Scoliosis

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🌿 Dr. Kovac’s Naturopathic Support Plan for Scoliosis

1️⃣ Anti-Inflammatory Foods (Foundation First)

Chronic low-grade inflammation can worsen pain and muscular imbalance.

Daily staples:

  • Wild salmon, sardines (omega-3s)
  • Leafy greens (kale, Swiss chard, arugula)
  • Blueberries, blackberries
  • Extra virgin olive oil
  • Turmeric + black pepper
  • Ginger root
  • Garlic
  • Pumpkin seeds
  • Walnuts

Avoid / reduce:

  • Refined sugar
  • Industrial seed oils
  • Highly processed foods
  • Excess soda (phosphoric acid may affect bone density)

🥬 Specific Vegetables Dr. Kovac Recommends

🌱 Celery

  • Anti-inflammatory
  • Contains vitamin K (bone support)
  • Natural mineral salts for connective tissue

Use: Fresh juice or raw in salads.

🌿 Rhubarb (in moderation)

  • Traditionally used in Chinese medicine
  • Contains calcium and vitamin K
  • Mild detoxifying action

⚠️ Rhubarb leaves are toxic. Stalks only.
⚠️ Contains oxalates — avoid excessive intake if prone to kidney stones.

🌾 Bone-Supporting Minerals

Strong bones help reduce progression risk in certain types of scoliosis.

Essential Minerals:

  • Calcium (1000–1200 mg/day from food first)
  • Magnesium (balances calcium, relaxes muscles)
  • Silica (connective tissue support; found in horsetail root)
  • Boron (trace mineral for bone metabolism)
  • Zinc (collagen formation)
  • Copper (connective tissue integrity)

Food Sources:

  • Sesame seeds (tahini)
  • Sardines with bones
  • Almonds
  • Pumpkin seeds
  • Lentils
  • Mineral-rich spring water

🌞 Critical Vitamins

Vitamin D3

  • Essential for calcium absorption
  • Especially important in Canada due to limited winter sun

Vitamin K2 (MK-7)

  • Helps direct calcium into bones (not arteries)

Vitamin C

  • Required for collagen production
  • Supports spinal discs and ligaments

B Vitamins (especially B6 & B12)

  • Nerve and muscle function support

🌿 Roots & Herbal Supports

Turmeric Root

  • Anti-inflammatory
  • May reduce discomfort

Ginger Root

  • Circulation enhancer
  • Reduces muscle stiffness

Horsetail (Equisetum)

  • Rich in silica
  • Connective tissue support

Ashwagandha Root

  • Adaptogen
  • Helps muscle tension patterns

Nettle Root / Leaf

  • Mineral dense
  • Traditionally used for bone health

💧 Waters & Hydration

Dr. Kovac emphasizes:

  • Mineral spring water (naturally occurring magnesium & calcium)
  • Adequate hydration for spinal disc cushioning
  • Avoid excess soda and heavily chlorinated water

Optional:

  • Add a squeeze of lemon for trace minerals
  • Herbal infusions (nettle, horsetail)

🧘 Structural & Muscular Support (Crucial)

Naturopathic care must include physical therapy approaches:

  • Schroth Method (scoliosis-specific exercises)
  • Yoga tailored for spinal asymmetry
  • Core strengthening
  • Myofascial release
  • Postural retraining
  • Breathwork (rib cage expansion)

🥩 Protein for Connective Tissue

Adequate protein is essential for spinal stability:

  • Grass-fed beef
  • Organic chicken
  • Collagen peptides
  • Bone broth
  • Lentils & chickpeas (plant option)

🌿 Gut Health Connection

Dr. Kovac often emphasizes:

  • Probiotics (multi-strain)
  • Fermented foods (kimchi, sauerkraut)
  • Bone-supporting nutrients are absorbed better with healthy gut lining

⚠️ What Natural Remedies Cannot Do

They cannot:

  • Reverse a structural curve
  • Replace bracing in adolescents
  • Replace surgery in severe cases

They can:

  • Reduce inflammation
  • Improve muscle balance
  • Support bone health
  • Improve quality of life

🦴 Dr. Kovac’s 7-Day Spine Support Protocol

Core Daily Foundations (Every Day)

Morning

  • Warm lemon mineral water
  • 10–15 minutes spinal mobility (cat–cow, side stretch, thoracic rotation)
  • 2000 IU Vitamin D3 (dose depends on labs)
  • Vitamin K2 (MK-7)
  • Magnesium glycinate (evening if calming needed)

Nutrition Principles

  • High mineral intake
  • Anti-inflammatory foods
  • Adequate protein (1.0–1.2 g/kg body weight)
  • Hydration: 2–2.5L mineral-rich water daily

📅 DAY 1 – Anti-Inflammatory Reset

Focus: Reduce inflammation & muscle tension

Breakfast:
Blueberry chia pudding + walnuts

Lunch:
Wild salmon, arugula, olive oil, pumpkin seeds

Dinner:
Turmeric ginger chicken + steamed broccoli

Herbs:
Turmeric root tea
Ginger root infusion

Movement:
20 min gentle yoga
Breathing exercises (expand concave rib side)

📅 DAY 2 – Mineral Loading

Focus: Calcium + Magnesium + Silica

Breakfast:
Tahini smoothie (sesame = calcium)

Lunch:
Lentil & celery soup

Dinner:
Sardines with bones + roasted vegetables

Herbs:
Horsetail tea (silica)
Nettle infusion

Supplement Add-ons:
Boron (trace mineral)
Zinc (15–30 mg if deficient)

Movement:
Core stabilization (planks, side planks)

📅 DAY 3 – Connective Tissue Repair

Focus: Collagen & Vitamin C

Breakfast:
Collagen peptides in smoothie

Lunch:
Bone broth with vegetables

Dinner:
Grass-fed beef + Swiss chard

Foods:
Rhubarb compote (small serving, stalk only)
Kiwi, citrus (vitamin C)

Movement:
Schroth-based asymmetry exercises
Light resistance bands

📅 DAY 4 – Gut & Absorption Optimization

Focus: Improve nutrient absorption

Breakfast:
Probiotic yogurt + flaxseed

Lunch:
Sauerkraut + grilled chicken salad

Dinner:
Chickpea & spinach curry

Herbs:
Ginger before meals
Bitters (gentian or dandelion root)

Movement:
Thoracic mobility drills
Foam rolling

📅 DAY 5 – Muscle Relaxation & Nervous System

Focus: Reduce spinal muscle guarding

Breakfast:
Oatmeal + almonds + berries

Lunch:
Turkey & avocado lettuce wraps

Dinner:
Baked cod + celery root mash

Herbs:
Ashwagandha root
Magnesium (evening)

Therapy:
Warm Epsom salt bath (magnesium sulfate)
Deep diaphragmatic breathing

📅 DAY 6 – Structural Strength Day

Focus: Strength the support muscles

Breakfast:
Eggs + sautéed greens

Lunch:
Quinoa + roasted vegetables + pumpkin seeds

Dinner:
Lamb or lentils + broccoli

Supplements:
Vitamin D3
K2
Magnesium
Zinc (if needed)

Movement (important):

  • Side plank (weaker side emphasis)
  • Bird-dog
  • Glute bridges
  • Resistance band rows

📅 DAY 7 – Recovery & Alignment

Focus: Decompress & restore

Morning:
Mineral water + lemon

Meals:
Light anti-inflammatory meals
Soup-based day (bone broth, lentil soup)

Herbs:
Nettle + horsetail blend

Therapy:
Gentle traction stretch
Long walk
Postural awareness practice

Optional:
Professional massage or physiotherapy

🌿 Key Weekly Nutrient Checklist

  • Calcium (1000–1200 mg from food first)
  • Magnesium (300–400 mg)
  • Vitamin D3 (based on blood levels)
  • Vitamin K2
  • Zinc
  • Boron
  • Silica (horsetail)
  • Omega-3 fatty acids

💧 Best Waters

  • Mineral spring water
  • Avoid excessive soda
  • Herbal infusions (nettle, ginger, horsetail)

🚨 When to Seek Medical Care

  • Rapid curve progression
  • Severe pain
  • Neurological symptoms
  • Adolescents in growth spurts
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Memes 21

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Dr. Luka Kovac & Nurse Erica Carmen — “Memes for Nancy”

Quiet oncology lounge. Afternoon light. A phone buzzes softly with notifications.

Dr. Luka Kovac:
Erica, before rounds—have you seen today’s memes? Nancy asked if the internet has finally learned compassion.

Nurse Erica Carmen (smiling):
Compassion… and cats. Mostly cats. But yes. Today’s batch is gentler. Less doom-scrolling, more gallows humor with a hug.

Dr. Kovac:
Good. Her energy dips after chemo days. Laughter doesn’t cure cancer, but it sure changes the weather inside the room.

Erica:
Exactly. There’s one where a skeleton says, “Still here. Still fabulous.” It’s dark—but Nancy likes owning the darkness instead of pretending it isn’t there.

Dr. Kovac:
Agency matters. Humor gives her the steering wheel back, even if just for a minute.

Erica (scrolling):
This one too—“Your body is not broken. It’s busy.” Soft colors, no sarcasm. Very… permission-giving.

Dr. Kovac:
That’s a good frame. No blame. No war metaphors. Just work being done.

Erica:
I avoid the “fight like a warrior” stuff with her. She told me, “Some days I’m tired of fighting. Some days I just want to rest.”

Dr. Kovac (nodding):
Then rest is wisdom. Holistic care isn’t crystals and slogans—it’s listening to what today requires.

Erica:
Here’s a silly one for balance: a dog in a blanket burrito—“Doctor says I need more rest. I trust this doctor.”

Dr. Kovac (chuckles):
Prescribed coziness. Evidence-based enough for me.

Erica:
And one last—handwritten style: “You are allowed to be hopeful and scared at the same time.” That one usually lands.

Dr. Kovac:
Send that first. Then the dog. End on warmth.

Erica:
Done. I’ll tell her these are today’s low-dose memes. Take as needed. No side effects except smiling.

Dr. Kovac:
Perfect. And remind her—she doesn’t owe us bravery. Just honesty.

Erica:
Always. I’ll check in after dinner.

They share a quiet, knowing look as the phone sends the messages—small sparks of light, delivered gently.

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Bones

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Dr. Luka Kovač steps forward with his medical clipboard, smiling like a man who has spent a lifetime fixing broken hockey players and Croatian uncles who jump off roofs after too much rakija.

🦴 Dr. Luka Kovač’s Complete Food List for Strong, Unbreakable Bones

“Kosti su kao vojnici — if you feed them right, they become an army.” — Dr. Kovač

Here is the full, holistic, science-backed list of foods that strengthen bone density, joint integrity, and the collagen matrix.

1. Calcium-Rich Foundations

The minerals your bones cannot live without:

  • Bone broth (liquid gold for bones)
  • Eggshell powder (nature’s pure calcium carbonate)
  • Milk (organic or raw if tolerated)
  • Grass-fed butter
  • Cheese: aged cheddar, gouda, parmesan
  • Yogurt & kefir (probiotic bonus)
  • Sardines with bones
  • Canned salmon with bones
  • Dark leafy greens (kale, collards, bok choy)
  • Sesame seeds & tahini
  • Almonds
  • Amaranth

2. Vitamin D — The Gatekeeper

Without D, calcium cannot enter the bones.

  • Sunlight (the supreme source)
  • Wild salmon
  • Sardines
  • Cod liver oil
  • Pasture-raised eggs

3. Vitamin K2 — The Bone Traffic Controller

K2 tells calcium where to go — into bones, not arteries.

  • Grass-fed butter & ghee
  • Grass-fed beef
  • Pasture-raised egg yolks
  • Chicken liver
  • Natto (the strongest K2 food on Earth)

4. Collagen Builders

Collagen is your bones’ internal rebar.

  • Bone broth (again — it’s that important)
  • Gelatin
  • Chicken feet
  • Ox tail
  • Beef shanks
  • Fish skin & bones
  • Collagen peptides

5. Magnesium — The Calcium Balancer

Over 300 enzymes depend on it.

  • Pumpkin seeds
  • Spinach
  • Swiss chard
  • Almonds
  • Cashews
  • Avocado
  • Dark chocolate
  • Black beans

6. Boron — The Forgottten Bone Mineral

Helps retain calcium & magnesium.

  • Prunes
  • Raisins
  • Brazil nuts
  • Walnuts
  • Avocado
  • Apples
  • Lentils
  • Chickpeas

7. Trace Minerals & Electrolytes

Bones need micro-nutrients to be macro-strong.

  • Celtic sea salt / Himalayan salt
  • Mineral water
  • Beets
  • Seaweed
  • Shellfish
  • Goat milk

8. Anti-Inflammatory Boosters

Inflammation weakens bones and joints.

  • Turmeric & black pepper
  • Ginger
  • Garlic
  • Olive oil
  • Blueberries
  • Fermented foods

9. Protein — The Structural Base

Bones are 50% protein by volume.

  • Grass-fed beef
  • Pasture-raised chicken
  • Lamb
  • Wild fish
  • Beans & lentils
  • Quinoa

Dr. Kovač’s Final Prescription

“Make bone broth the foundation, egg shell powder the reinforcement, and grass-fed butter the mortar.
If you eat like your great-grandmother, your bones will last longer than the pyramids.”

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