Osteoporosis is a condition where a person gradually loses bone material, resulting in brittle and easily fractured bones.
As we age, bone material is lost and our bones become thinner. It is estimated that in the United States alone there are over 40 million who have osteoporosis or are at risk due to low bone mass.
As we are concerned with natural anti-aging remedies for our skin, wholesome nutrition to manage our weight, and functional exercise for our muscles, we can’t forget to pay attention to the frame-work that holds us together, which is our bones.
Bone tissues are constantly being formed and used up in the bone. The maximum bone mass is attained at the age of 30, this is where bone tissues are readily formed more so than being lost. After this age, bone mass is lost more quickly than formed. If your peak bone mass is low, you will have lesser bone tissues to deplete and thus, can result in the risk of osteoporosis.
Study shows that osteoporosis is more common in women than in men.
One of the facts to consider in support of this is that osteoporosis starts earlier and gets worse faster in women because of midlife hormonal shifts. Bone loss increases in the first 10 years after menopause, a key time when osteoporosis can develop. But starting around age 65, both sexes lose bone mass at about the same rate.
Top 5 lifestyle changes you can do to prevent osteoporosis:
1. Do exercises such as walking regularly, stair climbing, and weight training.
2. Do not smoke.
Research studies have identified smoking as a risk factor for osteoporosis and bone fracture.
3. Do not drink heavily.
Excessive drinking can interfere with the balance of hormones, as well as decrease vitamin absorption which may lead to osteoporosis.
4. Do eat foods high in calcium.
Consume foods like raw milk and cheeses from grass-fed cows, and green leafy vegetables such as kale, spinach, collard greens, broccoli, and okra.
- Try this super calcium and vitamin packed juice recipe: 1 orange, 1 kale leaf, 2 ripe bananas, and 1/2 cup of water. (Also great as an electrolyte booster for those “recovery” days from your moderate drinking.)
5. Do spend some time in the sun.
Vitamin D is essential for the body to absorb calcium properly. Additionally, vitamin K12 may also be a key factor in preventing bone fractures as you age.
A study published in Osteoporosis International has concluded that lifetime supplementation with vitamin K1 or, even better, K2, vitamin D3, and calcium is likely to reduce fractures and increase survival in postmenopausal women.
The good news is, no matter what age you are, there are natural proactive steps you can take to prevent osteoporosis and bone fractures.
If you are in your 20’s and 30’s, do your best to build up your bone mass by exercising and moderating your alcohol consumption. If you are in your 40’s and above, continue being active, enjoy the sun within reason, and of course, at any age eat your green vegetables!
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