How to Prevent Osteoporosis - Important Tips

What are some vital tips for how to prevent osteoporosis?

Osteoporosis affects millions of people every year. Simply put, it occurs when your bones become fragile.

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In natural health and healing, we believe in holistic health and healing, as we realize that different parts of the human body are highly interlinked, often beyond Man's understanding. We also believe that the body has the ability to heal itself of any disease, even supposedly incurable diseases.

In order to do so, the body needs the support of some basic dietary and lifestyle good health habits, such as a full body detox and a proper understanding and application of nutrition. No matter how remote or unrelated a health condition may seem, these fundamental health steps will greatly magnify the effects and benefits of any of our health-promoting efforts, including the use of specific natural health remedies.

Usually, women are the most likely to suffer from this condition and in most cases, it will occur sometime after menopause, although one in eight men will be affected by osteoporosis, too.

Osteoporosis is the result of years of continued bone loss that comes with aging. Other factors, such as family history of the condition, long term hormonal imbalances and not enough calcium and vitamin D in the body can increase your chances of getting osteoporosis.

Since bone density reaches its peak between the ages of 20 and 30, the best way for how to prevent osteoporosis is to begin thinking about it while you are still young. As you age, your body regenerates bone more slowly, which can cause your bone density to decline.

Food, Diet and Nutrition

While your bones are at their strongest, you should make it a point to get the recommended amount of calcium. Remember that nutrients your body gets through the consumption of food, as supposed to supplements, work better in your system, so it’s important to eat as many nutritious natural whole foods as you can.

The nutrients that have been found to be most effective in reducing bone loss are calcium, vitamin D and vitamin K. By choosing foods rich in these nutrients, and taking supplements when necessary, you can keep your bones healthy for years to come. This, of course, contributes greatly toward how to prevent osteoporosis.

Calcium can be found in soy products, salmon, spinach and kale (and other dark, leafy vegetables), sesame seeds and yogurt. Try to mix it up when you’re adding these foods to your diet, but make a conscious effort to get plenty of calcium, as this is important for how to prevent osteoporosis.

Vitamin D is in foods such as salt water fish, liver and egg yolks. The good news is that you can also get vitamin D from the sun. Consider spending about 15 to 30 minutes daily in the sun without sunscreen to let your body absorb its vital healing rays, and thereby produce vitamin D in the process. This is another important step toward how to prevent osteoporosis.

You will find vitamin K in leafy green veggies. Add some broccoli, Brussels sprouts or spinach to your meals to get the vitamin K you need. You can also find vitamin K in supplement form, but you should be careful if you are on blood thinners, as vitamin K also helps the blood to clot.

Avoid an overly acidic diet, as that increases calcium loss from your body. Processed foods, such as refined grains and sugary snacks, animal protein, dairy products, soda beverages and alcohol are examples of acidic foods.

Exercise and Physical Activity

So you’ve got the diet down - now what? It isn’t just about what you eat when you are looking for ways toward how to prevent osteoporosis. Truly preventing osteoporosis also has to do with what kind of exercise you get. After all, a sedentary lifestyle is one of the major contributors of getting osteoporosis.

It’s important to get plenty of weight bearing exercise to help keep your bones strong throughout your life. Try things like racquetball, dancing, jogging, stair climbing, hiking and walking. These are all exercises that put weight on the legs and thus help you to build stronger bones. You should also consider lifting light weights, which helps build healthy muscles and also protects the bones.

It’s never too late to start these exercises, so even if you haven’t worked out for most of your adult life, you can begin exercising today and still see bone benefits.

How to Prevent Osteoporosis - Conclusion

Diet and lifestyle form the two cornerstones of how to prevent osteoporosis. But true osteoporosis prevention also starts in childhood.

If you have a family history of this condition and you have a daughter, you should make sure that she gets the necessary amounts of calcium and vitamin D to help her to build healthy bones while she is young. Encourage her to run and play, maybe take her to dance class or soccer.

Give her an overall healthy diet and lifestyle and you will improve her chances of reaching a maximum bone density in adulthood. These habits will grow with her and she will continue to eat nutritious meals and get the necessary exercise when she is grown.

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