How To Prevent Osteoporosis In 3 Easy Ways

Osteoporosis (OP) literally translated means “porous bones”. This condition causes overall weakness in bones, making them very brittle. As a result, even slight stresses like bending over, coughing, or mild bumps can cause fractures. Bones get their hardness and strength from a balanced levels of vitamins (mainly Vitamin D) and minerals (calcium, and phosphorus—the most well known for this function, although all nutrients are extremely important). When the body does not get enough of these important minerals, the bone density is gradually lowered; ultimately leading to osteoporosis. The most common complication of OP is fractures — most of them in the spine, hip or wrist.

Steps to Better Bone Density

Diet & Supplementation
Women are at higher risk of OP especially post menopause, but preventative steps must be taken very early in life. It is never too early to start taking preventative steps. Diet is absolutely vital for general health, fertility and healthy strong bones. Research shows that junk food and carbonated drinks, especially soft drinks are a primary cause of osteoporosis with its beginning in teenage years. A healthy, clean diet is essential for bone health.
The single most important step to take is to start including good sources of nutrients into your diet, particularly calcium before 30 years of age. Oily fish, dairy and vegetables like kale and broccoli are excellent natural sources of calcium, as are tahini and sardines (with bones). Most people would also benefit from a taking a calcium supplement to ensure strong bones as a preventative approach. The recommended dosage is at least 1,000 milligrams (mg) of elemental calcium and a minimum of 1000 international units (IU) of vitamin D every day for pre and peri-menopausal women. The dose often increases post menopause.

Exercise
While making sure your body is getting a healthy dose of calcium, it is crucial that this calcium is being utilized by the body and absorbed by the bones. Vitamin D aids the deposition of calcium, adding specific exercises to your routine will also help. It is very important to include closed chain exercises (walking, jogging, squats, lunges and push ups) in addition to free weights like dumbbells and resistance bands. Closed chain exercises are where the body is in direct contact with the ground, and usually the body weight itself serves as resistance for the workout. These moves are most effective for building bone density and strength.

Detoxification
Combining the above two with a regular cleansing routine will help eliminate toxins that deplete vital nutrients and bring down energy levels. A good bowel cleanse once or twice a year will really give you a great health boost! Sweating is also a great natural way to get rid of those toxins. So, next time try exercising with a lot of clothes on so you sweat a little more than usual. Regular visits to the sauna, drinking hot tea and eating spicy food (cayenne pepper) will also cause sweating. When you do this, also be sure to replenish with plenty of fresh water!

To prevent osteoporosis, it is best to include a combination of diet, natural remedies and exercise. Starting this regimen at a young age and continue into adulthood – this is the most effective way to keep bones strong and healthy throughout life.