Sunday, October 27, 2013


Osteoporosis is a condition that common for those over 60 but due top sedentary lifestyles and unhealthy diets full of processed foods, it is becoming common in younger and younger people. Here are some tips on how to naturally prevent osteoporosis.
1. Reduce stress. The body can handle occasional stress but people under constant stress have higher levels of the hormone cortisol. Cortisol causes minerals to leach out of bones. Chronic stress is the number one cause of all disease. If you skip this step, you not only will continue to have osteoporosis, you will eventually have even more diseases. If you are in a bad relationship, get out. If you hate your job, quit or start searching for a new one. If you have financial problems, stop spending and see a financial counselor. Get rid of chronic stress. I can't emphasis this one enough. 

2. Exercise. Several research studies have found that regular weight-bearing exercise has a preventive effect on osteoporosis. Walking, jogging, and lifting weights are all forms of exercise that help to improve bone strength. They also improve your flexibility and strengthen the groups of muscles that help the body move. Exercise for least half an hour per day for a minimum of five days a week (3 days of aerobic and 2 days of strength training alternating upper and lower body) and you are sure to reduce your chances of suffering from osteoporosis.

3. Expose yourself to the sun for Vitamin D: You need to get sufficient vitamin D in order to ensure your body is able to assimilate the calcium. Include oily fish that are rich in vitamin D in your diet. Get 15-20 minutes of sun exposure or take a supplement of D3 with at least 1,000 IU (1mg) every day.

4. Stay away from calcium robbers.  High amounts of caffeine and phosphorus from sodas will leach calcium from your bones, along with an acidic diet. Foods high in acid have high protein levels like meats and dairy also can take out more calcium then they put in. Eat foods more alkaline on the pH scale such as most fruits and vegetables.

5. Get enough natural sources of calcium and magnesium in your diet. Minerals such as calcium and magnesium and vitamin D are very important for strong bones. Get several servings per day from a variety of sources including green leafy vegetables, organic plain yogurt, salmon, sardines, seeds (sesame, sunflower, and pumpkin), and nuts (Brazil).

6. Eat food with phyto-estrogens: Bone density in women is closely related to the levels of the hormone estrogen. As women near menopause, the fluctuating hormone levels can cause a lot of damage to bones. Include Organic soybeans, organic tofu, beans, chickpeas, and lentils are a rich source of phyto-estrogens that help replace estrogen in the body as it decreases with age. Another option is to get your hormone levels tested and use hormonal creams. Progesterone creams are fairly safe. They increase levels of both progesterone and estrogen and lower risk of breast cancer. Estrogen creams should be used only under a doctor's supervision.

7. Quit smoking and limit alcoholic beverages. Alcohol has been found to have a significant adverse impact on the body’s ability to absorb calcium from the diet. Smoking increases the risk of losing vital minerals resulting in lower bone densities. Besides, fractures don’t heal as well or as fast in people who smoke proving nicotine's negative effect on bones..

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