Bone Density & Joint Resilience
By Christina Andes
Product recommendations
Calcium K/D
Pure Encapsulations
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2 capsules, once per day (Morning), ongoing.
in divided doses, with or between meals
Collagen Peptides (Unflavored)
Vital Proteins
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2 tablespoon (tbsp)s, once per day (Morning), ongoing.
Glucosamine Chondroitin W/ MSM
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1 capsule, three times per day (Morning, Afternoon, Evening), ongoing.
Lifestyle recommendations
Nutrition
Include dietary calcium and mineral sources daily, such as dark leafy greens (collards, kale), sesame seeds, bone broth, and wild salmon with bones.Nutrition
Follow an anti-inflammatory eating pattern featuring omega-3 rich wild fish, extra virgin olive oil, and antioxidant-rich berries to support comfortable joints.
Movement
Incorporate weight-bearing exercise (such as brisk walking, hiking, or jogging) and resistance training with weights or bands 2–3 times weekly to stimulate bone remodeling.Movement
Dedicate 10–15 minutes each morning to gentle dynamic joint mobility exercises and stretching to circulate synovial fluid and relieve stiffness.
Resources
Cart summary
Christina Andes
Christina Andes, CNC, NASM-CNC Founder, Healthy Horizons Nutrition Counseling I believe nutrition and lifestyle can play a powerful role in supporting long-term health. As a NASM Certified Nutrition Coach and Certified Fast Metabolism Diet Coach, I help women—especially those navigating perimenopause, menopause, and metabolic challenges—improve their health through evidence-based nutrition and sustainable lifestyle changes. My coaching focuses on metabolic health, hormone wellness, inflammation, digestive health, and empowering clients to become advocates for their own health. When appropriate, I incorporate wellness laboratory testing to help clients better understand their health and create individualized nutrition and lifestyle recommendations. My goal is to educate, encourage, and support each client on their journey toward lasting health, while working collaboratively with their healthcare team.
My websiteFocus areas
Metabolic Health
Women's Health
States of practice
Montana
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