vegetables, and whole grains, while avoiding processed foods, can help us maintain a healthy weight.

Good Posture

Good posture is important for knee health as it helps distribute weight evenly across our joints. It is important to stand and sit up straight, keeping our shoulders back and our hips aligned.

Knee Braces

Knee braces can be helpful in preventing knee injuries, especially during sports or other physical activities. They provide support and stability to the knee joint, reducing the risk of strain or sprain.

Care for Lower Leg and Hips

The health of our knees is closely linked to the health of our lower leg and hips. Regular stretching and strengthening exercises can help keep these areas healthy, reducing the risk of knee injury.

When to Seek Medical Attention

If we experience persistent knee pain or swelling, it is important to seek medical attention. This may be a sign of a more serious condition, such as arthritis or a ligament tear.

In summary, maintaining knee health requires a combination of regular exercise, a healthy diet, good posture, and care for the lower leg and hips. By following these tips, we can help prevent knee injuries and maintain our mobility and independence.

Medical Interventions and Treatments

When it comes to knee health, medical interventions and treatments can be helpful in managing pain and preventing further damage. Here are some common interventions and treatments:
- Medication: Over-the-counter medications such as ibuprofen and naproxen sodium can help ease knee pain caused by inflammation. Creams containing a numbing agent or capsaicin can also provide relief. Prescription medications, such as corticosteroids, can be used to reduce inflammation and pain.
- Physical Therapy: Physical therapy can help improve knee strength and flexibility, which can reduce pain and prevent future injuries. A physical therapist can also teach you exercises to do at home to improve knee health.
- Surgery: In some cases, surgery may be necessary to repair a knee injury or damage caused by arthritis. Common knee surgeries include arthroscopy, knee replacement, and osteotomy.
- Joint Injections: Injections of corticosteroids or hyaluronic acid can be used to reduce inflammation and pain in the knee joint.
- Lifestyle Changes: Maintaining a healthy weight, staying active, and avoiding activities that put excessive strain on the knee joint can help prevent knee pain and damage.
It is important to talk to a doctor if you are experiencing knee pain or stiffness, especially if it is affecting your daily activities. A doctor can diagnose the cause of your knee pain and recommend appropriate treatments.

Nutrition for Healthy Knee Bones

Maintaining healthy knee bones is essential for overall mobility and quality of life. While factors such as age, genetics, and physical activity levels can all play a role in bone health, nutrition is also a critical component. Here are some key dietary factors to consider for promoting healthy knee bones.

Calcium

Calcium is a mineral that is essential for building and maintaining strong bones. It is found in a variety of foods, including dairy products, leafy greens like kale and broccoli, and certain types of fish like salmon, trout, and sardines. However, it can be challenging to get enough calcium from diet alone, especially if you are lactose intolerant or do not consume dairy products. In such cases, calcium supplements may be recommended by a healthcare provider.

Vitamin D

Vitamin D is another important nutrient for bone health, as it helps the body absorb calcium. The best source of vitamin D is sunlight, but it can also be found in fatty fish like salmon and tuna, egg yolks, and fortified foods like milk and cereal.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of healthy fat that have been shown to support bone health and reduce inflammation. They are found in fatty fish like salmon and tuna, as well as in some nuts and seeds. Including these foods in your diet can help support knee bone health.

Avoid Processed Foods

Processed foods are often high in sodium and other additives that can be detrimental to bone health. Limiting your intake of processed foods and focusing on whole, nutrient-dense foods can help support healthy knee bones.

Connective Tissue

Connective tissue is the building block of bones and joints. Consuming foods rich in collagen, such as bone broth or gelatin, can help support connective tissue health and promote strong, healthy knee bones.

In summary, a diet rich in calcium, vitamin D, omega-3 fatty acids, and whole, nutrient-dense foods can help support healthy knee bones. Additionally, limiting processed foods and incorporating foods rich in collagen can also be beneficial.

02 Tables for Bone Density All Over the Body, the Best Vegetables for the Bone, and Vitamins and Sports

Maintaining healthy bones is essential for overall health and mobility. Bone density is a measure of how much bone mineral is present in a given volume of bone, and it is an important indicator of bone strength and fracture risk. Here are some tables that show the recommended bone density levels for different parts of the body:

Bone Density Levels T-score
Normal -1.0 or higher
Low bone mass (osteopenia) Between -1.0 and -2.5
Osteoporosis -2.5 or lower

As we can see from the table, a T-score of -1.0 or higher is considered normal bone density. A T-score between -1.0 and -2.5 indicates low bone mass (osteopenia), while a T-score of -2.5 or lower indicates osteoporosis.

In addition to getting enough calcium and vitamin D, eating a diet rich in vegetables can also help promote healthy bones. Here are some of the best vegetables for bone health:
- Spinach
- Kale
- Broccoli
- Bok choy
- Collard greens
These vegetables are high in calcium, vitamin K, and other nutrients that are important for bone health. Consuming a variety of these vegetables can help ensure that we are getting the nutrients our bones need to stay strong.

In addition to eating a healthy diet, engaging in weight-bearing exercises and sports can also help promote bone health. Weight-bearing activities force our bones to work against gravity, which can help stimulate bone growth and improve bone density. Examples of weight-bearing activities include:
- Running
- Jumping rope
- Dancing
- Tennis
- Hiking
In conclusion, maintaining healthy bones is crucial for overall health and mobility. By following a healthy diet rich in vegetables and engaging in weight-bearing activities, we can help promote bone health and reduce the risk of fractures.

Frequently Asked Questions

What are the ligaments that support the knee joint?

The knee joint is supported by four main ligaments: the anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial collateral ligament (MCL), and lateral collateral ligament (LCL). These ligaments connect the thigh bone (femur) to the shin bone (tibia) and help to stabilize the knee joint.

What is the name of the bone below the knee?

The bone below the knee is called the tibia. It is also known as the shinbone and is the second largest bone in the human body. The tibia plays an important role in supporting the weight of the body and connecting the knee joint to the ankle joint.

What are some ways to take care of your knees after 30?

After the age of 30, it is important to take care of your knees to prevent injuries and maintain their health. Some ways to take care of your knees include maintaining a healthy weight, staying active and engaging in regular exercise, wearing proper footwear, avoiding high-impact activities, and stretching before and after exercise.

Can exercises strengthen bones in a bone-on-bone knee?

While exercises cannot directly strengthen bones in a bone-on-bone knee, they can help to improve the strength and flexibility of the muscles that support the knee joint. This can help to reduce pain and improve mobility.

What is the protruding bone on the knee called?

The protruding bone on the knee is called the patella, or kneecap. It sits in front of the knee joint and helps to protect the joint and improve its mechanical advantage.

What does a healthy kneecap look like?

A healthy kneecap should be smooth and have a consistent thickness. It should also be centered in the groove of the thigh bone and move smoothly when the knee joint is flexed and extended. Any abnormalities or irregularities in the kneecap may indicate an underlying issue that requires medical attention.
November 10, 2023
Knee Hurt Running?
Knee Hurt Running? Causes, Treatments, and Prevention

Knee pain is a common issue that many runners experience. It can range from a dull ache to sharp pain and can occur during or after a run. Knee pain can be caused by a variety of factors, including overuse, poor form, and underlying injuries or conditions.

Understanding the cause of knee pain is crucial for effective treatment and management. Depending on the underlying cause, treatment options can range from rest and ice to physical therapy and surgery. Additionally, taking steps to prevent knee pain from occurring in the first place, such as wearing proper footwear and gradually increasing mileage, can be helpful.

Key Takeaways
- Knee pain is a common issue among runners that can be caused by a variety of factors.
- Understanding the cause of knee pain is important for effective treatment and management.
- Taking preventative measures, such as wearing proper footwear and gradually increasing mileage, can help reduce the risk of knee pain from running.
Understanding Knee Pain in Runners

As runners, we know that knee pain can be a frustrating and debilitating issue. It can be difficult to determine the cause of the pain and what steps to take to alleviate it. In this section, we will discuss the causes of knee pain in runners and the symptoms to look out for.

Causes of Knee Pain

There are several causes of knee pain in runners, including overuse injury, trauma, and structural problems. One of the most common causes is runner’s knee, also known as patellofemoral pain syndrome. This condition is caused by irritation of the soft tissues or lining of the knee, worn or torn cartilage, or strained tendons. It is often the result of overuse, weakness in the thigh muscles (quadriceps), tight hamstrings, a tight Achilles tendon or iliotibial (IT) band, poor foot support, or misaligned gait patterns.

Another common cause of knee pain in runners is patellar tendinitis, also known as jumper’s knee. This condition is caused by overuse of the patellar tendon, which connects the kneecap to the shinbone. It is often the result of repetitive jumping or running activities.

Other causes of knee pain in runners can include IT band syndrome, which is caused by friction between the IT band and the thighbone, and meniscus tears, which can be caused by a sudden twisting or turning of the knee.

Symptoms to Look Out For

If you are experiencing knee pain while running, there are several symptoms to look out for. These can include pain in the kneecap, swelling, popping or grinding sensations, weakness, and instability. You may also experience pain when going up or down stairs or when sitting for long periods of time.

If you are experiencing any of these symptoms, it is important to seek a diagnosis from a healthcare provider. They can help determine the cause of the pain and recommend appropriate treatment options, which may include rest, ice, compression, and elevation (RICE), physical therapy, or medication. In some cases, surgery may be necessary to repair the injury.

In conclusion, knee pain can be a frustrating and debilitating issue for runners. It is important to understand the causes of knee pain and the symptoms to look out for in order to seek appropriate treatment and prevent further injury.

Treatment and Management of Knee Pain

If you experience knee pain while running, it’s important to take steps to manage and treat the pain. There are various medical interventions and home remedies that can help alleviate knee pain.

Medical Interventions

If your knee pain is severe, you may need medical intervention. In some cases, surgery may be necessary. However, most knee pain can be treated without surgery. Your doctor may recommend physical therapy to help strengthen your knee and improve flexibility. They may also recommend anti-inflammatory medication, such as ibuprofen or naproxen, to help reduce inflammation and alleviate pain. In some cases, steroid injections may be necessary to relieve pain and inflammation.

Home Remedies

There are several home remedies that can help manage knee pain. Rest and ice can help reduce inflammation and alleviate pain. Elevating your knee and using compression can also help reduce swelling. You can also try wearing a knee brace or using orthotics to help support your knee and reduce pain while running. Swimming is a low-impact exercise that can help strengthen your knee and improve flexibility. Strengthening exercises, such as leg lifts and squats, can also help improve knee strength and reduce pain.

It’s important to consult with a physical therapist or doctor before attempting any home remedies or exercises. They can help you determine the best course of action for managing your knee pain. In some cases, x-rays may be necessary to determine the cause of your knee pain.

In summary, knee pain while running can be managed through a variety of medical interventions and home remedies. Rest, ice, and compression can help reduce inflammation and alleviate pain. Physical therapy and strengthening exercises can help improve knee strength and flexibility. Anti-inflammatory medication and steroid injections may also be necessary to relieve pain and inflammation. Consult with a doctor or physical therapist to determine the best course of action for managing your knee pain.

Preventing Knee Pain from Running

As runners, we know that knee pain can be a common issue that can prevent us from reaching our running goals. However, there are several preventative measures we can take to help reduce the risk of knee pain when running.

Choosing the Right Running Gear

One important factor to consider when preventing knee pain from running is choosing the right running gear. This includes selecting running shoes that provide adequate arch support and cushioning to help absorb shock and reduce the impact on our knees. Additionally, wearing proper running attire can also help prevent knee pain by allowing for proper range of motion and reducing wear and tear on our joints.

Proper Running Techniques

Proper running technique is another key factor in preventing knee pain. This includes maintaining good posture, engaging our core muscles, and avoiding overstriding. It is also important to gradually increase our running mileage and intensity to prevent overuse injuries such as jumper’s knee.

Stretching and flexibility exercises can also help prevent knee pain by improving our range of motion and reducing muscle tightness. Incorporating lunges, squats, and foam rolling into our workout routine can help improve flexibility and reduce the risk of injury.

If knee pain does occur, it is important to take proper measures to prevent further injury. This may include using an elastic bandage for support, elevating the affected area, and taking a break from running until the pain subsides. In some cases, shoe inserts or custom orthotics may be recommended to provide additional support and cushioning.

Maintaining a healthy weight and avoiding activities that put excessive stress on our knees, such as kneeling or bending, can also help prevent knee pain. If knee pain persists or worsens, it may be necessary to seek medical attention and undergo further evaluation, such as an MRI, to determine the underlying cause of the pain.

Overall, by taking preventative measures and practicing proper running techniques, we can help reduce the risk of knee pain and continue to enjoy the many benefits of running.

Frequently Asked Questions

What are some effective stretches for runner’s knee?

Stretching can help relieve tightness and discomfort associated with runner’s knee. Some effective stretches include:
- Hamstring stretch: Sit on the floor with your legs straight out in front of you. Reach forward and try to touch your toes. Hold for 15-30 seconds and repeat on the other leg.
- Quadriceps stretch: Stand with your feet hip-width apart. Lift your right foot up and grab it with your right hand. Pull your heel towards your buttocks. Hold for 15-30 seconds and repeat on the other leg.
- IT band stretch: Cross your right leg over your left leg. Reach your right arm up and over your head. Lean to the left side until you feel a stretch in your right hip. Hold for 15-30 seconds and repeat on the other side.
What are some treatments for patellofemoral pain syndrome?

There are several treatments for patellofemoral pain syndrome, including:
- Rest: Take a break from running and other activities that aggravate your knee pain.
- Ice: Apply ice to your knee for 15-20 minutes at a time, several times a day.
- Compression: Wear a knee brace or wrap to provide support and reduce swelling.
- Physical therapy: Work with a physical therapist to strengthen your knee and improve your range of motion.
- Medications: Over-the-counter pain relievers like ibuprofen can help reduce pain and inflammation.
How can I prevent knee pain while running?

To prevent knee pain while running, try the following:
- Warm up: Take a few minutes to warm up before you start running.
- Stretch: Stretch your muscles before and after your run.
- Wear proper shoes: Make sure your shoes fit well and provide adequate support.
- Gradually increase mileage: Don’t increase your mileage too quickly.
- Cross-train: Incorporate other activities like swimming or cycling into your routine to give your knees a break.
What are the symptoms of runner’s knee?

The symptoms of runner’s knee include:
- Pain around the kneecap
- Pain when bending or squatting
- Pain when walking up or down stairs
- Swelling around the knee
How long does it take to recover from runner’s knee?

The recovery time for runner’s knee depends on the severity of the injury. Mild cases may only take a few weeks to heal, while more severe cases may take several months.

Is it normal to experience knee pain after exercise but not during?

It is not uncommon to experience knee pain after exercise, especially if you have overworked your muscles. However, if you are experiencing persistent or severe knee pain, it is important to seek medical attention to rule out any underlying injuries or conditions.
November 10, 2023
Cancer Prevention: The Things Everyone Needs to Know with Katrina Foe + BoneCoach™ – BoneCoach™

Have you been diagnosed with cancer And Do you feel overwhelmed by the number of treatment options available?

Search changes in diet that could potentially be done help prevention and recurrence of cancer?

Intrigued by how certain compounds, like sulforaphane, might do that not only protect against cancer, but also improve the health of your bones?

You’re in the right place!

Come with me as I sit down Katrina Foe, a board-certified holistic nutritionist and certified metabolic approach to cancer practitioner. Dive into our insightful conversation, where we reveal evidence-based strategies, effective nutritional insights, and ways to emotionally equip yourself for the healing journey ahead.

Episode timeline

0:00 – Episode begins

1:37 – Meet our guest, Katrina Foe

2:48 – Discuss Katrina’s background and her journey in helping people prevent cancer recurrence

4:24 – Emphasizes the importance of identifying the cause of cancer and the emotional challenges patients face

5:51 – Research into the process of diagnosis and decision-making for cancer patients

7:03 – An overview of different treatment options and Katrina’s specific approach

10:11 – Diving into the role of diet and nutrition in cancer prevention

12:38 – Consider the ketogenic diet and specific foods for cancer prevention

14:19 – Understanding sulforaphane – an important compound for bone health by preventing the breakdown of osteoclasts – and other important compounds for cancer prevention

15:16 – Analyzing essential laboratory tests for cancer problems and monitoring

16:59 – Talk about the e-book “The Roadmap to Prevent Cancer Recurrence”.

19:27 – Discovering the common drivers of cancer

20:37 – Review of the 10 areas as leading causes of cancer

26:05 – Talk about matcha tea and its potential benefits

27:20 – Addressing nuanced health recommendations that may not apply to everyone

29:27 – Identifying important topics that still need to be discussed

30:19 – Provide information on where to find Katrina and how to work with her

Sources mentioned

**Show notes @ https://bonecoach.com/katrina-foe-cancer-prevention

Below are Katrina Foe’s resources!

>> Connect with Katrina on her main website here

>> Download the FREE eBook Roadmap to Prevent Cancer Recurrence

>> Follow Katrina on Instagram here

>> Buy Katrina’s international bestseller, Nutritional Pilates, here!

What can you do to support your bone health and this podcast?

1. Press the “Subscribe” button on your respective podcast player (i.e. Apple, Google, Spotify, Stitcher, iHeart Radio and TuneIn). Never miss an episode that can help improve your bone health.

2. Leave a review. The more positive ratings and reviews and the more subscribers we have, the more people can find us and get the answers to the questions they need. Thank you! 🙂

3. Tell a friend about The Bone Coach Podcast or share via text, email or social. Do you know of a Facebook group where people can benefit from this information? Feel free to hit any of the share buttons below.

About Katrina Foe:

Katrina Foe is a certified holistic nutritionist who knows that when we look at health, we need to look at the body as a whole.

After beating her own cancer 100% naturally, and driven by her core belief that the body can heal itself, Katrina became certified in holistic nutrition and trained in functional lab reading.

As a faculty member at Restorative Wellness Solutions, Katrina teaches practitioners how to interpret
functional laboratories and design individualized protocols.

Katrina is also a certified practitioner of the Metabolic Approach to Cancer, trained and trained
guided by Dr. Nasha Winters. Katrina’s approach to cancer addresses the root cause of the disease and allows clients to keep the disease in remission without fear of recurrence.

In her international bestseller Nutritional Pilates, Katrina offers a framework for whole-body health that sheds light on potential barriers to wellness while offering proven strategies to circumvent chronic disease.

Medical disclaimer

The information shared above is for informational purposes only and is not intended as medical or nutritional therapy advice; it does not diagnose, treat or cure any disease or condition; it should not be used as a substitute or substitute for medical advice from physicians and trained medical professionals. If you are under the care of a healthcare professional or are currently taking prescription medications, you should discuss any changes in your diet and lifestyle or possible use of nutritional supplements with your doctor. You should not stop taking prescribed medications without first consulting your doctor.

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November 10, 2023
Spinal Elements® celebrates 20 years of inspired innovation

The company’s advanced, minimally invasive surgical solutions transform treatment
and improve patient outcomes

CARLSBAD, CA, November 9, 2023–(BUSINESS WIRE)–Spinal Elements, a Carlsbad, CA-based spine technology company specializing in innovative solutions for spine surgery, is proud to announce its 20^e birthday. For two decades, Spinal Elements has been at the forefront of developing advanced spine products and technologies that improve the lives of patients and support surgeons and healthcare professionals in their mission to provide world-class spine care.

Founded in November 2003, Spinal Elements has consistently set the industry standard by combining cutting-edge technology with an unwavering commitment to improving the results of spine surgery. Over the years, the company has developed into a trusted partner for spine surgeons and healthcare institutions.

The company is known for its advanced, patient-centered medical devices and biologic products that are changing the way surgeons approach spine surgery. Spinal Elements’ advanced, minimally invasive surgical solutions transform treatment options and improve patient outcomes, shorten recovery times and improve the quality of life for countless individuals.

CEO Ron Lloyd states, “Since 2003, Spinal Elements has been a leader in developing differentiated spine surgery technologies that enable fundamental shifts in the way spine surgery is performed while improving patient outcomes. We look forward to accelerating the expansion of our product portfolio as we continue to establish Spinal Elements as an innovation leader in the MIS spine access and device market.”

Most recent product innovations within the MIS Ultra^® platform of products and procedural solutions are Karma^®Lucent XP Arc™ and Ventana^®. Spinal Elements will continue to add new technology innovations to the platform in 2023 and beyond.

As Spinal Elements celebrates this milestone, it expresses its gratitude to its customers, partners, surgeons and employees for their trust and support over the past two decades. The company looks forward to continued breakthrough developments in spine surgery technology and improved patient outcomes.

Learn more about Spinal Elements’ 20 years of inspired innovation at https://spinalelements.com/company/.

About Spinal Elements, Inc.

Spinal Elements is a technology-driven company headquartered in Carlsbad, California. As a leading designer, developer, manufacturer and marketer of innovative medical devices used in spine surgery, Spinal Elements combines leading medical device, biologic and instrumentation technologies to create positive surgical outcomes that exceed surgeons’ and patients’ expectations . Spinal Elements has built a reputation for delivering innovative and differentiated technologies that enable fundamental shifts in spine surgery solutions. The company markets a complete portfolio of advanced spinal implant technologies. For more information, please visit www.spinalelements.com.

About Kohlberg & Company, LLC

Led by Sam Frieder and Gordon Woodward, Kohlberg is a leading private equity firm based in Mount Kisco, New York. Over its 35-year history, the company has organized eleven private equity vehicles, raising more than $13 billion in committed equity since 2007 and generating more than $10 billion in realized returns without realized losses. Kohlberg utilizes a rigorous white paper research program resulting in a higher percentage of proprietary deals and rapid value creation for the portfolio companies. For more information, please visit www.kohlberg.com

Contacts

For interviews or more information, please contact:
Laura Charlton (formerly Johnson) for Spinal Elements
laurajohnsonpr@yahoo.com (760) 450-7749 mobile

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November 9, 2023
10 things to do outside of thanksgiving weekend

The Thanksgiving weekend is usually marked by copious amounts of eating and shopping. The tradition of filling your bellies and then lining up in the early morning hours to get your hands on a big screen TV at a low price is why #OptOutside was created. Outdoor retail company REI started the Opt Outside movement to entice people to forego the fate of a normal Black Friday and enjoy the outdoors instead.

Luckily for us Arizonans, this time of year is the perfect time to enjoy the boundless beauty of our state. If you’re looking for things to do outdoors in Phoenix this Thanksgiving weekend, you’ve come to the right place.

1. Family Turkey Trot

Sign up for a local Turkey Trot or organize your own family run. This festive 5K is an excellent way to get your heart pumping and burn some calories before the big meal.

2. Take a walk during the full moon

Lost Dutchman State Park is hosting a guided full moon hike in the Superstition Mountains through November 25, 2023. Reservations are required to secure your spot.

3. Buy Christmas presents outside

Thanksgiving weekend in Phoenix offers several options and outdoor markets to cross names off your list while enjoying the beautiful outdoors.

4. Go to a farmer’s market

While many of the farmers markets in the Phoenix Valley close this holiday weekend, the Uptown Farmers Market in Phoenix is open. Visit the market on Saturday, November 25 from 9am to 1pm to purchase local bread, fresh produce, handmade products and delicious offerings.

5. Enjoy a picnic

After grabbing some local bread from the farmer’s market, head home to make some sandwiches with your leftover turkey and cranberry sauce. Pack your sandwiches and enjoy them outside in your favorite local park.

6. Mountain bike

If you live in Phoenix, there is no shortage of mountain biking trails to enjoy. If you like to hit the road on two wheels, Thanksgiving weekend is a great time to do so. Work off some of that excess and enjoy the outdoors.

7. Touch Football Match

In between watching the matches on television, take a group of friends to the nearest lawn for a game of touch football.

8. Get on the water

This time of year the skies are usually azure blue and cloudless and temperatures are in the 70s; in other words, the ingredients for a great day at the lake. Lake Pleasant is just an hour’s drive from Phoenix and offers activities such as boat rentals, stand-up paddle boarding, and kayaking.

9. Visit an electric cactus garden

For a unique experience, head to the Desert Botanical Garden to view the Electric Desert exhibit. This outdoor art show includes music and projections of dancing light images on the surrounding flora and fauna. Tickets are required, but you can also see if you can pay for a Cultural Pass at a participating library.

10. Running

If you enjoy putting on your running shoes and going for a run, treat yourself to one of the best running trails in the area this Black Friday.

With all these options for things to do outdoors in Phoenix this Thanksgiving weekend 2018, it’s hard to choose just one. Make it a full weekend outdoors and cross several off the list.

If you are experiencing pain that keeps you indoors, we can help you. Make an appointment with one of our physiotherapy clinics.

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November 9, 2023
SANUWAVE will host a conference call to present Q3 2023 financial results on November 10, 2023 at 8:00 AM (ET)

EDEN PRAIRIE, Minn., November 8, 2023 (GLOBE NEWSWIRE) — through NewMediaWire – SANUWAVE Health, Inc. (OTCQB: SNWV), a leading provider of next-generation wound care products, will host a live conference call to present its third quarter 2023 financial results on Friday, November 10, 2023 at 8:00 AM (ET).

Telephone access to the conversation is possible by calling the following numbers:

Participant Listen: 1-877-407-0784 or 1-201-689-8560

Conference ID number: 13742652

OR click on the Call me™ link for direct telephone access to the event.
https://callme.viavid.com/viavid/?callme=true&passcode=13732361&h=true&info=company&r=true&B=6

Attendees can use the Guest dial-in numbers above and be answered by an operator OR click on the Call me™ link for direct telephone access to the event.

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About SANUWAVE
SANUWAVE Health focuses on the research, development and commercialization of its patented, non-invasive and biological response-activating medical systems for the repair and regeneration of skin, musculoskeletal tissue and vascular structures.

SANUWAVE’s end-to-end wound care portfolio of regenerative medicine products and product candidates help restore the body’s normal healing processes. SANUWAVE applies and researches its patented energy transfer technologies in wound healing, orthopedic/spine, aesthetic/cosmetic and cardiac/endovascular conditions.

Forward-Looking Statements
This press release may contain “forward-looking statements” within the meaning of the Private Securities Litigation Reform Act of 1995, such as statements regarding financial results and plans for future business development activities, and are therefore forward-looking. Forward-looking statements include all statements that are not statements of historical fact regarding the intent, belief or current expectations of the Company, its directors or its officers. Investors are cautioned that such forward-looking statements are not guarantees of future performance and involve risks and uncertainties, many of which are beyond the Company’s control. Actual results may differ materially from those projected in the forward-looking statements. Key risks, assumptions and factors that could affect the company’s results of operations, performance and financial condition include risks associated with the approval and marketing of the Company’s product candidates and products. [unproven pre-clinical] and clinical development activities, regulatory oversight, the Company’s ability to manage its capital issues, competition and the other factors discussed in detail in the Company’s periodic filings with the Securities and Exchange Commission. The Company undertakes no obligation to update any forward-looking statements.

CONTACT:
Investors@Sanuwave.com

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November 9, 2023
Blood biomarkers for estimating energy intake in Japanese male collegiate athletes: a pilot study | BMC Sports sciences, medicine and rehabilitation

Study design and participants

This observational cross-sectional study was approved by the Juntendo University Ethics Committee (approval no.: 29-82, date: September 11, 2017) and the Wayo Women’s University Ethics Committee for Biological and Epidemiological Studies directed at humans (approval no.: 1851 , date: April 5, 2019) and was conducted in accordance with the Declaration of Helsinki. All participants were informed about the benefits and risks of participating in the study before obtaining written informed consent. All participants signed an institutionally approved informed consent form.

The minimum sample size was initially calculated at 25 participants, with an α level of 0.05 (two-sided), a power of 0.90, an effect size (f²) of 0.5 (large) [8]and 2–11 independent variables included in the multiple regression analysis [9]. Twenty-eight male athletes from the sports club of Juntendo University Faculty of Sports and Health Sciences participated in this study from July to August 2019. (a) Male students, (b) those who joined the club to improve competitiveness, and (c) those without a current serious clinical condition were included in the study. The athletes took part in athletics (throwing and decathlon), handball and basketball competitions. Participants were recruited through club announcements. The screening procedure included assessment of exercise history and self-reported medical history. In addition, height, weight, and body composition were assessed using dual-energy X-ray absorptiometry [DXA]), EI based on BMR, and blood components based on blood tests after a certain period of fasting. A two-week nutritional study was conducted. Two participants whose blood samples showed abnormal values were excluded. Finally, data from 26 participants were analyzed.

Anthropometry and DXA

Total body mass was measured to the nearest 0.1 kg on a medical scale (HBF-212, TANITA Inc., Tokyo, Japan), while height was measured to the nearest 0.1 cm using a stadiometer (YG-200 , YAGAMI Inc., Nagoya, Japan). Body composition (body fat percentage and lean mass [FFM]) was measured by a trained radiologist using a Hologic QDR 4500 DXA scanner (Hologic, Inc., Bedford, MA). The intra- and inter-instrument reliability of the DXA method has been reported in previous studies [10, 11].

The equipment was calibrated daily according to the manufacturer’s instructions. All scans were analyzed using Hologic QDR version 12.1 software (Hologic, Inc.). Based on the results of the DXA analyses, the head area was excluded and the FFM and body fat mass were determined. To determine the technician’s error in using the software to estimate body composition, the technician analyzed ten full-body scans twice using the same method. Based on the results of the measurement, the following were technical errors (absolute and relative errors): FFM (0.067 kg and 0.11%) and fat mass (0.070 kg and 0.76%).

Three-day nutrition report

Trained registered dietitians provided participants with written and verbal instructions on how to complete the 3-day nutrition record (DR) [12]. The analysis of nutritional intake was carried out by a certified sports dietitian, regardless of the participants’ sports club, and the results were not shared with the team leaders. The participants were asked to report their nutritional intake honestly.

As part of the DR, participants were asked to record the meal, its location, and all food and drinks consumed (except water) for three consecutive days. To maximize feasibility, intake was recorded for 3 days, 2 days with training and 1 day without training, but not on days with special events (e.g. birthdays or championship match days). The DR form included meal time, meal location, name of the dish, ingredients in the dish, and total amount of food consumed. The participants were asked to keep track of the food and drinks they consumed from the time they got up to the time they went to bed, including supplements and drinks.

In addition, detailed information was also recorded on associations (presence or absence of oil, etc.), dairy products (skimmed milk, etc.) and intake amounts. Participants were asked to record as much information as possible, including portion size consumed and details of any leftovers, using household measurements (e.g. cups, pieces, tablespoons and weight). At the same time, participants took photos of all food and drinks next to scale cards (length: 9 cm; width: 5.5 cm, with 1 cm graduations) using their smartphone cameras. For purchased food items, additional photos were requested with the product name and food label. The photos were sent immediately to the email addresses provided.

Based on the DRs and meal photos, a registered dietitian (certified sports dietitian) analyzed energy and nutrient intake using nutritional analysis software (Calorie Make, version 1.0.10 and Nutrition Navigation, version 5.3.0; Toyo System Science Co., Ltd., Kanagawa, Japan).

Determination of basal metabolism

The FFM measured with DXA was considered as lean body mass (LBM). BMR was estimated from the calculated LBM, using the following formula from the Japan Institute of Sports Sciences (JISS): 28.5 kcal/kg LBM [13]. The EI/BMR ratio was set as the outcome variable.

Blood samples

Fasting blood samples were collected from the antecubital vein without stasis. The analyzed parameters included a total of 36 items related to the following: serum protein, amino acid and nitrogen compound, iron metabolism, serum enzyme, glucose metabolism, serum lipids, blood cells, pituitary hormone, thyroid hormone, adrenocortical hormone, gonadal hormones. hormone and other bioactivities. All tests were performed in a commercial laboratory (SRL Inc., Tokyo, Japan).

static analysis

SPSS Statistics version 26.0 (IBM Corp., Armonk, NY) was used for all statistical analyses. Descriptive statistics were calculated for each variable and indicated as the mean (standard deviation). [SD]) and the median values (first and third quartiles, Q1 and Q3). The normality of the data distribution was verified using the Shapiro-Wilk test. Non-normally distributed variables were then log-transformed and used in subsequent analyses.

Among the 36 selected blood biomarkers, we confirmed the pairwise correlation and excluded when the Pearson correlation coefficient between two independent variables was >0.6. As a result, 18 independent variables were pre-selected and dietary EI/BMR variables were included in the multiple regression analysis (the stepwise) analysis as predictive variables to obtain the best model for predicting EI/BMR based on the selected biomarkers.

Before multiple regression, multicollinearity was assessed for each independent variable. Multicollinearity was evaluated using the variance inflation factor (VIF), which was defined as the inverse of tolerance. A VIF of > 5.0 indicates multicollinearity between two variables in a regression model [14]. The degree of agreement between the estimation formula and the nutritional assessment results was confirmed by performing a Bland-Altman analysis [15]. a Pvalue of <0.05 was considered significant. The data for regression analysis met the assumptions of homoscedasticity, independence, normality, and linearity.

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November 9, 2023
National trends in the prevalence of rheumatoid arthritis and osteoarthritis in South Korea, 1998–2021

Patient selection and data collection

This study used data from the Korea National Health and Nutrition Examination Survey (KNHANES), conducted between 1998 and 2021 by the Korea Centers for Disease Control and Prevention Agency (KDCA).^10,11. The study population included adults aged ≥ 19 years and data collected included information on age, gender, place of residence, body mass index (BMI), education level, income, alcohol consumption, smoking status and history of RA and OA.¹². We focused our research on the adult population, which is over 19 years old in South Korea. A nationally representative sample of 163,221 participants was used to examine the prevalence of RA and OA before and during the COVID-19 pandemic. The survey was conducted over 24 years and the number of participants surveyed in each year group was as follows: 51,515 in 1998-2001; 26,996 in 2005-2007; 20,070 in 2008–2010; 17,601 in 2011–2013; 17,129 in 2014–2016; 18,469 in 2017–2019; 5839 in 2020; and 5,602 in 2021.

The study protocol was approved by the Institutional Review Board of Kyung Hee University (KHUH 2022-06-042) and KDCA, and all participants provided written informed consent. Furthermore, the KNHANES provides accessible public access to its data, which can be used as a valuable resource for various epidemiological studies. This study followed the ethical guidelines established by relevant national and institutional review boards for human research and adhered to the 1975 Declaration of Helsinki, as amended in 2008.

Determination of RA and OA

The aim of our study was to investigate the risk factors associated with the two most common forms of arthritis, RA and OA, over a 24-year period, from 1998 to 2021. To achieve our research objective, we collected a large number surveyed participants and asked them the question, “Have you ever been diagnosed with RA or OA by a doctor?” Based on their answers, we divided the participants into three groups: RA, OA, and both¹³. We collected data on several potential risk factors associated with the development of RA and OA, such as age, gender, lifestyle habits and socio-economic status. We conducted statistical analyzes to examine the associations between these risk factors and the development of RA and OA and to identify patterns or trends that have emerged over 24 years.

Covariates

Covariates included age (19–29, 30–39, 40–49, 50–59, 60–69, 70–79, and ≥ 80 years), gender, region of residence (urban and rural)^14,15,16, BMI group, household income (lowest, second, third, and highest quartiles), education level (primary school or less, middle school, high school, and college or higher education), alcohol consumption (1–5 days/month, ≥ 6 days/month, and non-drinker) and smoking status (non-smoker, ex-smoker and smoker). BMI was subdivided into underweight (< 18.5 kg/m2).²), normal weight (18.5–22.9 kg/m²), overweight (23–25 kg/m2²), and obese (≥ 25.0 kg/m²) according to Asia-Pacific guidelines^17,18.

static analysis

The results of this study were presented using qualitative data, expressed in proportions or percentages. Weighted multivariate regression model analyzes were conducted to compare the estimates of each related factor before and during the COVID-19 pandemic, using weighted odds ratios (ORs) with 95% confidence intervals (CIs).¹⁹. The prevalence of RA and OA was calculated using data from the KNHANES, spanning the period 1998 to 2021, stratified by year group. A weighted complex sampling analysis was performed to ensure accurate estimation. Binomial or linear logistic regression models were used to calculate the ORs with 95% CIs or β coefficients with 95% CIs. To ensure the robustness of the main findings, a stratification analysis was performed in all regression models using variables such as gender, education level, region of residence and income. Furthermore, the ratio of ORs was calculated to estimate the interaction duration of each risk factor and identify groups that were more vulnerable to the patient with RA and OA during the pandemic. Overall, this study aimed to provide a comprehensive analysis of the impact of the COVID-19 pandemic on the prevalence of RA and OA and to identify the factors contributing to vulnerability to these conditions. The SAS software (version 9.4; SAS Institute, Cary, NC, USA) was used for statistical analyses, with a two-sided test, and a p-value ≤ 0.05 was considered statistically significant¹⁹.

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November 9, 2023
Xtant Medical Announces Record Third Quarter Revenue of $25 Million

Increases 2023 annual revenue guidance to $88 million – $91 million

BELGRADE, Mont., November 09, 2023 (GLOBE NEWSWIRE) — Xtant Medical Holdings, Inc. (NYSE American: XTNT), a global medical technology company focused on surgical solutions for the treatment of spinal conditions, today reported financial and operating results for the third quarter ended September 30, 2023.

“Driven by strong organic growth of 18% and contributions from our recent acquisitions, we achieved record third quarter revenue of $25 million, up 73% year over year, and exceeded our 2023 revenue guidance for the second consecutive quarter increased. ” said Sean Browne, president and CEO of Xtant Medical. “I am extremely proud of our team’s efforts to integrate Surgalign’s hardware and biologics businesses while growing our core businesses. These results and execution are a testament to their steadfast commitment and dedication. With the integration with Surgalign running smoothly, we remain focused on optimizing our distribution network and further scaling our operations. We look forward to building on this momentum by providing comprehensive solutions to patients in need and maximizing value for our shareholders.”

Financial results third quarter 2023

Third quarter 2023 revenue grew 73% to $25.0 million, compared to $14.5 million for the same quarter in 2022. Revenue includes 18% organic growth plus a 55% increase from products added in the acquisition of the Coflex and CoFix lines and Surgalign hardware and products. biological matters. These sales increases are primarily attributed to increased sales from independent agents and private label brands, sales from the acquired Coflex and CoFix product lines, and sales from the Surgalign acquisition.

Gross margin for the third quarter of 2023 was 61.3%, compared to 54.6% for the same period in 2022. The increase is primarily due to greater production efficiencies, lower costs for excess and obsolete inventory and product mix, in part offset by higher product yields. cost.

Operating expenses for the third quarter of 2023 totaled $18.7 million, compared to $9.8 million for the third quarter of 2022. The increase was primarily due to additional independent agent sales commissions, higher personnel costs, legal fees and amortization of intangible assets related to the Coflex and CoFix product lines.

Net income in the third quarter of 2023 was $9.2 million, or $0.07 per share, compared to the net loss in the third quarter of 2022 of $2.4 million, or $0.03 per share.

Non-GAAP Adjusted EBITDA for the third quarter of 2023 was $0.5 million, compared to a Non-GAAP Adjusted EBITDA loss of $0.9 million in the prior year period. The Company defines Adjusted EBITDA as net income/loss from operations before depreciation, amortization and interest expense and provision for income taxes, and as further adjusted to add or exclude, as applicable, non-cash compensation, acquisition-related expenses, acquisition costs. -related fair value adjustments, gain on bargain purchase and dispute settlement reserve. A calculation and reconciliation of the Adjusted EBITDA with the net loss can be found in the attached financial tables.

Financial guidance 2023

Xtant Medical is raising its full-year 2023 revenue guidance to $88 million to $91 million, compared to the company’s previous guidance of $75 million to $77 million. The revised guidance represents annual revenue growth of approximately 52% to 57% compared to full-year 2022 revenue and includes contributions from the Surgalign transaction.

Conference call

Xtant Medical will host a webcast and conference call to discuss its third quarter 2023 financial results on Thursday, November 9, 2023 at 9:00 AM ET. To access the webcast, click here. To access the conference call, call 877-407-6184 within the US or 201-389-0877 outside the US. A replay of the call will be available at www.xtantmedical.com, under ‘Investor Info’.

About Xtant Medical Holdings, Inc.

Xtant Medical’s mission to honor the gift of donation so that our patients can live the fullest and most complete lives possible is the driving force behind our company. Xtant Medical Holdings, Inc. (www.xtantmedical.com) is a global medical technology company focused on the design, development and commercialization of a comprehensive portfolio of orthobiology spinal products and implant systems to facilitate spinal fusion in complex spine, deformity and degenerative procedures. ease . Xtant’s people are dedicated and talented and work with the highest integrity to serve our customers.

The symbols ™ and ® indicate trademarks and registered trademarks of Xtant Medical Holdings, Inc. or its affiliates, registered as indicated in the United States and other countries. All other trademarks and trade names referred to in this press release are the property of their respective owners.

Non-GAAP Financial Measures

To supplement the Company’s consolidated financial statements prepared in accordance with U.S. Generally Accepted Accounting Principles (GAAP), the Company uses certain non-GAAP financial measures in this press release, including Adjusted EBITDA and Organic Sales Growth. Reconciliations of the non-GAAP financial measures used in this release to the most comparable GAAP measures for the respective periods can be found in tables later in this release. The Company’s management believes that the presentation of these measures provides useful information to investors. These measures can help investors evaluate the Company’s operations from period to period. Management uses the non-GAAP measures in this release internally to evaluate the company’s performance, including resource allocation. Investors should consider non-GAAP financial measures only as a supplement to, and not as a substitute for or superior to, measures of financial performance prepared in accordance with GAAP.

Cautionary Statement Regarding Forward-Looking Statements

This press release contains forward-looking statements within the meaning of the Private Securities Litigation Reform Act of 1995. Forward-looking statements include statements that are predictive in nature, that depend on or refer to future events or circumstances, or that contain words such as “intends” , “expects”, “anticipates”, “plans”, “believes”, “estimates”, “continues”, “future”, “will”, “potential”, “moving forward”, “guidance”, similar expressions or the negative thereof, and the use of future data. Forward-looking statements in this press release include the Company’s 2023 financial guidance. The Company cautions that its forward-looking statements, by their nature, involve risks and uncertainties, and actual results could differ materially depending on a number of important factors, including among others other: the future operating results and financial performance of the Company; its ability to increase or maintain revenues; risks associated with the recent acquisitions and integration of these companies; expected stem cell shortages that will negatively impact future revenues; possible future impairments on long-lived assets and goodwill and write-downs on excess inventories; the ability to remain competitive; the ability to innovate, develop and introduce new products; the ability to attract and retain new and existing independent distributors and agents and qualified personnel and the Company’s dependence on key independent agents for a significant portion of its revenue; the effect of COVID-19, labor and hospital staff shortages on the Company’s business, results of operations and financial condition, particularly as they impact key markets; the company’s ability to successfully implement its future growth initiatives and the risks associated therewith; the effect of inflation, higher interest rates and other recessionary factors and supply chain disruptions; the effect of changes in product sales mix on the company’s financial results; government and third party coverage and reimbursement for company products; the ability to obtain and maintain regulatory approvals and comply with government regulations; the effects of product liability claims and other legal proceedings to which the Company may be subject; the effect of product recalls and defects; the ability to obtain and protect the Company’s intellectual property and proprietary rights and operate without violating the rights of others; risks associated with the Company’s clinical trials; international risks; the ability to service the company’s debt, comply with debt covenants and access additional debt; the ability to obtain additional financing on favorable terms or at all; and other factors. Additional risk factors are included in the Company’s Annual Report on Form 10-K for the year ended December 31, 2022 filed with the Securities and Exchange Commission (SEC) on March 8, 2023 and subsequent SEC filings by the Company, including but not limited to the most recent quarterly report on Form 10-Q for the quarterly period ended September 30, 2023 is expected to be filed with the SEC. Investors are encouraged to read the company’s filings with the SEC, available at www.sec.gov, for a discussion of these and other risks and uncertainties. The Company undertakes no obligation to release publicly any revisions to any forward-looking statements to reflect events or circumstances after the date hereof or to reflect the occurrence of unanticipated events, except as required by law. All forward-looking statements attributable to the Company or persons acting on its behalf are expressly qualified in their entirety by this cautionary statement.

Contact person for Investor Relations

David Carey
Lazar FIND
Phone: 212-867-1762
Email: david.carey@finnpartners.com

SEE FINANCES HERE

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November 9, 2023
Celebrate bone health at “Our Virtual Table” – Bone Talk

As the holidays approach, we enjoy getting together. While the festivities bring joy, they also provide an opportunity to focus on our health, especially the health of our bones. Welcome to ‘Our Virtual Table’, where we celebrate the season with good food and a commitment to taking care of our bodies.

The basics: nutrition for strong bones

Amid the Christmas spirit, it’s crucial to remember that our bones need attention too. Nutrition plays a crucial role in maintaining strong and healthy bones, and our plates can become a vibrant nutritional spectrum. Include calcium-rich options such as leafy greens, dairy and fortified foods in your meals. Don’t forget the importance of vitamin D, found in fatty fish and fortified cereals. Increase magnesium intake by including nuts, seeds and whole grains on your holiday menu. Plus, enjoy the benefits of vitamin K from vegetables like broccoli and Brussels sprouts.

But let’s not stop there: consider incorporating other important nutrients into your meals. Ensure adequate protein intake, which is essential for bone structure and maintenance. Potassium, found in foods such as bananas and sweet potatoes, plays a role in maintaining a balance between acids and bases in the body and contributes to bone health. Don’t forget the omega-3 fats, found in oily fish and flaxseed, which have anti-inflammatory properties that can positively influence bone density.

With this varied range of nutrientsyour meals become not only a celebration of flavors, but also a thoughtful embrace of holistic, bone-nourishing goodness.

Recipe ideas for bone health

To make your “Our Virtual Table” experience even more enjoyable, here are a few festive recipes:

As we enjoy the joys of the holidays, it is essential to find a balance. Treat yourself to something tasty, but make conscious choices about adding nutrient-rich options. Your bones will thank you for finding the sweet spot between indulgence and nourishment. You can also get creative and adapt recipes to your liking. For example, if a recipe calls for mayonnaise, consider substituting Greek yogurt.

Join “Our Virtual Table” – share your photos and recipes

Our community is a source of inspiration and encouragement, proving that good health is even more fun when it’s shared. Join “Our Virtual Table” and let’s celebrate health and community together. Share photos and recipes of your own healthy meals on social media using our special hashtags: #OurVirtualTableBHOF #OurBoneHealthyTable

You can also find us here and tag us:

Cheers to health, happiness and the warmth of our virtual meeting!

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November 9, 2023