The Real Life RD

helping you find peace with food and your natural body size

  • the RD & NP
  • Online Courses
  • Women’s Wellness
  • Speaking
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
    • YouTube
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!


YOU MAY ALSO LIKE...

  • Not Getting Your Period Is Not NormalNot Getting Your Period Is Not Normal
  • More Reasons Your Period Is Irregular or MissingMore Reasons Your Period Is Irregular or Missing
  • Getting Your Period Back Without MedicationGetting Your Period Back Without Medication
  • The Solution to Your Hormonal Problem Might be Doing LESS, Not MoreThe Solution to Your Hormonal Problem Might be Doing LESS, Not More

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

« 4.0 GPAs and Dieting Have a Lot in Common
Behind the Scenes of Intuitive Eating [A Day of Eats] »

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
  13. irish stylist says

    March 29, 2018 at 2:44 pm

    Blogger is totally free for a web site on a subdomain.

    Reply
  14. Video Bokeb says

    March 29, 2018 at 9:08 pm

    Hello to every one, it’s actually a nice for me to pay a visit this web
    page, it includes valuable Information.

    Reply
  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
  16. whyus says

    June 13, 2018 at 6:35 am

    We stumbled over here different page and thought I might check things out.
    I like what I see so now i’m following you. Look forward to looking
    into your web page again.

    Reply
  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

Trackbacks

  1. How Estrogen Impacts Your Bone Health And What You Can Do About It - Curious Center says:
    March 15, 2018 at 2:03 pm

    […] post How Estrogen Impacts Your Bone Health And What You Can Do About It appeared first on The Real Life RD|NYC Dietitian […]

    Reply
  2. How I realized my body confidence Part 1 says:
    March 28, 2018 at 9:01 am

    […] You’d be surprised how food affects your bone health (real life RD) […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

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.

More On Lady Hormones

How Birth Control Methods Affect Your Hormones, Period and Fertility

What Your Cervical Fluid Can Tell You About Your Reproductive Health

women's reproductive health

Women’s Reproductive Health 101

I have yet to experience postpartum myself, but I've had many clients and readers that have been through that season of life. Or perhaps you are currently living through the postpartum period. Every woman's body is different, therefore every woman's experience after giving birth will be different. What works for one woman, might not work for the next. While one woman might go through postpartum and adjust to newborn life quiet seamlessly, another woman might find it much more difficult. She might need the support of medication, therapy, extra help and many other things. One way is not better than the other - they are simply two different ways of navigating the postpartum period. I hope this post helps you better care for yourself, whatever that means for you. There's no right or wrong way to care for yourself as a mom or your new baby.

Postpartum Hormones: what’s happening in your body and how to care for yourself

* indicates required

Categories

Get in Touch!

Follow Me!

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

I talk a lot about moving, eating, and living intuitively so you can be well hormonally and live a fulfilling life in line with your values

The Real Life RD on Pinterest

  • Instagram Find: Viktoria's Awe-Inspiring Kids Rooms Filled With Pretty Design - NordicDesign
  • 10 X DE MOOISTE KINDERKAMERS VAN INSTAGRAM OKTOBER
  • Wooden Rainbow Lamp Wooden night light Kids room decoration | Etsy
  • This cute little walk-in wardrobe for kids is too cute of an idea! Loving the white tones with a pop of teal drawers
Follow Me on Pinterest
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!
I am not a craft mom. My version of crafts is baki I am not a craft mom. My version of crafts is baking because 1) my toddler actually engages with it and 2) we have tasty things to eat in the end.  Wanna know how long crafts last in our house? Approximately 23 seconds. Maybe 51 on a good day. So we just stopped crafting a long time ago and instead started baking.  And when I need my toddler to stay in one place, I turn on the faucet. I am still utterly amazed at how long water can entertain a small human. And it’s FREE. 🙌🏻 well, mostly..  Send me all your favorite baking recipes because we are on a roll over here 👩🏻‍🍳
Just left my mom vacation. 💆🏻‍♀️ I do Just left my mom vacation. 💆🏻‍♀️  I don’t know what this says about me. Anybody else find the dentist weirdly relaxing? For the most part, I love being with my two tiny humans all day, but BLESS does it feel good to lay in a chair for 60 minutes with my eyes closed and do nothing except hold my mouth open.
🙌🏻🙌🏻🙌🏻🙌🏻💃🏻💃🏻💃🏻 two babies are asleep at the same time in their beds (and not on me) for the FIRST TIME IN 7657 DAYS and dear lord I could cry tears of relief straight into this latte and bowl of chocolate chips bc I woke up this morning exhausted and weary and told Nick I didn’t want to parent today 🤣 Not even calling this self care. It’s sanity right now. And even if it lasts 5 minutes it will be 5 minutes of freaking glory. p.s. yes that brick is crooked bc v uneven floors are part of the charmed package of this old house
Learning over and over again in this season that f Learning over and over again in this season that feels unsettled and chaotic and longgggggg that sometimes, you just need the viewpoint of a toddler to remind you that the seemingly insignificant things & moments really are....straight up magical. And that yes, these mundane days are packed full of goodness & beauty if I keep my eyes fixed on what actually matters.
Spent two hours at Lowe’s this morning and wow, Spent two hours at Lowe’s this morning and wow, wowww 🤯 Asked at least six people where to find something and their opinion on all the options bc holy decision fatigue. Nursed my newborn on the floor of the paint aisle. And BLESS my new contractor friend Matt I found in the lumber section that pushed my cart around and helped me avoid the mistake of buying exterior wood for some DIY bathroom shelves.
.
I’m giving all our bathrooms a DIY makeover and I couldn’t be more of a rookie. So shoutout to all my Lowe’s buddies and YouTube 😜 You’re making this happen.
We are now officially homeowners. WUT? We didn’t We are now officially homeowners. WUT? We didn’t plan to close on a house 10 weeks after having a baby, but here we are. And we are so, so grateful.  And I’m also terrified. We’ve moved three times and lived in three different states since we got married three years ago. After six years spent living in New York City and Boston, moving back to Charlottesville was really, really hard for me. I cried a lot those first six months because my heart ached for the northeast and for city life. I wanted to pack up and go back to Boston ASAP. It felt so different and so quiet here and at times, very lonely. Even though it felt like the next right step, I second guessed our decision A LOT.
.
But here we are 10 months later ready to continue investing in this neighborhood we’ve come to love. And this community of people that have become so dear. Ten months later and it feels so, so right. And although committing to settling down here for a good bit feels really scary to me, it also brings so much peace to know we aren’t moving again anytime soon. We are here to plant and grow. And raise our babies in this house as we make it a home. It’s also really fun to have one of your best friends be your realtor. We love you @kelli.teter.nesting 🤗
.
Now, to see if we make it out of this kitchen renovation all in one piece 🤪
my go-to breakfast these days is two fried eggs in my go-to breakfast these days is two fried eggs in ghee with sautéed spinach (also in ghee) and an english muffin with more ghee + some sort of jam on half for that sweet & savory combo. we discovered these local english muffins (from The Bread Basket) and they are doughy and delicious and we are obsessed.
.
I’ve found that I need a solid source of protein and lots of fat for breakfast to keep me full while breastfeeding this time around vs with Cal, I was so into big bowls of pb & chocolate chip banana oatmeal. just goes to show our bodies know what they need and change cravings accordingly. also, just a psa: go pick up the maple butter from @traderjoes bc it is bonkers 🤤 and lastly, shout out to my husband bc a lot of mornings he is making this bfast for me while I nurse & try to pull myself out of bed - don’t for a moment think I’ve got it together 🤪
I’ve had many thoughts rolling around in my brai I’ve had many thoughts rolling around in my brain of if/how to use this platform in a way that aligns with how I want to live my life. I’m finding it tricky to discern that when 90% of my use on this app is for professional purposes. But I’m not sure if even professionally, it makes sense for me. Because I feel more aligned with what matters to me when I’m not regularly present here.  I’m not really sure what things will look like moving forward, but for right now I’m here to share with you that I somehow found some spare minutes between newborn & toddler life to write a post with some semi-coherent thoughts on life lately. 🤪 You can head there by clicking the link in my profile.
I’ve been completely disconnected from social me I’ve been completely disconnected from social media and that’s been vital for me during this tender postpartum period of transitioning from a mama of 1 to 2. But today, I’m bopping on briefly to share how Teddy entered this wild world with you - if you’re into a lengthy, detailed birth story, the link in my profile will lead you to the blog post 💙
Theodore “Teddy” Lars Nohling joined our famil Theodore “Teddy” Lars Nohling joined our family at 12:48am on Wednesday after a quick and swift labor & birth at home 💙 Thank you Father for another healthy baby boy & your abundant, tender love for us. What an undeserved gift.
Very grateful to be carrying another baby past his Very grateful to be carrying another baby past his due date, but also....LET’S GO DUDE. Still over here eating dates (check out the @ebbirth article on the research showing dates can help ripen (aka soften) your cervix, reduce the need for medical intervention in labor and can overall, improve birth outcomes) drinking red raspberry leaf tea and sleeping as much as possible with a 19 month old running around. And also trying to survive July in VA without public pools or splash pads bc it is BLAZIN HERE (and I’m a wuss with the heat 🤪)

Copyright © 2021 · The Real RD· Blog Design by Little Blue Deer


Terms and Conditions | Disclaimer | Privacy Policy