How To Prevent Osteoporosis Naturally
So you think that taking a pill will prevent osteoporosis? Better think twice about that one. There has been speculation for quite some time that the drugs to prevent osteoporosis are not useful and perhaps even harmful. New research is indicating that Fosamax may actually increase the risk of fractures.
So, once again…drugs are not the answer! As is so often true with health, drugs do not provide quick-fix answers to health conditions like osteoporosis that are diet and lifestyle related. That’s right, according to a recent meta analysis study of osteoporosis, this health condition is largely related to diet and lifestyle!
So, let’s look at How To Prevent Osteoporosis Naturally
- Take 1200mg of calcium citrate per day in divided doses, with meals. The evening (dinner) dose should be slightly larger for optimum absorption. By the way, there is no credible evidence that taking calcium increases your risk of kidney stones.
- To help utilize the calcium, you should get 20mcg of vitamin D per day. It is also beneficial to get 20 minutes of sun exposure per day without the use of sunscreens so that your body can manufacture its own vitamin D.
- Your optimum calcium supplement should also contain HCl for better absorption of the calcium. Calcium requires and acidic environment (i.e. stomach acid) for absorption. Many people do not have enough stomach acid due to the overwhelming use of acid-blocker medications. HCl helps calcium digestion.
- Exercise! Weight training and resistance exercise is recommended for osteoporosis prevention. Hiking, dance and gymnastics are also recommended exercises and they have the added benefit of improving coordination, which decreases the risk of falls. By the way, physically fit post-menopausal women have 25% increased intestinal absorption of calcium!
- Increase omega-3 in the diet (ask us about high quality fish oil), and decease the omega-6 in the diet (grain based foods such as cooking oils, breads, pastas, etc). If you need help in this area, attend our next FREE nutrition class.
- Eat an alkaline diet, rich in fresh, green whole foods. Veggies such as broccoli and cabbage are alkaline and rich in calcium. Ask us about chlorella.
- Eat 5 or more (preferably more) servings of fresh fruits and vegetables per day. A serving equals 1/2 cup of tightly packed items (for example berries) or 1 cup of loosely packed items (for example lettuce). Make sure to eat all the colors of the rainbow: orange, red, purple, green, blue…you get the idea, in terms of fruits and vegetables.
- Dump the sodas, particularly colas, and foods high in phosphates. These foods are very detrimental to osteoporosis prevention because they decrease your body’s calcium.
- Avoid high alcohol intake and smoking as these habits remove calcium from your body.
- Dump the acid blockers as these medications are detrimental to calcium absorption. There are much better and healthier ways to deal with acid reflux, i.e. heartburn. Ask us for help.
Finally, we reach our peak bone mass of calcium by age 30. After that, our bodies are in a state of decline in terms of bone mass for the rest of our lives. How much you lose after age 30 depends on your lifestyle habits. The better your lifestyle habits, the better you’ll prevent osteoporosis.
Another factor to consider is teaching our current under 30 year olds great osteoporosis prevention habits. The more they can increase their peak bone mass before age 30, the better off they will be later in life.
Here’s a great resource for dumping the acid-blockers:
Tags: alendronic acid, bone, calcium, calcium citrate, calcium metabolism, diets, endocrinology, habits, Health Conditions, heartburn, kidney stone, lifestyle habits, lifestyles, medicine, naturally, Nutrition, osteoporosis, osteoporosis prevention, preotact, prevent osteoporosis