Dear Valued Clients,
As we mark the third anniversary of our journey together, I want to take a moment to extend my heartfelt gratitude for your continued trust and patronage. Serving you over the past three years has been both an honor and a privilege—one that my team and I will never take for granted.
Your commitment to your own health and wellness inspires me every day. It is truly rewarding to witness your progress, your perseverance, and your dedication to living a fuller, healthier life. The relationships we have built and the successes we have shared form the very foundation of my practice.
Thank you for allowing us to be a part of your health and wellness journey. Whether you sought guidance, motivation, or simply a supportive environment, I am grateful you chose to walk this path with us. Your presence and trust have been invaluable.
As we look forward to the future, know that I remain as dedicated as ever to supporting your goals and well-being. Here’s to many more years of growth, discovery, and wellness together.
With sincere appreciation,
Laurel Hart, ND
Dara Shigley, CNHP
Sherry Parker, HC
Kelsea Parker
Sydney Staeffler, ND
3rd Anniversary & Client/Customer Appreciation
Join us on Friday, August 1st, as we celebrate our 3rd Anniversary at our Franklin Street location. We're also celebrating YOU, our valued clients and customers! Don't miss out on a fantastic sale and giveaway! Stop in anytime on August 1st from 10 AM to 5 PM.
Protein for Healthy Bones and Muscles
Last month, we touched on the fact that proteins are the building blocks of life. But what causes them to be strong building blocks? When polypeptide chains become longer and fold into complex three-dimensional shapes, they become proteins. These proteins take on structural, enzymatic, or regulatory roles in the body. For example, collagen (a structural protein) gives skin its firmness, while insulin (a protein hormone) helps regulate blood sugar. In this newsletter, we're focusing on the structural proteins for healthy bones and muscles.
Prevalence of Inadequate Protein Intake in Older Women
- In community-dwelling older adults, 10–56% of women consume less than the recommended 0.8–1.2 g protein/kg/day, with much higher rates when using 1.2 g/kg/day as the threshold.
- 65–76% of adults over 65 do not meet 1.2 g/kg/day, according to umbrella reviews, with even greater inadequacy seen in institutionalized settings.
Protein and Risk of Sarcopenia
- Low protein intake (<0.8 g/kg/day) is linked to higher rates of sarcopenia and lower hand-grip strength.
- Consensus groups recommend 1.0–1.2 g/kg/day, up to 1.5 g/kg/day for older adults to maintain muscle mass.
- Women-specific meta-analyses show best results with combined resistance training and protein supplementation.
Protein and Bone Health / Osteopenia
- Protein helps stimulate IGF-1, supporting calcium/phosphate metabolism and bone mineral density.
- Increased protein intake reduces risk of hip fractures and slows femur bone loss during recovery or rehabilitation.
Mechanisms & Practical Considerations
- Older muscles need more protein per meal to achieve anabolic stimulation.
- Low protein intake impairs bone matrix production and can reduce long-term skeletal health.
Meal Distribution & Timing
- Research shows most older adults, especially women, fail to get 30 g protein per meal—critical for maintaining daily needs of ~1.2 g/kg.
- Uneven distribution and low intake at breakfast are major contributors to muscle decline.
Key Takeaways
- Many older women consume protein far below recommendations.
- Low intake correlates with greater risk of sarcopenia and osteopenia.
- Protein needs for older women are 1.0–1.2 g/kg/day, or up to 1.5 g/kg/day for frailty.
- Protein should be spread evenly across meals (≥30 g per meal).
- Combining protein intake with resistance training offers the greatest benefit.
Suggested Actions
- Track daily protein intake by body weight (g/kg). Download the High Protein Plan Tracker below.
- Encourage protein distribution across meals.
- Incorporate resistance training 2x/week.
- Grip strength tests and DEXA scans to monitor muscle and bone health.
References
- https://www.sciencedirect.com/science/article/pii/S1279770723021401
- https://link.springer.com/article/10.1007/s00198-023-06709-7
- https://www.mdpi.com/2072-6643/16/24/4350
- https://www.osteoporosis.foundation/health-professionals/prevention/nutrition/protein-and-other-nutrients
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7602881/
- https://www.eatingwell.com/healthy-aging-habits-study-11778606
Downloadable Resource
High Protein Plan Tracker.pdf
High Protein Plan Tracker.docx
Featured Products
BodyHealth Perfect Amino
PERFECT AMINO® is composed of pure essential amino acids, the building blocks of protein, in a form and ratio that is up to 99% utilized, but without the caloric impact and without breaking a fast.
It is further enhanced with Nucleic Acid building blocks, the foundations of our DNA and RNA, helping to direct the process of protein synthesis at the genetic level and support genetic health and performance.
When you cannot possibly eat enough protein, Perfect Amino is a great way to increase bioavailable peptides to help create the protein structures your body needs.
Global Healing Pure Plant Protein
Indulge in the perfection of our pure plant protein, an excellent way to maintain and build lean muscle while supporting post-workout recovery. When following a plant-based diet, getting enough protein has never been easier - or tastier! Our deliciously smooth protein blends in Vanilla and Chocolate provide flavorful and effortless ways to incorporate clean, plant-based, certified organic protein into your diet and an impressive 20 grams of protein per serving. Enriched with digestive enzymes and probiotics, these blends ensure enhanced digestion and absorption for optimal benefits. They are keto-friendly, organic, and blend well, catering to various dietary needs and preferences. Experience the irresistible taste, smooth texture, and nutrient-rich profile of our plant-based protein blends, elevating your nourishment and fitness journey to new heights with every sip.
Four Sigmatic Organic Protein
Enjoy this delicious protein powder with 20g of complete protein per serving! It has a smooth texture and added superfoods (prebiotics, probiotics, greens, fruit, and mushrooms) for energy, immunity, and gut health. Without any refined sugar or artificial sweeteners, you can sip guilt-free!
Supports recovery, support gut health, and keeps you feeling fuller longer
Important Dates:
- August 1st: 3 Year Anniversary/Client Appreciation Day 10am-5pm!
- September 8th: Owner, Laurel Hart, ND turns the BIG 6-0! (Stay Tuned!)
- September 19th: BRAS Thermography Day!
- Stay tuned: My Go-To Natural Remedies Collection
Review Request!
Let us know what you think of Westside Natural Health in Evansville! If you have had great care and service from our team at Westside Natural Health, will you please leave us a five star review on Google? If we have not earned five stars, please call or email us so we can discuss what needs to improve. We always want to do our best while helping you feel your best!
We look forward to providing you with care and wellness resources this summer!
With love,
Laurel, Sherry, Dara, Kelsea, and Sydney
Your team at Westside Natural Health
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