Can You Reverse Bone Loss Without Drugs?

Bone loss can lead to bone fractures and diseases like osteoporosis. To prevent such occurrences, we must reverse the cycle of loss. Some people take medications to accomplish this goal, while others prefer alternative routes to reverse bone loss.

Significance

According to the National Institutes of Health, around 34 million people in the United States have low bone density, putting them at risk of developing osteoporosis.

Cause of Bone Loss

There is no one single cause of bone loss. It can be attributed to a mix that includes heredity, hormones, habits and diet.

Reversing Bone Less

Regular participation in weight-bearing exercises and strength training (a minimum of 30 minutes a day, at least four days a week) can reverse bone loss. Examples include weight-lifting, walking, skiing, running, playing tennis, and climbing stairs.

Prevention/Solution

A deficiency in calcium and vitamin D quicken bone loss. To slow down the rate, the National Osteoporosis Foundations suggest consuming plenty of calcium (1,000 mg for adults under 50 and 1,200 mg for adults over 50) and vitamin D (Between 400 and 800 IU per day for adults under 50 and between 400 and 800 IU per day for adults over 50).

Considerations

Unfortunately, you may still need to take medication to increase bone density. Be sure to discuss your options with your healthcare provider.

References

• National Osteoporosis Foundation: What You Should Know About Calcium
• American Family Physician: Prevention of Osteoporosis and Fractures
• National Institutes of Health: Osteoporosis

Resources

• EatingWell.com: Bone Health Center