We spend hundreds, sometimes thousands, of dollars on supplements for bone health—calcium, magnesium, vitamin D3, vitamin K2, collagen…
We spend hours planning and prepping meals and sipping herbal infusions to maximize our mineral balance… But here’s the question I found myself asking:
What if the problem isn’t what we’re taking, but what we’re absorbing?
Gut health & osteoporosis
Our digestive system isn’t just a tube food passes through. It’s more like an incredibly sophisticated sorting and transport system.
Your gut has to:
- break food down
- absorb nutrients through the intestinal wall
- transport them into the bloodstream
- deliver them where they’re needed
If any part of that process is compromised, nutrient status may be affected even if the diet is excellent.
Conditions affecting absorption
Some medical conditions can reduce nutrient absorption, such as:
- celiac disease
- inflammatory bowel diseases (Crohn’s disease and ulcerative colitis)
- some gastrointestinal surgeries
- chronic diarrhea or malabsorption disorders
- connective tissue disorders
These are important because osteoporosis can sometimes be the first clue that something else is affecting nutrient absorption.
Stomach acid
This is a fascinating rabbit hole.
Many people think stomach acid is something to eliminate. Yet adequate stomach acid is important for:
- protein digestion
- releasing minerals from food
- helping absorb calcium (particularly calcium carbonate)
As we age, stomach acid production can decrease in some people, and certain acid-suppressing medications may also affect mineral absorption. That doesn’t mean anyone should stop prescribed medication—it simply highlights another piece of the puzzle to discuss with a healthcare provider.
The microbiome
Here’s where it gets exciting. Researchers are increasingly exploring how our gut bacteria influence bone health.
The gut microbiome may affect:
- inflammation
- immune function
- production of short-chain fatty acids
- vitamin K production (though dietary vitamin K remains important)
- mineral absorption
It’s an emerging field, but a fascinating one.
A 2018 article in the National Library of Medicine states:
“Intestinal microbial flora, known as the second gene pool of the human body, play an important role in immune function, nutrient uptake, and various activities of host cells, as well as in human disease. Intestinal microorganisms are involved in a variety of mechanisms that affect bone health. Gut microbes are closely related to genetic variation, and gene regulation plays an important part in the development of bone-related diseases such as osteoporosis.” 1
Did you catch that? “The second gene pool of the human body”… that deserves it’s own post. I will return to explore this second gene pool later.
The article goes on to say:
“Intestinal microbial flora influence bone health through the immune system, endocrine system, and various bone-related cells. An increasing number of studies on osteoporosis have suggested the beneficial effects of probiotics in terms of increasing bone mass.”
Of course, research is ever-evolving and taking probiotics isn’t the only way to improve gut flora.
Support digestive health by considering:
- eating a wide variety of plant foods
- consuming adequate fibre
- including fermented foods if tolerated
- managing stress
- sleeping well
- chewing food thoroughly (an underrated digestive aid!) There’s an entire yogic practice on this
- addressing digestive symptoms with a healthcare professional rather than simply living with them
Gut health is but one piece of the bone-health puzzle. Supporting digestion doesn’t replace adequate nutrition, appropriate exercise, hormone discussions, medications when indicated, or other aspects of osteoporosis care. It simply reminds us that nutrients have to be absorbed before the body can put them to work.
In Qigong, we have a practice for gut health. We smile-up the belly!
Sit comfortably, relax your shoulders and your belly, and take a few nice deep breaths. Exhale with a sigh as you allow the body to relax further.
Now, imagine a great big smile across your entire belly. Go on, do it. It’s funny, right? A big ol’ smile stretches across all of your digestive organs. Breathe and enjoy this smiling belly for several minutes each day or several times each day.
If you’d like to add the colour associated with the digestive organs in Qigong, imagine a golden yellow light (I like to see the smile as golden yellow) spreading across your belly. This colour represents the Earth element, which governs the transformation and transportation of food into vital energy (Qi).
Another excellent Qigong practice for improving circulation and digestion is rubbing the belly:
First, rub your palms together to generate a little heat.
Interlacing your fingers, place your palms over your lower right side.
Move your hands in a circular motion over the belly, up the right side and down the left side, moving with your body’s natural digestive pattern.
Up the right side across the top, down the left side, across the bottom of your belly.
Do this as fast or slow as feels comfortable for you.
One of my teachers, Master Chunyi Lin, says to do this 300 times each day for great digestive health. I like to practice 100 times before each meal. You will feel the warmth in your hands and belly. It stokes the digestive fire and gets the circulation going. Keep your shoulders relaxed and smile while you practice.
Try it for 30 days. Feel the difference for yourself!
It’s not enough to nourish the body. We also need to help the body receive that nourishment.
Breathe, relax, smile, enjoy.
Happy belly!
Much love,
Stephanie
Stephanie Hrehirchuk - Author 