Worldwide, every 3 seconds someone suffers an osteoporosis-related fracture with most of those fractures occurring in post-menopausal women. Bone and muscle loss are a natural phenomenon with aging and is often accelerated in post-menopausal women secondary to hormonal changes. When this process of muscle and bone loss is accelerated, it can lead to the development of osteoporosis. Osteoporosis is a condition in which the bones become weak and brittle thus increasing the risk for fractures. Fortunately, there are holistic interventions that can help slow this process and help prevent the development of osteoporosis.
In order to address the prevention of osteoporosis it is important to first understand the causes. Hormones, medications, genetics, diet, exercise routines, smoking, and alcohol intake can impact your risk for developing osteoporosis. By modifying our lifestyle, we can significantly improve muscular and bone strength.
One primary way to prevent osteoporosis is a diet rich in nutrients to promote a bone healthy diet. Calcium is an important nutrient in the building of bones while vitamin D and K are necessary in order to absorb that calcium. Foods high in calcium include milk, cheese, canned sardines and salmon, edamame, yogurt, and dark leafy greens which also serves as a high source of vitamin K. Not only can vitamin D be obtained from sunlight, but it is also found in foods such as egg yolks, fatty fish, and beef liver. If food preference or intolerance limits your ability to consume these important vitamins, you can speak to your healthcare provider to discuss supplementation.
Another great way to improve bone health is through exercise. Weight-bearing exercise such as walking, jogging, and strength training can help maintain bone density and strength while also improving balance and coordination to reduce the risk for falls and fractures. It is important to understand that bones respond to stress therefore enough stress needs to be placed on the bones in order to result in optimal strengthening. Certain individuals may be of low body weight or lifting weights that are far too light to result in notable changes. If joint or muscle pain is limiting you from participating in a proper exercise program, Physical Therapists are musculoskeletal experts that can not only help determine the reason for your pain, but help you develop a specific program to meet your goals.
Finally, it is important to limit both smoking and alcohol consumption as they can reduce bone density and interfere with your body’s natural ability to absorb nutrients essential for bone health. Gut issues such as gluten intolerance can also negatively impact nutrient absorption required for strong bones. Various medications such as corticosteroids can also increase your risk for osteoporosis therefore, it is important to speak to your doctor about your specific risk factors.
In conclusion, osteoporosis can be prevented with holistic lifestyle changes such as a diet rich in nutrients for building bones, regular weight-bearing exercise, and avoidance of smoking and excessive alcohol consumption. It’s important to consult with healthcare professionals prior to taking any supplements or making any significant lifestyle changes.