Stronger Bones Naturally 🦴

Published: Sat, 05/31/25

Updated: Sat, 05/31/25

A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Stronger Bones Naturally-Combine Supplements and Movement for Real Results

If you’ve been told that your bones are weakening — or that you have osteopenia or osteoporosis — it can feel overwhelming. But I want to offer you something powerful today: a research-backed, natural way to rebuild bone strength. Even better? It’s accessible, and you can start today.

What the COMB Study Taught Us

The COMB Study (Combination of Micronutrients for Bone), published in Therapeutic Advances in Musculoskeletal Disease in 2011, followed 77 postmenopausal women with low bone density who had chosen not to take pharmaceutical treatments.

Instead, these women took a daily supplement regimen, including:

Calcium (~1,200 mg from diet/supplements)

Vitamin D3 (2,000 IU)

Vitamin K2 (MK-7) (100 mcg)

Magnesium (25 mg elemental)

Strontium Citrate (680 mg)

DHA (omega-3 fatty acid) (250 mg)

The results? After one year, participants experienced measurable increases in bone mineral density — especially in the spine and hip — and these gains continued into the second year, all without pharmaceutical drugs.

This study gives us something many people need: evidence-based hope.

What the Study Didn’t Include — and Why That Matters

Interestingly, the COMB study didn’t include any prescribed exercise. That means the improvements were due to the supplements alone — but also that we can build on that success even further.

Here’s why: your bones are dynamic tissue. When you apply mechanical load — like lifting weights or even walking — you stimulate osteoblasts, the cells responsible for building new bone. The nutrients in the COMB protocol support this process, but exercise is the spark that sets it in motion.

What the Research Says About Adding Exercise

If you want to go beyond what COMB alone offers, here’s the science-backed approach:

Resistance Training

The LIFTMOR trial (Watson et al., 2015) showed that heavy resistance training (supervised, safe, and progressive) can increase spinal and hip bone density in older women — even those already diagnosed with osteoporosis.

Gentle Impact Training

A 2021 review by Kistler-Fischbacher et al. found that low-volume, low-repetition impact exercises, like heel drops or gentle stomps, can stimulate bone without risking injury. These types of movements mimic the benefits of jumping while staying joint-safe.

Balance & Mobility Work

Improved balance means fewer falls — and fewer falls mean fewer fractures. Exercises like marching in place, toe raises, and chair stands help strengthen the muscles that support your joints and stabilize your movement.

How You Can Start Today

Talk to your medical expert about trying the COMB supplement protocol
Start resistance training 2–3x/week
Incorporate low-impact, bone-loading movements like heel drops if you’re medically cleared
Add daily balance & mobility drills — even 5 minutes helps
Stay consistent — results come from doing a little bit, often

Hope

The COMB Study gives us real hope: there is something you can do to naturally increase your bone density. And the best part? By incorporating even part of this approach, you’re not just supporting your bones — you’re also gaining all the other health benefits that come with better nutrition and movement.

🌟Need Help?

If you need a guide building a targeted program to increase bone density, reach out and I can help.

Have a Wonderful Week!

Kristen Nielsen

Start Your Freedom Journey

Want to strengthen your body, sharpen your brain, and improve your balance?

Togetherwon offers personalized, in-home fitness training tailored to your unique needs.

Call today to schedule your FREE introductory session, which includes a balance assessment and foundational exercises to get you started!

719-243-2877

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🥦 Creamy Broccoli & White Bean Soup (Dairy-Free, High in Calcium)

Dairy sometimes upsets my stomach, so I have to be mindful of how much I consume. If that’s the case for you too, here’s a delicious dairy-free soup recipe that’s high in calcium! Of course, if you tolerate dairy well, you can always use milk in place of the almond or oat milk.

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients:

1 tablespoon olive oil

1 small yellow onion, chopped

2 cloves garlic, minced

4 cups broccoli florets (fresh or frozen)

1 can (15 oz) white beans (e.g., cannellini), drained and rinsed

3 cups low-sodium vegetable broth

1 cup unsweetened fortified (added calcium) almond milk or oat milk

2 tablespoons tahini (high in calcium!)

½ teaspoon sea salt (or to taste)

¼ teaspoon black pepper

Optional: squeeze of lemon, nutritional yeast for flavor

Directions:

In a large pot, heat olive oil over medium heat. Add onion and sauté until soft (about 5 minutes). Add garlic and cook for 1 more minute.
Add broccoli, white beans, and vegetable broth. Bring to a boil, then reduce heat and simmer for 10–12 minutes, or until broccoli is very tender.
Stir in almond/oat milk and tahini. Blend the soup using an immersion blender (or carefully in batches in a blender) until smooth and creamy.
Season with salt, pepper, and optional lemon juice.
Serve warm. You can also sprinkle with nutritional yeast for extra calcium and flavor.

Why This Recipe Helps:

Broccoli: High in calcium and vitamin K

White beans: Provide calcium, magnesium, and protein

Tahini: A sesame seed paste rich in calcium

Fortified almond/oat milk: Adds a large dose of calcium without dairy

Nutritional yeast (optional): Often fortified with calcium and B1

Do you love pickleball? Call today to learn about TogetherWON strength, agility and balance classes for small groups!

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STAY IN THE GAME.

Email: Kristen@TogetherWon.com

Phone: 719-243-2877

Website: www.TogetherWon.com

Kristen Nielsen
Functional Aging Specialist

2021 Walnut Creek Court
Colorado Springs Colorado 80921
US

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