Prevent Osteoporosis Through Diet, Exercise and Supplements

Osteoporosis is a disease better prevented, then treated.  Learn why waiting for a symptom of Osteoporosis to appear is often too late.

Our experts have shared 3 important prevention tips that will help us maintain good bone health and prevent Osteoporosis from occurring or worsening.

Osteoporosis: Indicators and Prevention Tips

A bone densitometry exam is the only way a patient can confirm or rule out if they are living with osteoporosis. If you receive a positive diagnosis, it’s important to seek out treatment before the disease progresses further. Unfortunately, stooped posture indicates the disease is far too advanced to restore normal posture, however developing a treatment program with your physician can help prevent further progression of the condition.

Indicators may include: -Bone tenderness or pain, particularly in your neck or low back -Stooped posture and a loss of height -Bone fractures -Spine, wrists, or hips are common fracture sites.

Prevention tips include: diet, exercise, and medication or supplements to prevent progression.

John R. Ayres, M.D., Orthopedic Surgeon, Joint Replacement Specialist, Coastal Orthopedics & Sports Medicine Ɩ Pain Management

 

Prevent Osteoporosis Through Diet

  • Spinach and Broccoli are both good sources for Calcium and Magnesium. Magnesium builds and strengthens bones.
  • Yellow Bell Peppers contain Vitamin K which secures calcium to bones.
  • Raisins are an excellent source for Boron. This mineral helps the body convert estrogen and vitamin D into their most active form to help maintain healthy bones.
  • Avocado has an even higher quantity of Boron, a mineral that provides protection against osteoporosis.

Karen Roth, Holistic Nutritionist, Karen Roth Nutrition

Exercise to Boost Bone Health!

The exercise recommendations for building bone strength to prevent osteoporosis are two-fold.

1.  One part focuses on weight-bearing activity, such as walking, running and the elliptical trainer. Specific recommendations include 30 minutes of weight-bearing activity per day, 5 days per week.

2.  The second part to help build bone strength is strengthening exercises, which include weights and resistance bands. Strengthening exercises should be performed on both the upper and lower extremities twice weekly.

Balance exercises are also important to help improve balance and to lower the risk of falls. They may be performed at home. In addition, many fitness centers may offer balance exercise programs, such as Tai Chi classes.

Patricia Spergl, RN, MSN, ANP-BC, Adult Nurse Practitioner, Osteoporosis Prevention Center, Hospital for Special Surgery

Using Supplements

Calcium is essential for building and maintaining bone. Almost all the body’s calcium (about99%) is found in the bones. Our bodies cannot make calcium so it must come form the foods we eat. Taking a daily calcium supplement has become the usual practice for many people concerned about bone and joint health – but what type of calcium you take is important!

Did you know that some calcium supplements are processed from limestone and/or chalk, coral, or crushed cow bones? Be sure to read the ingredients and know what you are putting in your body.  There are 100% pure palnt-source calcium supplements available that are a healthier option.

Donna McLaurin, The Green Nutritionist, MicrOrganics – Green Nutritionals

 

What are you doing to maintain good bone health?

8 Comments

  1. Smoking increases the risk for osteoporosis. Smoke cessation would be a very important lifestyle change to make to reduce the risk for decreased bone density.

  2. Smoking definitely has a negative impact on your health. Finding a way to stop smoking would definitely increase your chances of preventing osteoporosis. Here’s another article with some great tips on how to treat osteoporosis naturally – http://www.hormones-beauty-health.com/skin-care/menopause/how-to-treat-osteoporosis-naturally/.

  3. Val Ribar

    Osteoporosis can be easily prevented if you just take enough calcium and magnesium on your daily diet. cheese has enough calcium for your daily needs..;.*’

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