Preventing osteoporosis from developing is possible – if you start early! Don’t delay; peak bone mass is reached during your twenties and thirties.

Get your facts straight

Osteoporosis literally means “thinning of bone”. It is a disease in which the bone mineral density (BMD) is reduced, causing bones to become thin, brittle and easily broken − hence the old fashioned term “brittle bone” disease. Bone mass (bone density) influences how strong your bones will be; the higher the density the stronger the bones and vice versa. Peak bone mass is reached during your twenties and thirties.

BMD is strongly influenced by genetic and some lifestyle and environmental factors but can be modified and even prevented. Preventative measures should be instilled as early as possible and maintained throughout life!

Know your own personal risk factors

Risk factors include a family history of osteoporosis, age and gender. Although elderly men may also develop osteoporosis, it is by far more common in pre- and post-menopausal women and those who are very small, frail and underweight.

Start building strong bones in childhood to help prevent osteoporosis developing.

Eat bone building super foods

Bones need adequate amounts of essential vitamins, minerals and trace elements to become and stay strong. Of these, calcium, magnesium, vitamin D and phosphorous are well known but zinc, boron, manganese and copper are just as important. A poor diet lacking these essential vitamins and minerals will contribute to osteoporosis developing. Most of these vitamins, minerals and trace elements can be found in unprocessed foods, such as whole grains, beans, fresh fruits and vegetables, fish, shellfish and lean meat.

Dairy products (milk, cheese and yogurt), salmon, sardines, almonds, dark green leafy vegetables and broccoli are good sources of calcium. Raw, organic almond milk is extremely rich in calcium. The recommended daily dose is 1000 mg calcium a day and up to 1200 to 1500 mg per day for postmenopausal women who are not getting oestrogen replacement therapy (ERT). The body can absorb only about 500 mg of calcium at one time and so spread intake throughout the day.

Boron, a mineral that helps the body retain calcium, is found in apples, pears, grapes and other fruit, as well as in legumes, nuts and honey. Manganese, another beneficial mineral, is largely found in pineapples, nuts, spinach, beans and whole wheat. Brussel sprouts provide essential vitamin K that helps to hold calcium molecules in place.

Dietary sources of magnesium, essential for good bone growth and density, include dark green leafy vegetables and nuts. It is, however, difficult to get enough magnesium through diet alone so supplementation is advised for most people. Recommended daily doses are 320 to 500 mg for women and 400 to 700 mg for men.

Herbs that may help build bone density include dandelion (tea), red clover, chaste berry, dong quai and black cohosh.

To help absorb calcium into the bloodstream, get enough vitamin D through daily exposure (not over-exposure) to sunlight or supplementation.

Glucosamine, chondroitin and collagen are important bone and joint health helpers. Vitamin C helps build collagen, the glue that keeps your bones from falling apart.

Exercise

Sitting on your bum all day is a major factor contributing to osteoporosis – exercise strengthens bones while inactivity hampers the process. Weak bones lead to falls and fractures. Weight-bearing, muscle strengthening exercises such as walking, jogging, climbing stairs, racquet sports and aerobics help build strong bones while activities such as dancing and tai chi help you stay flexible, retain your balance and avoid falls.

Rid yourself of all bone robbing lifestyle habits

These include:

    • Excessive alcohol consumption
    • Cigarette smoking
    • Drinking too many sodas and colas
    • Eating a diet poor in vitamins and minerals

 

Sources

Isaacs, T. How to beat and prevent osteoporosis naturally. Retrieved from: http://www.naturalnews.com/026841_bone_osteoporosis_calcium.html
Understanding Osteoporosis – prevention. Retrieved from: www.webmd.com/osteoporosis/guide/osteoporosis-prevention
White, L. 2016. Three natural ways to build bones and prevent osteoporosis. Retrieved from: ttp://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/preventing-osteoporosis-natural-remedies/