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3 All-Natural Ways You Can Prevent Osteoporosis

How common is osteoporosis?

The unfortunate truth is that one out of every three women and one out of every five men over 50 years old will develop osteoporosis.

Once the bones become weak and brittle fractures are more common. In old age, bone fractures can be devastating. In fact, 20% of people die within one year of a hip fracture.

This is why osteoporosis prevention is so important. Keeping your bone health strong is way easier than trying to regain it once osteoporosis has developed.

To help keep you moving and grooving well into old age, here are the 5 greatest all-natural osteoporosis prevention strategies:

Avoid Osteoporosis Drugs

Believe it or not, in the long run osteoporosis drugs actually make your bones weaker not stronger.

It is now well-known that old and and unhealthy bone cells are continually broken down (by cells called osteoclasts) and new healthy bone cells are then created in their place (by cells called osteoblasts).

Osteoporosis is characterized by a faster rate of breakdown than rebuilding. Osteoporosis drugs attack osteoclasts and prevent the breakdown of old and unhealthy bone cells. While in the short term this will lead to denser bones, it also leads weaker bones due to the presence on old and unhealthy bone cells.

This is why bone fractures actually increase in women who have been taking osteoporosis drugs for five or more years.

Yikes!

Use the Right Kind of Exercise

Weight-bearing and muscle strengthening exercises send a message to the bones to rebuild and regenerate. This makes sense because our bodies are constantly adapting to the demands we place on them.

Good bone building exercises include: walking, hiking, jumping rope, dancing, stair climbing, and skiing. Really any exercise in which you bear significant weight on your bones.

For those with osteoporosis who are already too frail for these exercises, go with gentler options such as walking, yoga, pilates, or rebounding.

Eat a Bone Healthy Diet

Nutrition is obviously a very important factor in bone health. There are certain nutrients that are vital to  the healthy formation of bone and connective tissue.

They include vitamins A, D3, and K2 and minerals such as calcium, potassium, magnesium, phosphorus, and selenium.

Without these foundational building blocks, bones will naturally weaken with age. Bone building nutrients can be obtained from fresh whole foods such as leafy greens, root vegetables, fermented vegetables, avocados, nuts and seeds, grass-fed dairy, free-range eggs, and pasture-raised meats.

 

References

  1. https://fitness.mercola.com/sites/fitness/archive/2017/08/25/osteoporosis-prevention.aspx
  2. https://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/preventing-osteoporosis-natural-remedies/
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