How to Naturally Prevent Osteoporosis

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By Cheryl Heppard
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prevent osteoporosis

How to prevent osteoporosis and increase bone density is a hot topic. Protecting and strengthening our bones is important as diagnosed cases of osteoporosis continue to rise in older women. Bone loss is usually greatest in the spine, hips and ribs. Nearly one third of women and one sixth of men will fracture their hips in their lifetimes, which results in death in 12-20% of cases. Preventing osteoporosis should be a priority for all women.

Difficulty: Easy

Instructions

Things You'll Need:

Calcium rich foods
regular exercise
possible supplementation
green tea

Step 1

prevent osteoporosis

Calcium supplements can slow the rate of bone loss by 30-50%. However, we absorb nutrients better from food than from supplements, so the wisest thing to do is to make sure we are getting plenty of calcium rich foods in our diets along with supplementation of calcium.
Step 2

prevent osteoporosis

Vitamin D stimulates the absorption of calcium. Get 15 minutes a day of sunshine and talk to your doctor about possible supplementation along with magnesium and boron.
Step 3

smoking weakens bones

Preventing osteoporosis means avoiding coffee, alcohol and smoking because they negatively affect bone health and are associated with an increased risk of osteoporosis
Step 4

prevent osteoporosis by avoiding pop

Drinking soft drinks is a major factor that contributes to bone loss. The acid in soda washes the enamel off of teeth, and depletes calcium from bones.
Step 5

exercise prevents osteoporosis

One of the most idea ways how to prevent osteoporosis is by regular weight bearing exercise. is excellent for bone strengthening, consider taking up aerobic exercise, yoga, or weight training.
Step 6

greens are loaded with calcium

Dark green leafy vegetables such as kale, collard greens, broccoli, parsely, etc., offer significant protection against osteoporosis. These foods have a wide range of vitamins, minerals that are important to maintaining healthy bones such as calcium, vitamin K1, and boron.
Step 7

Other good sources of calcium include asparagus, oats, whole wheat, and fresh green peas. Sesame seeds are also a great source when pulverized, grind into tahini and use on salads, veggies, etc.
Step 8

sea vegetables

Canned salmon and sardines are excellent sources of calcium as well. More sources include:
Sea vegetables (see my article on how to incorporate into your diet)
Almonds
Beans
Quinoa
Step 9

calcium soup

A great way to utilizie calcium is when making homemade soup stock. Use meat which is still on the animal bones and add some kind of acid such as lemon juice or vinegar in the soup stock. Let simmer for hours so the acid has plenty of time to work itself into the bones and leach out the calcium. Throw in some sea vegetables as well while simmering.
Step 10

Green tea builds bone

Drink green tea. Research from the Journal of the American College of Nutrition showed them women aged 70 to 85 who were regular tea drinkers had more hip bone mineral density compared to non tea drinkers.