Bone health diminishes as you age. However, when the body loses too much bone, makes too little bone, or both, a bone disease called osteoporosis occurs. This disease weakens the bones and increases the risk of fractures from a fall, sneezing, or even minor bumps. To prevent excessive bone loss the natural way, follow these five tips:
- Eat nutrient-rich foods: Giving the body the basic nutrients that cells need to function is essential in reducing excessive bone loss and improving overall health. Increase your intake of fresh fruits and vegetables and avoid processed foods, white flours, and refined sugars. You can also increase your nutrient intake by taking high-quality multivitamins. (Related: Supplementing with probiotics can cut your risk of age-related bone loss by HALF.)
- Take bone-building supplements: People who are at a greater risk for bone loss may need more than just a regular multivitamin. Experts suggest taking specific bone-building nutrients, such as vitamin D and vitamin K. Evidence have shown that vitamin D decreases the risk of fractures as much as, or even more than, the drug alternatives. While you can get these bone-building nutrients from food, it may not be enough, so you can get them in supplement form.
- Eat foods rich in alkali: One of the main problems when it comes to osteoporosis are acid-forming foods, such as animal protein, processed foods, low-quality or damaged fats, and refined sugars. These foods negatively affect the biochemistry of the body and result in low-grade metabolic acidosis. Because the body cannot survive in that state for longer, it will turn to the bones to help re-establish acid-alkaline balance. While it can be helpful for a while, it can seriously harm your bones in the long run. To prevent this from happening, eat foods rich in alkali. You can greatly alkalize your diet and reduce acid in your body by eating more fruits, nuts, seeds, and vegetables, especially root crops.
- Get some exercise: Exercise is essential for overall health and well-being. It can make you feel and look better. For bone health, any type of exercise can help prevent or suppress bone loss. You can start talking more walks, enrolling in a yoga class, or going to the gym. One particular form of exercise is also great for bone health. Extensive strength training, which involves lifting weights, can help build bone significantly as it builds muscle.
- Learn to manage your stress levels: Stress is normal, but too much stress can take a toll on your health. When the stress hormone cortisol remains at high levels for a long period, it can dramatically affect your bones and other organs. You can manage your stress levels by getting a massage, reading a book, or doing anything that you enjoy.
Osteoporosis is a serious disease. Breaking a bone due to osteoporosis are most likely to occur in the hip, spine, or wrist, although other bones can break too. It can also cause permanent pain and in some, decrease their height. When it affects the spine, it often results in a stooped or hunched posture. Osteoporosis may also limit mobility, which often results in feelings of isolation or depression.
Today, nearly 54 million people in the U.S. suffer from osteoporosis and low bone mass. Research shows that about one in two women and up to one in four men aged 50 years and older will break a bone due to osteoporosis.