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<h2 style="text-align: center;"><img loading="lazy" decoding="async" class="alignnone size-full wp-image-95709" src="https://staging.eatburnsleep.com/wp-content/uploads/2025/02/lotus-yoga-meditation-1.png" alt="" width="80" height="80" /></h2>
<h2 style="text-align: center;">Morning <em>Meditation</em></h2>
<h3>Good Morning Spirit World • Mother Nature • God • Universe</h3>
<p>Thank you for another beautiful day ahead.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3>For today, I would like to set my goals<br />
<small>Set your goals. Below are a few examples</small></h3>
<p>Stay on track with my healthy lifestyle to reach my goal (healthier digestion, weight loss, hormone balance, etc)<br />
Remain calm in all situations<br />
Eat mindfully / not eat emotionally<br />
Be productive at work without worrying<br />
Be kind to my body and nurture it<br />
Accept my human emotions whether it is joy, anger, sadness or fear, etc<br />
Dear Spirit World/Mother Nature/God/Universe, please help me reach my goals/desires if they are right for me</p>


Morning meditation

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    <p>Expert Advice Risk Factors The risk of developing osteopenia or osteoporosis is linked to: Diet and Lifestyle Factors Zaretsky et al. (2021) show that a diet high in Ultra-Processed Foods (UPFs) and refined sugars affects the bone structure and bone mineral density. Alcohol intake Increased alcohol intake is associated with an increase in the risk of [&hellip;]</p>
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<h2 data-menu="Osteopenia and Osteoporosis">Bone Health and Inflammation:<br />
The Eat Burn Sleep Approach</h2>
<p>Osteopenia and osteoporosis are common conditions that affect bone density and increase the risk of fractures. Nutrition and lifestyle make a huge difference to bone health. Eating well and enjoying regular exercise and strength training can reduce the risk of bone fracture, keeping you active and mobile as you age. Here we explore the science behind nutrition support for bone health and share expert advice on foods, nutrients, and key supplements.</p>
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<h3 data-menu="Difference">What is the difference between osteopenia and osteoporosis?</h3>
<p>To understand the difference between these two conditions we first need to look at how bones are made.</p>
<p>Bones may feel tough but they are organic, living tissues that are constantly being renewed and remodeled. The inside of a bone looks like a honeycomb structure. Around 65% of this structure is mineral salts like calcium, magnesium, boron, and phosphorus. The rest of it is collagen (a type of protein), and the extracellular matrix.  The extracellular matrix or “<a href="https://www.histology.leeds.ac.uk/tissue_types/connective/connective_groundS.php">ground substance</a>” is a clear gel-like substance that acts like a shock absorber within the bone. Its gel-like nature complements the toughness of the mineral salts.</p>
<p>Osteopenia occurs when this honeycomb structure starts to break down. The internal bone structure loses density and strength and is less able to cope with any sudden impact. The only way to diagnose osteopenia or osteoporosis is with a bone scan that highlights the degree of bone density loss.</p>
<p>Osteoporosis is the next stage of osteopenia. The name translates as "porous bone" which gives us a clue about what’s happening. Old bone cells are broken down faster than new bone can be built, creating holes in the honeycomb structure that make bones weak and easy to break.</p>
<p>Osteopenia doesn't always progress to osteoporosis though. When it is identified early enough you can take steps to improve your bone density and slow down any further bone loss. This is where the Eat Burn Sleep lifestyle comes in as it covers diet, movement, and lifestyle habits that can optimize bone health.</p>
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<h3 data-menu="Signs">What are the signs of osteoporosis?</h3>
<p>Osteopenia and osteoporosis are termed “silent” diseases because there may be no obvious signs of a problem until a bone fracture occurs.</p>
<p>With osteoporosis, the most common sites of fracture are the wrists, hips, and spine. Many older people with osteoporosis shrink a little and develop a stoop because of crumbling bones in the spine.</p>
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<h3 data-menu="Menopause">How does menopause affect bone health?</h3>
<p>Menopausal hormone fluctuations have a significant impact on bone health. Because of this, the <a href="https://www.bonehealthandosteoporosis.org/preventing-fractures/general-facts/what-women-need-to-know/">Bone Health and Osteoporosis Foundation</a> states that 1 in 2 women over the age of 50 will break a bone because of osteoporosis.</p>
<p>Estrogen plays a key role in bone health by regulating the activity of bone-building and bone-breakdown cells (<a href="https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/j.1749-6632.2009.04954.x">Immai et al, 2009</a>). When estrogen levels drop, bone cells break down faster than new cells are built and this weakens the bone's honeycomb structure.</p>
<p>Estrogen also supports collagen production. Collagen levels fall by up to 30% in the first 5 years after menopause and continue to fall at 2% a year after that (<a href="https://www.tandfonline.com/doi/full/10.4161/derm.23872">Thornton, 2013</a>). This protein is a key part of the bone matrix and other connective tissues in the body like joints, gums, and skin.</p>
<p>Collagen loss also impacts muscle strength and density. Muscle mass starts to decline from the mid-thirties onwards and speeds up after menopause. Muscles work with ligaments, tendons, and fascia to hold bones in place and facilitate movement and exercise. Losing muscle mass can affect balance, mobility, and the ability to cope with a fall.</p>
<p>Check the <a href="https://staging.eatburnsleep.com/advice/perimenopause-menopause-diet/">Perimenopause &amp; Menopause</a> Expert Advice.</p>
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<h3>Treatment</h3>
<p>Bone health is a critical aspect of long-term well-being, especially as we age. If you’ve been diagnosed with osteopenia or osteoporosis, or are at risk, it’s essential to understand what these conditions mean and how to support your body. While they may sound similar, they differ in severity and potential complications, but both can benefit from proactive, natural strategies. In the Expert Advice section below, you’ll find expert guidance on nutrition, lifestyle habits, supplements, and daily practices that support stronger bones, reduce inflammation, and improve mineral absorption without relying solely on medication.</p>


All Advice

Cortisol Regulation

Cholesterol