3 Ways to Decrease Stress and Protect Your Bones
Stress affects more than just our mood—it can also impact our bone density, increasing the risk of osteoporosis. The science teaches us that the stress cortisol hormone, pulls calcium out of our bones which is a major building block for our bone density and strength. Many of us know this, but that knowledge can add to our stress. If you're feeling that way, you're not alone—I'm right there with you.
Recently, I started thinking about what I already do to manage stress and what else I could incorporate to reduce the cortisol, our stress hormone, levels in my system. I have a daily yoga practice and a breathing routine, but I’ve realized that constantly overthinking might be the next challenge I need to tackle.
This realization came after I stumbled upon the book Don’t Believe Everything You Think by Joseph Nguyen. The book introduced me to the concept of becoming aware of our brain's tendency to stay in a constant state of thinking. Whether it’s running through to-do lists, replaying past conversations, or worrying about loved ones, we often find ourselves caught in an endless loop of thoughts.
Nguyen suggests that the more time we spend thinking, the more we trigger our fight-or-flight response, which rapidly increases cortisol levels. This stress hormone can wreak havoc on our bones, sleep, and overall well-being. So, I began considering how I could better manage my stress and lower these cortisol levels.
1. Embrace the Power of Yoga
The yoga sutras teach us, “Yogas citta vritti nirodhah,” which translates to “Yoga is the cessation of the fluctuations of the mind.” I’ve noticed that when I maintain a consistent yoga practice, especially in the morning, my mind feels clearer, and I’m more resilient when things don’t go as planned.
Yoga isn’t just about physical postures; it’s a practice that extends into every aspect of life. I often remind my yoga students that the real practice happens off the mat, in how we handle life’s challenges. Yoga helps us stay present, and being present is key to managing stress and protecting our bones.
My journey to yoga began somewhat unexpectedly. A friend invited me to use up an expiring punch card at a local studio. I struggled through a vinyasa class, thinking, “If we do one more push-up, I’m going to scream!” But after class, despite my exhaustion, I knew I had to go back.
What kept me returning wasn’t just the physical challenge but the mental clarity I experienced. During that 75-minute class, I was fully in the present moment, focusing on cues for my breath and movements. This mental break from the constant stream of thoughts allowed my brain to rest and recharge, ultimately reducing my stress and cortisol levels.
In case you are curious Body in Tune would love to collaborate with you to find your personalized yoga practice.
2. Incorporate Mindful Moments
Rodney Yee, in the foreword for Richard Rosen’s book, The Yoga of Breath: A Step-by-Step Guide to Pranayama, describes his morning pranayama practice as “a great solace and a wonderful way to understand who I am today before I enter into a relationship with the outside world.” This statement resonates deeply with me.
A breathing practice doesn’t have to be a formal, seated session in a quiet space. It can be as simple as taking a few mindful moments throughout the day to focus on your breath and disconnect from the chaos around you. A friend of mine calls these “mindful moments,” and I’ve found them incredibly beneficial in reducing stress as it arrives.
When I take these moments between clients, before teaching classes, or at the end of a busy day, I notice a significant difference in my focus and reactions. I’m calmer, more centered, and less likely to be overwhelmed by stress.
In case you are curious Body in Tune would love to collaborate with you to find your perfect Breath practice.
3. Practice Non-Thinking
One of the most profound insights from Nguyen’s book is the concept of “non-thinking.” Our minds are often filled with thoughts, worries, and ruminations that keep us in a state of constant tension. This tension can manifest physically as muscle stiffness, irritability, and even difficulty sleeping.
Nguyen’s practice of non-thinking begins with awareness. When we notice that we’ve moved from having a random thought to obsessing over it, we can choose to let it go. For example, imagine you stub your toe. The reality is you stubbed your toe—it hurts, and then it passes. But if you allow yourself to dwell on it, focusing on the pain, berating yourself for not paying attention, and worrying about how it might affect your plans, you create unnecessary stress.
Becoming aware of when we’re overthinking is the first step. The next is to find practices that help quiet the mind throughout the day. Whether it’s yoga, a walk in nature, a mindfulness moment, journaling, or a breathing exercise session, these activities can help reduce stress and protect your bones.
Final Thoughts
Our stress levels have a direct impact on our physical health, including our bones. By embracing yoga, incorporating mindful moments, and practicing non-thinking, we can lower our stress and cortisol levels, leading to better overall well-being and fight osteoporosis.
What will be your practice?
Body in Tune, LLC was born from a belief that quality of life matters; both life and physical balance matters.
I would welcome the opportunity to be part of your support team with regards to your muscles, joints, bones and osteoporosis. It would be an honor to help you feel confident in your body so you can play with your grand children, take that long-dreamed of vacation and get outside and enjoy a walk with friends.
