There are more than 28 million Americans currently at risk for osteoporosis. Most people generally think that it only affects the elderly, but the young can be at risk as well. Since osteoporosis doesn’t display any obvious symptoms, people need to learn of ways to prevent the disease that causes porous and brittle bones. Therefore, I have compiled a list of five natural treatments and preventive measures that can be used by those that have already been confirmed to suffer from the disease or are at risk of it.
- Weight-bearing Exercise– By weight-bearing, I mean working against gravity. You don’t have to be lifting weights. Simply walking, jogging or even mowing the lawn with a push-mower will do the trick. When the bones are carrying a load or weight against gravity, the body is forced to strengthen or reinforce the bone structure. Just don’t overdo the exercising.
- Diet– Calcium is the most important nutrient to treat or prevent osteoporosis. However, magnesium and vitamins D3 and K2 are building blocks for bones as well. Between 1000 and 1300 mg of calcium from your daily diet should be a good goal. You can find it in many foods such as dairy products, kale, broccoli, soybean and almonds, just to name a few. Check the nutrition labels for nutrients and quantities.
- Vitamin D– Your body needs vitamin D to assist with absorbing the calcium from in your diet. You can get the vitamin from many foods such as various fish or egg yolks, however, the fastest way to get vitamin D is to go outside. Yes, the sun provides the much-needed vitamin. You don’t need to be in it too long, but make sure you put on a sun block just in case.
- Alcohol– Some studies have shown evidence that small amounts of alcohol, such as 3 to 6 drinks a week, may help maintain calcium levels and prevent osteoporosis. On the other hand, too much alcohol increases calcium loss and bone reduction. So, if you drink, do so in moderation.
- Less Protein– I know it goes against everything that we have been taught, but there is such a thing as too much protein. Research has shown that too much protein in a diet can cause calcium to be excreted faster than absorbed. If you don’t want to push some of the protein away from the table, be certain to get more calcium in your diet to counteract this problem.
As always, consult your physician before changing your diet or adding any strenuous exercise that your body is not accustomed too.
Editors of Consumer Guide, “26 Home Remedies for Osteoporosis,” health.howstuffworks.com
WebMD, “Osteoporosis Treatments,” www.webmd.com
Natural-HomeRemedies.com, “7 Natural Cures For Osteoporosis,” www.natural-homeremedies.com