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Eating Disorders, Featured, Hormones, Nutrition, Reproductive Health

How Estrogen Impacts Your Bone Health And What You Can Do About It

March 15, 2018 By Robyn 34 Comments

I touched on the topic of bone health and estrogen in this post several weeks ago. Since, I’ve had several follow up reader questions and so I thought it would be important to address this topic in further detail. I went over a decade without getting a normal, healthy period and it never really occurred to me that low estrogen (which is a contributing factors to missing or irregular periods) can have devastating impacts on bone health.

How Estrogen Impacts Bone Health and What You Can Do About It | The Real Life RD

So today we’re going to talk about a few things…

  1. how estrogen and your bone health are related
  2. how long of having low estrogen does it take for your bone health to be negatively impacted
  3. if and how much of bone loss can be reversed
  4. what you can do to improve your bone health

Growing up, my doctor or OB/GYN didn’t talk to me much about bone health. Very likely not intentionally and maybe there were time limitations or maybe the topic didn’t cross their mind. I’m not sure. I was continually prescribed birth control to “protect my bones” and “regulate my period” (which is ironic in and of itself because a period on birth control isn’t an actual period – it’s a withdrawal bleed) when I wasn’t menstruating on my own. Side note for clarity –> the purpose of me being prescribed birth control and many other women being prescribed birth control was not solely for contraception…it was to “fix” an underlying hormonal issue. If you are taking hormonal birth control only for contraception, that’s not the lens I’m speaking through in this post. I’ve also taken birth control solely for contraception – which is the purpose of birth control.

So how does estrogen (or lack thereof) affect your bone health?

Think about your bones like house renovations. Your bones are always being broken down to provide calcium to your body. Estrogen is a hormone that helps slow the breakdown of your bones and and encourage bone formation instead. You have two types of cells that are involved with your bones.

The cells involved in breaking down portions of your bones are called osteoclasts (I remember it because clast sounds like crash and crashes result in breaking something….these analogies are how I got through nursing school so bear with me :))

The cells that help slow the breakdown of bone building cells are called osteoblasts (blast and BUILD both start with the letter b)

When you have sufficient levels of estrogen, that estrogen helps kill off the breakdown cells (the osteoclasts) so you have less cells breaking down bone in your body. That estrogen also helps protect the cells that build your bone (osteoblasts) so they don’t die off. Think about it as less demolition guys tearing down the house and more construction guys building onto the house. What you end up with is bones that stay denser for a longer period of time. This is a good thing!

When your body doesn’t have enough estrogen you end up with more bone breakdown and not enough bone building which results in weaker, less dense bones. What we call your bone mineral density decreases. If you’ve ever had a DEXA scan from your doctor, PA or nurse practitioner, that is an x-ray that measures your bone mineral density and can tell your health care provider if you have healthy bones, osteopenia (meaning decreased bone density) or osteoporosis, which is a disease that thins and weakens the bones. If you don’t develop any new risk factors, your health care provider usually orders a DEXA scan every 2 years.

How long after a missing period does it take for your bone health to be affected?

There are many factors that go into the effect a missing or irregular period will have on your bone health. The timing and onset of your missing periods plays an important role in determining the impact on your bone density. If you developed disordered eating, an eating disorder, you exercised a lot or any other reason caused your first period to be late (age 16 or older) or never come at all…..that can have a greater impact on your both health than perhaps if your period went missing for the first time in your late teens or twenties. I got my period late because I ran cross country in high school and then had irregular periods all throughout my teens and into my twenties due to excessive exercise and under eating and then it went missing for good. As females, we develop the majority of our peak bone mass by age 18 and by our early to mid twenties our bones have reached their maximum strength and density.

Genetics play a huge role in our bone health. Unfortunately, the women in my family are prone to osteoporosis – so there are things both me and you simply cannot control. And nutrition, how we exercise & move our bodies and other lifestyle factors like smoking also impact our bone health. Also, being at a low body weight in addition to not having your period compounds the issue. So there are a lot of factors at play here which make it hard to define a specific time at which your bones are affected by a lack of estrogen. What we do know though is that early intervention is key. Even if you haven’t had a regular, healthy period for decades…it’s ALWAYS better to be late than never in order to preserve the bone density you do have!

What we do know is that the loss of bone mineral density can be quick (within months) coupled with low body weight and inadequate nutritional intake. Missing your period during adolescence when the majority of our peak bone mass occurs can contribute to more significant loss. We also know that postmenopausal women lose most of their bone mass and density within the first four to six years after menopause and on average, a healthy post menopausal women loses about 1-2% of bone mass per year. When you don’t have enough estrogen in your body, you’re essentially in a post menopausal, low estrogen state so it’s not unreasonable to think about this data when thinking about our bone health when we aren’t menopausal, but we aren’t getting a normal healthy period.

Okay, I know some of this information might have been overwhelming but take a deep breath. I didn’t have a period for a long time and I have a family history of osteoporosis so this is not to scare you or instill fear or more stress. Rather, let’s use this information to empower us to make decisions today that can better our health. The past is the past, the only thing we can do is move forward and care for our bodies the best we know how today.

Can bone loss be reversed and what can you do to better your bone health?

Although you won’t be able to reverse the bone loss completely, you can replace significant amounts of lost bone and I think that’s encouraging news!

What happens more often than not, is women are prescribed birth control to help “protect their bones” – but the research isn’t very conclusive. Some studies showed birth control might help prevent further bone loss, and some showed some small increases in bone density over various time frames. Overall though, the evidence for birth control’s role in bone protection is pretty underwhelming. In fact, the majority of studies founds no benefit of hormonal medications on bone mineral density and actually are not recommended to protect bone health in the presence of anorexia nervosa and amenorrhea (which means not getting a period). And also know that yes, birth control can slow the rate of bone breakdown (which is good) but it also slows the rate of bone formation which isn’t helpful.

Also, it’s really important to know that weight-bearing exercise may only be protective for your bones if you are currently menstruating. If excessive exercise is one of the causes of your missing period, this exercise may be more harmful than good.

Biphosphonates are a class of medications that are commonly used in post menopausal women to preserve bone density. I get asked about these medications often from women with decreased bone mineral density who are premenopausal. What we know is that the potential benefits and risks of biphosphonates are very different in premenopausal women who have a different kind of osteoporosis vs postmenopausal women. The osteoporosis seen in premenopausal women often has to do with an underlying cause of bone fragility or bone loss and treating that underlying cause should be the focus to improve bone health. Data is lacking on the long term effects and safety of these medications in young women and so they are not recommended as a go-to treatment.

Okay, now you’re like…I get it. I hear you with what won’t help… but what WILL HELP?

Weight restoration, supporting your body in finding it’s healthy set point weight and restoring your natural period all do wonders for your bone health. WONDERS.

Adequate energy (aka calorie) intake is key too. It might take some extra 1:1 support from a dietitian you trust to ensure you are eating to support your body’s needs. Also keep in mind that unless you have the skills and knowledge to be able to meet your body’s energy needs, intuitive eating might not be an appropriate place to start just yet.

These alone can often reverse a lot of the bone loss. You won’t have the bone density of someone who has never had low estrogen, but you can see great improvements to your both health. The body’s healing capacity is awesome.

Getting adequate calcium through your diet is also important. Dairy products, fortified OJ, dark leafy greens, beans and lentils and some nuts and seeds are good sources. I don’t focus a lot on the nutritional minutiae of food, it’s stressful and not as important as the overarching big picture. Think of these as ones you can ADD TO what you already eat. You can also take 800-1000 IUs of Vitamin D3 per day as well – BUT go talk to your doctor first so he/she can guide you in supplementation based on your own individual needs.

I hope this was informative and empowering for you. I personally have walked this path with not getting a period on my own for over a decade and have then also struggled with irregular periods and had to navigate learning to care for my body so I can have regular, natural periods. Know that you are not alone. Know that your body is not broken and that there is nothing wrong with you. I know these conversations can be scary and maybe cause anxiety and worry. We are going to face challenges in life and maybe do things we wish we didn’t..but all these experiences are learning opportunities and shape us into who we are today. Be gentle and compassionate with yourself – you’re doing the best you can and all you can do today is take steps forward to better care for yourself.

If this post resonated with you or you found it helpful, I talk more about these types of things in my online course on healing hormones and getting a healthy period. You can also sign up for my free mini email course on healing hormones where I share more tips and tools to help you best care for yourself. I’m in this journey with you!


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Filed Under: Eating Disorders, Featured, Hormones, Nutrition, Reproductive Health

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Comments

  1. Jen says

    March 15, 2018 at 7:45 am

    Thanks for this post, Robyn! I’m curious about something. I had been having regular periods, but was told I had low estrogen when I was having issues getting pregnant. I finally wasn’t able to conceive on my own, but was prescribed a high dose estrogen insert 2x per day for my first trimester. How can my period happen if my estrogen was so low?

    Also, this was 6 years ago. I am currently not getting a regular period (totally missing now). I have an appointment later this month to ask about a DEXA scan and hormone testing.

    Reply
    • Robyn says

      March 15, 2018 at 4:04 pm

      It’s possible to have regular periods and low estrogen yes. But like you experienced low hormones can affect fertility. If you don’t have enough estrogen that affects your ability to ovulate – but you might still get a period. Figuring out the root cause of why your estrogen is low is the key!

      Reply
      • Jen says

        March 15, 2018 at 9:24 pm

        Thank you so much for the reply and insight. Do you have a test that you would recommend to find the root cause? I am seeing my doctor later this month and would like to bring that up with her.

        Reply
  2. Carolyn says

    March 15, 2018 at 9:47 am

    Hi Robyn! This is great. You are awesome. If you don’t mind me asking, I have a question around birth control. I was put on birth control to prevent pregnancy and was under the impression that it stops my own estrogen production… therefore, if it’s masking my own production would the negatively impact my bone mass? I thought birth control stops your own production of these hormones since you are injecting it through the pill, so I thought that would replace the estrogen you need for bone mass.

    Reply
    • Stephanie says

      March 15, 2018 at 1:57 pm

      This is my exact question! I had low estrogen in my teens but got pregnant extremely easily in my twenties and thirties. But now I wonder if it’s worth going off the pill just to make sure all is well. But definitely don’t want to get pregnant either!

      Reply
      • Robyn says

        March 15, 2018 at 4:14 pm

        Hope my answer to Carolyn helps Stephanie!

        Reply
    • Robyn says

      March 15, 2018 at 4:10 pm

      Hi Carolyn! The pill stops ovulation and shuts down your natural estradiol production. You are masking your own production which could **potentially** impact bone health – there’s not enough research to draw conclusions. The pill replaces your body’s estrogen with a synthetic estrogen (ethinylestradiol) – this is similar to estradiol, but not completely identical.

      Reply
    • Molly says

      March 15, 2018 at 5:41 pm

      Same question here!

      Reply
  3. Leanne says

    March 15, 2018 at 1:42 pm

    Thanks for another great post Robyn! I especially found the part about exercise fascinating, that weight-bearing activity doesn’t have the same benefit if this is causing the issue in the first place. A very important thing to keep in mind! I think you may have gotten the greens/dairy thing backwards. I believe the calcium in leafy greens is less bio-available than dairy because of the oxalate content (I swear I’m not trying to nitpick, just felt as though that was an important point for readers).

    Reply
    • Robyn says

      March 15, 2018 at 4:19 pm

      Hi Leanne! So glad you found it helpful! I’m glad you brought this up! Can you send over any info you have on this – from the research I’ve read and what I’ve learned in my training, the calcium in dairy is less bioavailable. But totally open to this discussion so send along anything you have and I’d love to read!

      Reply
      • Alison says

        March 16, 2018 at 6:38 am

        I have always heard what Leanne said about calcium being less bio available in leafy greens too, but I just looked it up and and least what I found in a quick search is that veggies that have low oxolates have more bio-available calcium (thinks like bok choy and broccoli) but veggies that are high oxolates/phytates (like spinach, beans) have less bioavailable calcium. It may be one of those things that is not 100% clear and depends on which study you read. Robyn, do you have links to the studies you have read? Here is a link to one I just quickly read through https://academic.oup.com/ajcn/article/70/3/543s/4714998 I am by no means an expert on this but I think it’s worth discussing! Another thing to keep in mind is that in general veggies have less total calcium than milk/dairy products, so even if it is more bioavailable, you may be getting less total calcium

        Reply
  4. Becky says

    March 15, 2018 at 2:36 pm

    Thank you so so much for this post, Robyn!! I never actually really thought about the correlation between bone health and an irregular/absent period/low estrogen. And WOW, I had no idea that weight-bearing exercises don’t help unless you are healthy in the first place….Makes sense, as I think back during my eating disorder (anorexia), I lifted weights like no tomorrow, but wasn’t actually very strong. When I later gained weight and took a break from exercise, I found that I was retaining quite a bit of muscle without even trying.

    Reply
    • Robyn says

      March 15, 2018 at 4:14 pm

      So glad you found it helpful Becky!!

      Reply
  5. Laura says

    March 15, 2018 at 2:42 pm

    As a young (12 year-old) girl I battled anorexia. I am now 33 and a healthy, happy mom. That said, to this day, I remember my doctor at the time threatening and scaring me about osteoporosis and ruining my ability to have children one day. It left me thinking “well if I’ve already ruined my life, why gain weight now?” (This makes me so sad for my younger self who lacked a kind recovery team!) I now understand the (misguided scare tactic) intentions of the doctor, but I applaud you for covering this topic with an empathetic IT’S NOT TOO LATE emphasis. That is huge in encouraging someone to seek healing.

    Reply
    • Robyn says

      March 15, 2018 at 4:21 pm

      I hope this post as encouraging for you and others Laura and I’m so sorry you had that experience. I know not all of us have positive experiences with doctors (or nurses or any health care provider!) but I’m hopeful there are some really good ones out there – thankfully I’ve gotten to work with a lot of them! Thanks for sharing your experience 🙂

      Reply
  6. J. says

    March 15, 2018 at 4:23 pm

    This was incredibly helpful Robyn thank you! I am a 27 year-old with Osteoporosis. This was due to several factors, both physical and psychological, and as a result I am in the process of restoring my bone health to the best of my ability. Your blog forces me to face the uncomfortable circumstances which I created for myself. And while that seems morbid, or perhaps pessimistic, I must reinforce how grateful I am to you for targeting what I need to be aware of in regards to my health. You have given me the platform to push myself and live my best life. Your blog speaks volumes, and while I do not know you personally, I am truly appreciative of your voice, your presence and your character. Thank you for everything you do.

    Reply
  7. Meah Konstanzer says

    March 15, 2018 at 6:42 pm

    Reading your posts on women’s health is always super informative. I’m almost 17 now and I lost my period when I was 13. It hadn’t been too regular since it was new and it went away with no clear cause. I’ve found it hard to work with doctors since their initial reaction is birth control (which I can’t take because I have factor five leiden) and the couple of times I tried Progesterone the side effects were so miserable and it didn’t work. The doctors I’ve seen don’t seem to view it holistically. As my lack of period has continued, it’s definitely started to cause more concern so I hope to find someone who can help.

    xxMeah

    Reply
  8. Melissa G. says

    March 15, 2018 at 9:11 pm

    Hi Robyn! I love your blog and read every single post you write! I had disordered eating in my early twenties and my period went missing for a while and then came back irregularly but I was able to get pregnant thankfully and I now have 3 daughters. My question is this, my period refuses to come back after each birth until I’ve finished nursing which has always been til my girls are about 2 years old. I’m nursing number 3 now yet, so is my missing period and low estrogen effecting my bone health? I’ve never thought of this before and quite honestly it scares me to think of what my bones might be like after nursing for 6 years!

    Reply
    • Ashley says

      March 18, 2018 at 11:10 am

      This is a really interesting question! A lot of people use this to delay a return to fertility right after they’ve given birth (to space children naturally). I know that for some women it lasts as little as 3 months, and for some women it can last much longer. I think you pose a great question!

      Reply
  9. Simone says

    March 16, 2018 at 10:54 am

    You’re so incredibly smart and its truly amazing how you can explain complex issues in an approachable way! Keep up the good work!

    Reply
  10. Brittney says

    March 17, 2018 at 9:28 pm

    Hi Robyn!
    I have been a reader/follower of your blog for a couple months now and always gain so much insight on caring for my body through your blog and personal story! Thank you for always being so honest and transparent. I have been diving especially deep into your hormonal health posts, and am finally coming to a place where I know I need to find some answers about my own body. So I wanted to ask a couple questions.

    I have had an irregular period since I started as a teenager, and I’m 25 now. There has never been a time when I could accurately predict my period (even when I was in high school, under pretty low stress, and eating regular big meals) but I also have never gone more than a month without it. I match a lot of your described symptoms for low thyroid hormone, especially fatigue, but I’m also under a lot of stress (I’m a manager which means sporadic eating patterns, a weekly healthcare volunteer, and I’m also in school (studying to be a dietitian actually!)). But my thyroid tests have always come back normal. My father has had issues with his thyroid for years, but I don’t know if there’s a genetic component to any of this. All of that to say, I’m finally understanding that none of this is normal (thanks to your help!) and I’m wondering what I should ask my primary physician for in terms of a full thyroid panel, female hormones panel, etc. to finally get some real answers.

    Sorry for the long post! I appreciate any advice you’re willing to give!

    Reply
    • Robyn says

      March 19, 2018 at 3:43 pm

      Hi Brittney! Thanks for reading and I’m so glad you’ve found it helpful! Since I know only a very small snippet of your personal history this would be something to talk further with your doctor about. Thyroid issues have a genetic component and the “ranges” notes on labs might not be your optimal range – plus those ranges are often outdated based on current research. At the very least a TSH, free T4/T3 and thyroid antibodies are helpful in addition to estradiol LH and FSH. Hope that helps!

      Reply
      • Brittney says

        March 19, 2018 at 3:55 pm

        Thank you, Robyn! That’s exactly what I was wondering.

        Thank you so much for being willing to help!

        Reply
  11. Katherine says

    March 18, 2018 at 8:47 am

    I love all of these posts! Most of it goes over my head (not science-minded at all!), but it helps me understand my body so much more! I got my period once at 11, and then not again for 9 years due to anorexia. Thankfully, I have regained my period and it is fairly consistent (stress impacts it A LOT). I do have a family history of osteoporosis, but I hope that the healthy place I am now has helped my bone health!

    Reply
  12. Nicole @ Laughing My Abs Off says

    March 21, 2018 at 5:37 pm

    What an interesting and informative post! I remember when I lost my period (for about a year and a half), I went through a period of being like “huh…GREAT!) then to slight concern about how normal it is…then to fear when I realized what this could mean for my fertility…by that point, i was ready to make changes. I hadn’t even known about all the bone loss things until recently. I mean, my god, I was doing crazy workouts and had no period; no wonder I was always getting injured. So glad others can read your words and help themselves before it’s too late.

    Reply
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  15. SSR says

    June 8, 2018 at 11:22 am

    Hi Robyn!

    I have, in the couple of months, been reading your blog consistently and have found so many of your articles helpful. Thank you so much for all the great work you do!

    I had a question regarding body-weight exercise:
    I am in my late teens and lost my period for 9 months due to rapid weight loss because of dieting and restriction. I am currently eating to weight restore and am experiencing extreme hunger. I understand that extreme cardio or weight training exercise often does more harm than good when one looses their period because of the reasons mentioned in you blog post above. Would you say that doing 10-15 min of bodyweight exercise (i.e. planks, squats, sit-ups, push-ups) every couple of days is safe for me and my bones? I have stopped all formal exercise but noticed that I experienced a lot of loss of muscle due to my weight loss and found that I experience pain in my legs due to low muscle mass. Would, if I do low intensity exercise, I be able to safely build some muscle while not worsening bone damage?
    Also, I know that you are not my doctor and can therefore not exactly tell me what I should do, but generally speaking, what would you recommend/ what does the research indicate?

    Finally, thank you again for all you hard work.

    Reply
    • Robyn says

      June 11, 2018 at 9:50 am

      Hi SSR – thanks for reading!! I would encourage you to ask what the motivation is behind doing the bodyweight exercises. If you’re underweight and/or not menstruating, weight bearing exercise is potentially doing more harm than good for your bones. And you can’t build muscle without enough energy (and then some for building) on board. I hope that helps! I’m not your physician but I would recommend resting from all structured movement.

      Reply
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    June 13, 2018 at 6:35 am

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  17. Amelia says

    June 18, 2018 at 2:51 pm

    Impeccable timing of finding this blog post! Thank you! I have my yearly OBYGYN appointment tomorrow. She pushes birth control, even just low estrogen pills, on me EVERYTIME I go. Then she will pull out the “dairy calcium” only card. As an RD, I know she is just not educated. I typically accept her samples and kindly thank her for her concern.
    I had a normal period until 18 years of age (5’4″ 170#- very unhealthy) > college+ mom suggested ortho tri cyclene= monthly period> change to nuva ring because of “convenience”> married and no BC + no period at all (probably lost about 40# during college, but it was so gradual and not out of dieting or on purpose)> continued to have ZERO period for YEARS. Despite body weight/composition/fat %= my body didn’t menstruate. 4.5 years ago, we gave up trying naturally for a baby and conceived IVF. Post baby= no menstruation + regular doc pushing pill. I was also diagnosed with hashimotos hypothyroidism & celiac disease post baby. I always wonder if having a baby triggered it?!

    My general MD, who diagnosed me with celiac and hashis, a functional medicine practitioner, has me on the Linus Pauling protocol to help with bones. I now question why I even see my current OB, but then again, she takes care of my pap, breast exam, and female “health”.
    I’m prepared with information tomorrow when I know she will bring it up! Thanks!!

    Reply
  18. VANCE says

    July 30, 2018 at 10:13 pm

    FORMULA

    My mother has osteoporosis. She had taken alendronate for 7 years. But, earlier this year she had one injection of Prolia, with bad side effects, the doctor wants her to take another one but I disagreed. 8 weeks ago a friend at work, introduced me to Best Health Herbal Centre, after telling her my mother’s problem. I ordered 2 bottles of Osteoporosis herbal formula from Best Health Herbal Centre, which my mother only used for 6 weeks and the result was extremely marvellous and my mother osteoporosis was totally reversed. Am so happy to see my mother happy again.

    Reply

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A non-diet dietitian and nurse practitioner helping women find peace with food, accept their natural body size and heal from hormonal issues and period problems.

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A little way I’m learning to enjoy these years o A little way I’m learning to enjoy these years of getting to spend so much time with my kids: aka another way I’m discovering some pockets of peace so my heart & mind & soul don’t crumble under the reality of dependent & emotionally dysregulated tiny humans.  About once a week we go somewhere for baked goods. We drive or walk, buy something buttery & then find a beautiful, relatively quiet outdoor spot where the boys can romp and I can sit and think my thoughts while I watch them play. This past week we were found ourselves at the Wool Factory where the boys threw rocks & whatever else off the bridge while I ate 90% of this almond 🥐 from @coucourachou that will blow your mind. Boys ate the other 10% bc they were busy playing and didn’t ask for more quickly enough 😜  I’m finding *for me* playgrounds have a time & place but they aren’t where I enjoy motherhood & my two toddlers the most. Baked goods & a pretty outdoor spot without high drops my 15 month old could launch himself off of…I’m here for it.
I brought this bag of snacks along when I took the I brought this bag of snacks along when I took the boys to hike out at one of our favorite spots last week and when I ripped it open I was regretting my choice to share them with my kids. @baresnacks randomly sent me a box of snacks and I usually eat free food we receive or give it to a friend/neighbor and move on. But I felt it my duty to tell you about these bc they are THAT GOOD. I’m not getting paid and this isn’t sponsored - I was just shocked at how tasty these were and felt you needed to know. We ate them with some buttery roasted nuts and the combo was 👌🏻 but they are good just on their own.  The boys climbed rocks and swam in the reservoir - leave it to my almost 3 year old to want to strip down naked and fully submerge himself in chilly water on a sixty degree morning. “Mama can I get super nakey?” Sure baby. Sure. This is your childhood.
It’s a hard sell to get me to accept an offer of It’s a hard sell to get me to accept an offer of extended alone time away from the babies to just be. And that isn’t something that’s best for me, it’s an area I gotta grow in. So this afternoon when Nick pushed me out the door and was like - get out of here plzzzz - I walked to my favorite cafe and ordered a thick pastrami sandwich and sat there for a good LONG while before taking a long, peaceful walk in the rain to wrap up the afternoon. Note to self: stop being such a control freak and go be by yourself sometimes.
a girlfriend brought me a 🍪 the size of my face a girlfriend brought me a 🍪 the size of my face from @mariebettecafe this morning when she came to get her toddler who played with us all morning and it is v good. even better when paired with an iced latte 😍
#AlignPartner I left off a few weeks ago sharing a #AlignPartner I left off a few weeks ago sharing about how taking @alignprobiotic regularly has improved my digestive regularity.  And I’m still taking them! I’ve permanently added Align 24/7 Digestive Support* into the roundup of supplements I take before bed (prenatal, vitamin D, choline & DHA - all which help keep me healthy while breastfeeding) so I can keep seeing the benefits.  Just because you see benefits, doesn’t mean you should stop taking your probiotic. Keep taking Align daily (under the supervision and recommendation of your health care provider of course) to keep seeing the benefits!  I’ve said it before and I’ll say it again - one of my favorite parts of Align probiotics is that they don’t need refrigeration AND they come in a convenient little blister pack that has the days labeled. It’s the little things people! #MyAlignGuutJourney #guthealth  *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
I realized it was going to be a long, hot afternoo I realized it was going to be a long, hot afternoon (91 and muggy in MAY 🤯) when a toddler nap was refused and a baby nap was cut wildly short ....so my tired mom brain pulled out two plastic storage bins, filled them up with soap & hose water and striped ‘em down naked in the yard. Two hours later, it was almost time for an early dinner and I had magically been able to sit for most of that time and we already had baths checked off the list. 👍🏻 I’m archiving this idea for my future self, hope it helps another tired mama out.
#AlignPartner I left off a month ago sharing about #AlignPartner I left off a month ago sharing about getting better at doing the basics to care for myself which included taking my supplements and @alignprobiotic regularly.  Probiotics take time to work so I wanted to give it a full month to see the full effects of @alignprobiotic. So here are my honest thoughts: it took a few weeks to notice any differences, but near the end of the month I did notice some changes in my digestive balance - even while traveling! I’m not someone who experiences occasional gas, bloating or abdominal discomfort frequently enough to notice a difference, so I don’t feel like I can comment on how well Align works for those benefits.  All in all though, taking @alignprobiotic was a positive experience and I really appreciated how the capsules don’t need to be stored in the fridge, making it convenient to take them with me anywhere #MyAlignGuutJourney #guthealth  *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Where we will spend a good majority of our summer. Where we will spend a good majority of our summer. Because the swampy VA summer has already begun (it’s in the low 90s today 🥵 lord help) and creeks are our retreat - not only from the heat but also from the noisy world. I need this just (if not more) than they do! We’ll be at the splash pads and pools too, but the quietness of the creek...my mental health is so about it. And it’s hours of play for them! Win win.  A couple things to note: this scene also included a few toddler reminders on finding another direction to throw rocks instead of at his brother - so not all is serene 🤪 and also, yes I am now that mom who buys the same clothing for both kids bc it keeps things simple & i think i kinda like it too 🤷🏻‍♀️
Things I love about midwifery among many: the appo Things I love about midwifery among many: the appointments, no matter how long, feel so unhurried. 
Just walked in from an appointment with my midwife because I was due for a Pap test + an overall wellness visit. My last pap was during my first trimester with Cal which feels like a jillion years ago, but it’s only actually been three years. Life changes so fast! Pre-baby life feels like a whole other life.  I’m wayyyy overdue for a visit to my PCP bc I’ve been under OBGYN or midwifery care for the majority of the past three years while having babies, but I am pretty good with keeping up with my paps. It seems women often think they need pap and/or HPV testing way more frequently than they do (and providers sometimes perform these tests more frequently than necessary - remember more testing doesn’t always mean better outcomes!)  So if you need it, here’s a quick little reminder on this chilly spring Friday afternoon on how often you need this testing (these are the recommendations from ACOG)  Women aged 21–29 years should have a Pap test alone every 3 years. HPV testing is not recommended.  Women aged 30–65 years should have a Pap test and an HPV test (aka co-testing) every 5 years (preferred). It also is acceptable to have a Pap test alone every 3 years.  If you get abnormal results, this testing frequency could change - but for healthy women with normal results, you actually don’t need testing as frequently as you might think. Which is great news for those of you who hate the speculum.  Ok, off to finish up some things on the to-do list (including cleaning this kitchen) during nap time and then come 5 o’clock, crack an IPA with our neighbors 🍻
#AlignPartner Over the past seven months since bec #AlignPartner Over the past seven months since becoming a mom of two, caring for myself has gotten shoved to the back burner. And it's been a challenge to make it a priority. My routine-resistant personality has upsides and downsides when it comes to motherhood. So I'm starting small this year with a consistent bedtime routine that includes taking my supplements and @alignprobiotic and hoping as that becomes consistent, my mornings will naturally shift too.  In short my bedtime currently goes like this….jammies & face care when putting the babies to bed. Before I go to bed (anytime between 9pm and 12am...) I’ll pump, take my supplements and fill my water. Then I go upstairs and brush my teeth. And then get in bed. The kicker: 70% of the time I find myself finishing up tasks on my phone IN BED. I hate this habit.  Back to supplements. This is something I have been able to stick with. On top of fish oil, my prenatal, choline and vitamin D, I recently added @AlignProbiotic 24/7 Digestive Support*§ to see if it helps with abdominal discomfort and regularity because when I don’t drink coffee or am traveling that can get thrown off.  I’ll be taking it every day for the next 28 days since it takes TIME for our bodies to adjust to probiotics - and I'll be taking you guys along with me as I share my honest thoughts. Many people think if they don’t see changes within the first 7-10 days then the probiotic isn’t working, but that’s not the case. I’m giving myself more than just a week or two and instead a full month to see the full benefits. I’ll keep you posted over the next month. Check out my stories to learn more! #MyAlignGutJourney #guthealth
 
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
We had an AFTERNOON today. Toddler didn’t care f We had an AFTERNOON today. Toddler didn’t care for a nap. Putting baby down was harder than I wanted it to be. Miraculously, I had a moment of clarity as I was covered in tiny humans and decided I wasn’t doing the nap battle thing a on 60 degree, gorgeous, sunny spring day 🙅🏻‍♀️ so I piled both babies into the car half naked, opened the sun roof, put on white noise for them and an audio book for me and drank a kombucha as I drove a meal to a postpartum mama. Thirty five minutes later we had a sleeping baby and a toddler who at least had a rest. Baby transferred without waking HALLELUJAH and although my toddler didn’t nap today (lord help) at least we got soaked in breezy sunshine 😎🤘🏻💆🏻‍♀️
We veered from our usual Friday night homemade piz We veered from our usual Friday night homemade pizza (minus the dough, we leave that to @albemarlebakingco) because we are eating pizza tomorrow with some friends - instead I called my mom and asked her how she makes her chicken fingers and we fried up a big ole batch of chicken nugs 🙌🏻🤤 along with a sheet pan full of sweet potato fries and a simple arugula salad dressed with parmesean, olive oil and s&p. Oh and my moms honey mustard recipe for dipping. It’s SO DANG GOOD.  Over the past 6ish months we’ve been practicing (and practicing and practicing bc it doesn’t come naturally) unplugging from technology and slowing down and resting and just being for one day a week. Some call it Shabbat. Some call it Sabbath. Maybe you call it something different. All I know is IT IS SO GOOD FOR MY WEARY SOUL and the day I look forward to ALL WEEK. Sundown on Friday to sundown Saturday. Nothing but rest. For us that means hiking (or something outside) and napping and reading and being with friends and eating really good food. And drinking some really good wine or craft beer. Sometimes whiskey. 😛  And because I know I’ll get asked about the chicken finger recipe and also because it’s too good not to share and Momma Coale said I could, here ya go:  Cut chicken breast into thin strips or small pieces (I prefer nug size bc the breading to chicken ratio is perfection). Salt and pepper those babies really well. Then dredge them in all purpose flour, then egg, then panko - just like you would bread anything else. Then fry them up in a light oil - I use avocado oil because that’s our everyday oil. You could also use canola or peanut oil. Just fill a pan with an inch or so of oil on medium high heat. They only take 2-3 minutes per side. You can always temp them to make sure they are at least 165 degrees F to really make sure they are done. Dunk in all the sauces and enjoy!  Happy weekend!

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