Things You'll Need:
- Computer with Internet access
- Financial means for holistic supplements and treatment
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Step 1
Use proper nutrition and supplements to prevent existing osteoporosis from worsening. Read about foods high in calcium at Alternative-Medicine-and-Health.com (see Resources below).
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Step 2
Incorporate calcium and vitamin D into your diet. Vitamin D facilitates the absorption of calcium into your bones.
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Step 3
Make exercise a part of your daily regimen and boost your bone density. Even walking can help tremendously. With every step, you build bone density.
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Step 4
Lift weights to maintain your bone density. Don't use a weight that will be too much of a challenge. You want to aim for a mild level of resistance.
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Step 5
Avoid smoking and areas where secondhand smoke is present.
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Step 6
Avoid drinking water that has been treated with fluoride.
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Step 7
Eliminate red meat from your diet--or, at least restrict your consumption of it.
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Step 1
Take medication like estrogen to slow bone loss.
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Step 2
Keep away from caffeine. Limit your alcohol consumption. Both are linked to bone loss.
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Step 3
Reduce your salt intake.
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Step 4
Eliminate the amount of animal protein you eat.
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Step 5
Use calcium, magnesium and potassium supplements to treat your osteoporosis.
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Step 6
Clear obstacles in your home like low furniture or rugs that can cause you to trip. Keep your home well-lit to avoid tripping or bumping into things.
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Step 7
Exercise caution when walking outside the home. Always use handrails when going up or down steps. Be on the lookout for uneven surfaces that could cause a fall. Keeping yourself from falling and fracturing a bone is the ultimate goal.
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Step 8
Stop smoking.
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Step 9
Exercise regularly to maintain bone density. Low impact exercise is best.
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Step 10
Try tai chi. It's a martial art that encourages you to reach a deep relaxation in the body yet still enhances your sense of balance and equilibrium. Find links for tai chi news groups, or find a tai chi school, at "The Tai Chi Site" (see Resources below).
