For about a month and a half, my kids were getting sick every other week. Cold after cold after cold. Between the younger two as soon as one would get better the next one would pick something up and pass it on and so on.

Every 2 weeks a new one. With medically complex kids I was getting worried. The more the viral load builds the worse it can get. I was starting to get worried.

Then one day it clicked.

I hadn’t made elderberry syrup in almost a year.

It used to be something I kept in regular rotation, and always suring the during colder months. Life got insane, we moved so many times, and it slowly disappeared from our routine without me really noticing. I made a batch, started giving it to them daily again, and the constant illness stopped. Not gradually. Not over weeks. It stopped.

That was my reminder.

*This post contains a couple affiliate links to items I use daily and love! See disclosure here.*

Why Elderberry Syrup Matters

Elderberry has a long history of use for immune support, especially during times when viruses are circulating heavily. It’s not about avoiding every illness forever, but about helping the body respond better and recover faster.

When elderberry syrup is used consistently, many families notice:

• Fewer illnesses
• Shorter duration of symptoms
• Better overall resilience during the sick season

In our case, the constant cycle broke once it was back in our routine. I was suprised because usually it’s important to build that up in your system for a while before it works.

But I also add other immune boosting things to it so that may have helped it kick into gear so fast.

Why Making It Yourself Makes a Difference

There’s a big difference between DIY elderberry syrup and many store-bought versions. I used store bought for years, but with 3 kids, that got really expensive!

When you make it yourself:

• You control the concentration
• You choose the quality of ingredients
• You avoid unnecessary fillers and dyes
• You know exactly what your kids are getting

Some store-bought syrups are mostly sugar with very little actual elderberry. Others are expensive and still watered down. DIY keeps it simple and effective.

Consistency Is the Real Key

This is the part people skip.

Elderberry works best when it’s used before things spiral, not just once everyone is already sick. When I stopped making it, we noticed. When I started again, we noticed that too.

It became clear that this wasn’t about adding something new, it was about returning to something that already worked.

My DIY Elderberry Syrup Recipe

Ingredients:

• 4 cups of water
• 1 cup of dried elderberries
• 1 lb of raw unfiltered honey
• 3 tbsp of vitamin C powder
• 2 cinnamon sticks (or 2 tbsp cinnamon powder)
• 1 tbsp fresh ginger or dried ginger
• 1/8 cup star anise
• Herbfarm Super Echinacea
• Vitamin D Tincture
• Optional: 1 tsp cloves

DIRECTIONS:

1. Add the water, elderberries, cinnamon sticks, star anise, ginger, and cloves if you are using them to a pot and bring it to a boil. Once boiling reduce the temperature by half and boil for 45 minutes with the lid on.
2. Allow the liquid to cool and strain into a very large jar or bowl.
3. Now add in the honey, vitamin C powder, Vitamin D (I put in appx. 4x the recommended amount estimating that a dose of this will be appx a tablespoon. Vitamin D supplements are very difficult to absorb. Getting sunlight is key! But a boost here is good too.) and echinacea (The full bottle). You want to add these after boiling to preserve all the beneficial properties in them. Stir with a wooden or plastic spoon.
4. Place into jars and store in the fridge. They freeze just fine if you can’t use them all. We typically keep one in the fridge and store a couple in the freezer.
5. Take 1 tbsp per day consistently.

Some Tips for Making This Syrup

You can always make it thicker or sweeter with more honey.

You can also sweeten it with stevia.

If it’s too tangy for your little kids, reduce the vitamin C by a tablespoon.

Enjoy and try to take it regularly! It works best when not just used for being sick, it’s preventative and builds your immune system.

The post The Benefits of DIY Elderberry Syrup appeared first on The Perfect Pregnancy Plan.

Osteoporosis is actually a metabolic bone disease. We are always breaking down and making new bone (just as we do with all cells in our body). Osteoporosis occurs where there is an imbalance in the creation and destruction of bone cells.

This allows the bone to be broken down faster than it can be created.

The imbalance that causes osteoporosis is directly influenced by:

• vitamins and minerals
• hormones
• inflammation
• stress
• gut health
• nutrient absorption
• nervous system tone
• and even how safe your brain perceives your environment to be.

In this article, we’ll cover:

• What osteoporosis really is
• Why it’s not just about calcium
• How inflammation, menopause, stress, and chronic illness contribute
• The most effective supplements (from a functional perspective)
• Why an alkaline, mineral-rich diet matters
• Exercise strategies that actually stimulate bone
• Powerful alternative therapies like PEMF technology
• And why brain retraining may be one of the most overlooked tools in chronic bone loss

What Is Osteoporosis?

Osteoporosis literally means “porous bone.”

Bone is living tissue. It constantly remodels through two types of cells:

• Osteoclasts (break down bone)
• Osteoblasts (build new bone)

When the speed of breakdown surpasses the speed of rebuilding, bone becomes less dense and more fragile.

According to the National Osteoporosis Foundation, approximately 10 million Americans have osteoporosis, and another 44 million have low bone density

But bone density is only part of the story.

Bone is made of:

• A collagen matrix (about 30–35%)
• Minerals (calcium, phosphorus, magnesium, etc.)

If the collagen scaffold weakens or inflammation disrupts remodeling, bone quality begins to decline, even before density numbers look severe.

Common Causes of Osteoporosis

It’s Not Just About Calcium.

Yes, calcium matters. But research has shown that calcium supplementation alone does not reliably prevent fractures. Calcium is the key mineral component in the building structure of bones, but bones are comprised of many minerals, and they all play a vital role in keeping them strong.

Bone loss is rarely due to calcium deficiency alone.

Inflammation

Chronic inflammation increases cytokines that stimulate osteoclast activity. That means that inflammation activates the cells that break down bone tissue. Excess or chronic inflammation in the body causes an increase in cytokines, which directly stimulate osteoclast activity, which the osteoblasts struggle to keep up with.

Conditions like autoimmune diseases, Type-2 diabetes, gastointestinal diseases, Lyme and related diseases, mold toxicity, arthritis, and metabolic syndrome all increase bone breakdown.

Menopause & Estrogen Decline

Estrogen plays a critical role in suppressing bone resorption. After menopause, bone loss accelerates rapidly.

Studies confirm that estrogen deficiency increases osteoclast activity and decreases collagen formation. This is a perfect recipe for osteoporosis.

Chronic Stress & Cortisol

Long-term elevated cortisol is catabolic. It breaks down muscle and bone. Stress is one of the most underestimated contributors to osteoporosis.

Low Muscle Mass

Bone responds to load. Without resistance, it weakens. This is a well known and heavily proven aspect of bone density loss. Conversely, bone density can be increased again by increasing muscle mass.

Walking is not enough. Bone requires resistance training of some sort to maintain density.

How Supplements Can Help Osteoporosis

Supplements support:

• Collagen matrix repair
• Mineral retention
• Hormone balance
• Inflammation reduction
• Cellular energy production

But supplements alone are not enough.

Without:

• Resistance training
• Nervous system regulation
• Adequate protein
• Anti-inflammatory diet

You’re only addressing part of the equation with supplements but it is a solid place to begin. Let’s walk through the most important supplements.

Collagen Peptides

Bone is one-third collagen.

Hydrolyzed collagen peptides have been shown to improve bone mineral density in postmenopausal women.

When consumed, collagen doesn’t directly increase your collagen levels. Instead, the body breaks it down into amino acids and peptides. After traveling throughout the body, they are then used to rebuild tissues.

This may rebuild bone, joints, skin, or other body parts. You don’t get to select where the building blocks of collagen go when you take a supplement, so it is a good idea to take a higher dose so that your body can repair all systems.

Collagen provides glycine and proline, which stimulate osteoblast activity and strengthen the bone matrix.

Recommended: 10–15 g daily with vitamin C. If not taken with enough vitamin C your body cannot synthesize the collagen peptides into new collagen. Vitamin C is an essential part of that process.

Many studies have shown a significant increase in collagen production throughout multiple body systems, including but not limited to bone, tendons, and ligaments, when vitamin C intake was adequate.

Here is a very clean high quality collagen that has the perfect amount of protein and collagen to help your body build bone.

Vitamin D3 + K2

Vitamin D improves calcium absorption, which is essential to maintaining strong bones. Vitamin K2 directs calcium into bone rather than arteries.

A systematic review showed that vitamin K2 may improve bone density and reduce fracture risk.

These two work synergistically, and it is important to be sure your levels of these vitamins and minerals are adequate. If you are unsure, this should be verified with a blood or hair mineral analysis.

Get a great dose of easily absorbed calcium and magnesium along with vitamin D in these bone support supplements I highly recommend become part of your daily routine.

Magnesium

Magnesium is required for vitamin D activation and bone mineralization.

Adequate magnseium intake has been linked to higher bone density. Levels of all four of these nutrients must be in balance to maintain dense bones.

The balance of minerals is just as important as having enough of each when it comes to maintaining bone density. Hair mineral analysis can tell you whether or not they are in balance.

Boron

Boron supports vitamin D metabolism, reduces urinary calcium loss, and may increase estradiol levels in postmenopausal women (Environmental Health Perspectives.)

It’s a small mineral with big influence. This is included in the trace minerals beklow but if you wanted a different supplement than the one I suggest below, this mineral is important enough to mention here!

Trace Minerals

Modern soil depletion means many people are deficient in trace minerals essential for bone remodeling. Silica, zinc, copper, and manganese all play supportive roles in bone density as well.

These trace minerals are high quality clean, and my favorite trusted brand. They also include the Boron from above.

Protein Sufficiency

Undereating protein accelerates bone loss. A higher protein intake is associated with improved bone health in older adults (American Journal of Clinical Nutrition).

Collagen counts, but overall protein intake matters too. Your protein can come from protein powders, collagen powders, plant sources, and animal sources as well.

Know that animal sources are more acidic and some believe that maintaining high alkalinity may help maintain denser bones. For this reason, you may want to learn into more plant based proteins while rebuilding bone mass.

If you are adding in a protein powder be sure it is clean and free from added junk. Many protein powders promoted as healthy are a far cry from it. Ora Organic’s So Lean and So Clean, Thorne’s protein powders, and even Vega all-in-one protein are great options.

The Powerful Effects of Resistance Training on Bone Density

If there were one “non-supplement supplement” for osteoporosis, it would be resistance training. It is really the most important lifestyle change that you can make to increase bone density.

Bone is living tissue that responds to load. When mechanical stress is placed on bone, it stimulates osteoblasts (bone-building cells) to lay down new matrix. Without that stimulus, bone gradually weakens. Basically how your muscles work by rebuilding when stimulated with load, bones do the same thing.

This principle is called mechanotransduction, the process by which cells convert mechanical force into biochemical signals.

In other words:

Bones grow when they are challenged.

Why Walking Isn’t Enough

Walking is excellent for cardiovascular health, but it typically does not provide enough load to significantly increase bone density, especially in postmenopausal women. There NEEDS to be resistance training in your routine.

You do not have to be lifting body-builder amounts. You DO need to be stressing your body in a good way.

Studies show that higher-intensity resistance and impact training produce measurable improvements in bone density and strength (Journal of Bone and Mineral Research: ).

One landmark trial, the LIFTMOR study, demonstrated that supervised high-intensity resistance training improved bone mineral density in postmenopausal women with low bone mass. This has been tested again and again and is a proven strategy for rebuilding bone density when combined with the right minerals and supplements.

What Types of Resistance Help Most?

• Weight training (free weights or machines)
• Resistance bands
• Bodyweight exercises (squats, lunges, push-ups)
• Isometric holds
• Weighted step-ups
• Deadlifts (when appropriate and supervised)

Even low-to-moderate resistance performed consistently can stimulate bone when done progressively.

For beginners, those with chronic ailments, or those with very low bone density begin with:

• Light resistance bands
• Wall sits
• Seated leg presses
• Supported squats

Use your larger muscle groups like your thighs and butt to build muscle faster in the beginning if possible.

Muscle and Bone Are Metabolically Connected

Muscle mass directly influences bone density. The stronger the muscle pull on bone, the stronger the bone adapts.

Low muscle mass (sarcopenia) significantly increases fracture risk. That’s why protein intake and resistance training must go hand in hand.

Research confirms that combined protein intake and resistance exercise improves bone health outcomes in older adults.

Resistance Training Also Reduces Inflammation

Beyond mechanical loading, resistance training improves:

• Insulin sensitivity
• Growth hormone signaling
• Sleep quality
• Mood
• Mitochondrial function

All of which indirectly support bone remodeling.

You do NOT need to hit the gyum for an hour a day to significantly impact bone health. Begin with 20 minutes 3x a week and increase as you can.

Powerful Alternative Therapies for Osteoporosis

Many coaches and medical professionals will stop right there when helping you increase your bone density. As a holistic health coach… I won’t!

There are more tools at your disposal and more components that can contribute to bone loss (that actually contribute a lot!) that cannot be ignored.

Even with taking all the right supplements and exercise if chronic inflammation, stress, and and the nervous system are not addressed long term results will be hindered and short term results will be limited.

PEMF Technology & The Resona Vibe

Pulsed Electromagnetic Field (PEMF) therapy has been studied for bone healing and osteoporosis.

Studies show PEMF can:

• Stimulate osteoblast activity
• Improve bone density
• Enhance fracture healing

A many clinical studies have found that PEMF improved bone density in postmenopausal osteoporosis patients.

Frequencies used in studies often range between 5–50 Hz for bone stimulation.

The Resona Vibe uses PEMF frequencies aimed at reducing inflammation, calming the nervous system, and supporting tissue repair.

Reducing inflammation and improving vagal tone creates an internal environment more favorable for bone rebuilding.

It is a small and light personal device that you can hang around your neck or place in your pocket that you do not even feel that helps balance your body so that it can heal itself. Frequency goes right into every cell in your body and allows them to work more optimally.

When using frequency devices be sure that you are taking high quality electrolytes daily. It really helps your cells better absorb and ultilize the electromagnetix frequencies.

I also offer kinetic muscle testing to personalize supplement protocols based on what your body is signaling at that time, whether through which levels of PEMF are needed or which nutritional support your body wants at any given time.

There are SO many scientific studies on the use of PEMF for reversing bone loss all with wonderful results. If you want to read further check out these articles.

• Pulsed Electromagnetic Field Promotes Bone Anabolism in Postmenopausal Osteoporosis
• Promoting Bone Health With PEMF Therapy for Osteoporosis
• Pulsed Electromagnetic Fields May Be Effective for the Management of Primary Osteoporosis

Neuroplasticity “Brain” Retraining

Chronic illness and chronic inflammation are often tied to a dysregulated nervous system. This is not your fault nor does it invalidate your chronic conditions and the symptoms you suffer from.

Bone health does not exist in isolation from the brain so it is absolutely connected to the health of your nervous system.

Persistent sympathetic activation (which is the state that nervous system disregulation keeps your body in at all times) elevates cortisol, which increases bone breakdown.

When you first begin studying nervous system disregulation or a brain retraining program you may feel that they are saying that you do not have the diseases and disorders that you suffer from. That is not the premise at all.

Instead because of the diseases and symptoms that you have suffered from your body gets stuck following the same patterns it’s familiar with. If you body senses a familiar sensation (be it a twinge in your neck, a chemical scent, or the raising of a voice) that has caused you be unsafe in the past it sets off a cascade of events within your body.

Shooting out hormones, histamines, emotions, and more that are completely outside of your control. Following the same electrical pathways that it has in the past and your body will follow the same patterns. The same symptoms will occur, even when the trigger isn’t the same, your body perceives it happening and does what it has become accustomed to do.

Even when your diseases or disorders are dormant or in remission, you can still be symptomatic for this reason. If your body is always causing inflammation because it knows no other way, osteoclast production will increase, and osteoblast production will wane.

Neuroplasticity programs aim to rewire stress responses and reduce inflammatory signaling. Stopping the inflammation and mast cell problems that increase bone reabsoption causing their fragility.

There are many powerful tools on the market for brain retraining. Here are my top suggestions.

Gupta Program

The Gupta Program was originally developed for chronic fatigue and environmental sensitivities. Its foundation is amygdala retraining.

Core Method:

• Interrupting conditioned fear responses
• Rewiring limbic system overactivation
• Visualization practices
• Emotional regulation techniques
• Structured daily repetition

The theory is that chronic illness often involves maladaptive neural loops where the brain continues to signal danger long after the initial trigger.

By reducing amygdala overactivation, many users report:

• Reduced inflammatory flares
• Improved energy
• Improved tolerance to stress

For someone with osteoporosis tied to chronic inflammatory illness (Lyme, mold, autoimmune patterns), calming limbic activation may reduce the inflammatory burden contributing to bone loss.

Gupta tends to be:

• More structured
• Cognitive-focused
• Visualization-heavy
• Suitable for those who like clear daily exercises

This was my favorite program that I’ve done. It resonates with me well and changed my life in a mere month (improvements continued after that as well). You can try a large portion of the program for free and learn a lot about brain retraining right now at the Gupta Program.

DNRS (Dynamic Neural Retraining System)

DNRS is similar in premise but highly structured in execution. It’s very analytical and if you are too you may love this program. It is straightforward and I believe the best selling brain retraining program.

Core Method:

• Daily 1-hour retraining practice
• Specific scripted rounds
• Emotional induction techniques
• Pattern interruption
• Visualization and positive memory recall

DNRS places strong emphasis on consistency and repetition to rewire neural circuits.

It is particularly popular among those with:

• Mold illness
• Multiple chemical sensitivity
• Chronic fatigue
• Autoimmune symptoms

From a physiological perspective, reducing chronic limbic activation may:

• Lower sympathetic output
• Decrease cortisol
• Improve vagal tone
• Reduce inflammatory signaling

DNRS is often described as:

• More intensive
• More disciplined
• Best for those who thrive on structured protocol

It’s been proven effective for decades. Try DNRS free for a week and learn A TON for free about nervous system disregulation and brain retraining for free to begin.

Primal Trust

Primal Trust integrates brain retraining with somatic healing and trauma-informed nervous system work. This program has risen in popularity especially among those with mold illness in recent years.

Part of that reason is that they offer multiple options for membership. While Gupta and DNRS you must buy the full porogram upfront Primal Trust is a monthly membership at appx. $99 per month or a discount for a 6 month membership. Some people prefer this, but the other two are lifetime membership for one price so it depends on your current financial situation which is better.

Core Method:

• Vagus nerve exercises
• Somatic experiencing techniques
• Trauma resolution
• Breathwork
• Polyvagal theory integration
• Brain retraining modules

Unlike Gupta and DNRS, which are more purely cognitive retraining models, Primal Trust includes body-based regulation.

For older adults, especially those with long histories of stress or trauma, this can be powerful.

Why this matters for bone:

Vagus nerve activation is associated with:

• Reduced inflammatory cytokines
• Improved autonomic balance
• Better sleep quality

Inflammation and sleep both strongly influence bone remodeling.

Primal Trust tends to be:

• More holistic
• More body-centered
• Slower paced
• Trauma-informed

Check out the different levels of membership available for Primal Trust.

Wrapping Up a Holistic Approach to Osteoporosis

Osteoporosis is not a calcium deficiency; it is a whole body terrain issue.

It is influenced by:

• Hormones
• Inflammation
• Diet quality
• Mineral balance
• Muscle mass
• Nervous system regulation
• Cellular energy

Supplements rebuild the matrix and improve mineral placement. Resistance exercise tells bone to grow. PEMF and nervous system therapies reduce inflammatory burden.

When you address bone health from multiple angles, you create a true regenerative environment. That’s the difference between managing numbers on a DEXA scan — and rebuilding resilience from the inside out.

The post Best Supplements for Osteoporosis with a Holistic Approach appeared first on The Perfect Pregnancy Plan.