From birth, bones constantly break down old cells and create fresh, new material. This process continues throughout life but slows down with age. With osteoporosis, the process slows to the point where bones lose strength and density faster than new cells are created. Under a scan, the bones have a porous, honeycomb-like appearance. There’s a common misconception that osteoporosis is simply a calcium deficiency. Calcium deficiencies are often present in people with osteoporosis. However, malabsorption issues, hormone deficiencies, and poor lifestyle choices significantly affect bone health. Several natural strategies can reduce and even reverse osteoporosis.
Bone-building diets and supplements
Poor eating habits can have a severe effect on bone health. Osteoporosis is possible if foods lack the vitamins and minerals necessary for bone health. Dietary changes to eating more whole foods are a natural way to build better bones. Foods like fatty fish, dairy products, dark leafy vegetables, and nuts are ideal choices. These have high calcium, magnesium, vitamin D, and vitamin K levels, which are essential for new bone growth. Supplementing vitamin K, vitamin D and getting enough sun exposure is also crucial for calcium absorption.
Focus on bone-building exercises
Exercise is one of the best ways to combat osteoporosis and build better bones. The impact of exercise on the body not only breaks down muscle but bones as well. The brain then responds to create new cells, strengthening the bones. Weight resistance and weight-bearing exercises work best. These include walking, jogging, jump rope, aerobics, and resistance machines. Speak with a doctor or physical therapist for the best activities based on current bone health.
Avoid poor lifestyle choices
Years of smoking, alcohol use, and sedentary habits can lead to poor bone health. Making lifestyle changes is one of the quickest and most natural ways to turn things around. Studies show that smoking can interfere with the body’s ability to produce new bones. Smoking can also cause intestinal damage, halting the absorption of vitamins and minerals. Alcohol use is also linked to smoking as well as sedentary habits. Over time, the benefits of quitting smoking, lowering alcohol intake, and increasing activity are undeniable.
Can you lower your stress levels?
Excess cortisol levels can negatively affect several body processes, including bone turnover. In a constant state of stress, the body throttles energy and many natural functions required for help. This behavior and the drop in hormones may be why many menopausal women develop osteoporosis. Menopausal symptoms can be challenging to manage. Reducing stress levels, along with the other recommendations, is an effective way to improve bone health. Meditation, therapy, yoga, and massage are helpful options.
Are you ready to fight osteoporosis?
Osteoporosis can go silent for years until a simple fall causes a significant fracture. Medications can help, but natural remedies started early are more effective. Simple lifestyle changes, when done consistently, will yield results. For starters, women over 50 and men over should get a bone density scan to take early action.