13 Best Ways to Stop Bone Loss Before It’s Too Late! ( couretecy;- by DailyHealthPostApril 16, 2018 )

13 Best Ways to Stop Bone Loss Before It’s Too Late! ( couretecy;-

by DailyHealthPostApril 16, 2018 )

The best osteoporosis treatment is to take preventative measures to keep it from developing in the first place (1). Unfortunately, osteoporosis treatments are usually reactive, meaning they are administered only after significant bone loss has occurred. It is often diagnosed after a person experiences an unexpected bone fracture or break. Women are around twice as likely to suffer from osteoporosis as men, especially after the age of 50.

The bones in our body are our strongest support structure (2). They provide anchors for our muscles, protect our organs, and allowing our bodies to absorb an enormous amount of weight and impact. When your bone health is impaired, bones can break from something as simple as a fall. Severe osteoporosis can result in bones breaking from daily activities, like picking up a heavy object, or even from bracing yourself for a sneeze.

What is Osteoporosis?

First things first: What is osteoporosis? Osteoporosis is the loss of bone density that usually occurs as we age. The term literally means “porous bone”. Under a microscope, healthy bones resemble a tight-knit honeycomb structure. Osteoporotic bones have a much less dense structure to them, with the ‘honeycombs’ having thinned and weakened.

Like skin cells, bone is constantly being used and regenerated (3). Up until the age of 30, your body regenerates bone faster than it is lost. After the age of 30 (on average), bone regeneration naturally slows. The more density in your bones by the age of 30, the less likely you are to develop osteoporosis. This is why building and maintaining strong bones as a child and young adult is so important.

It is estimated that around 50% of women and 25% of men will break a bone as a result of osteoporosis after the age of 50. The early stages of osteoporosis are typically asymptomatic (4). As bone loss progresses, these are the most common osteoporosis symptoms and signs:

• Loss of height
• Poor, stooped posture
• Back pain, usually the result of a fractured or collapsed vertebra
• A bone break or fracture that happens more easily than expected

Osteoporosis causes are more complicated than you might think. A family history of osteoporosis, a naturally small body frame, and being of Caucasian or Asian decent are all risk factors for osteoporosis. Overactive thyroid, parathyroid, and/or adrenal glands are also associated with a higher risk of osteoporosis, as are estrogen and testosterone imbalances. Other risk factors include:

• 
  The good news is that osteoporosis and osteopenia (minor loss of bone density) can be managed and even reversed. The use of medication as a treatment for osteoporosis can be effective, but it is always better to pursue natural alternatives before medication becomes necessary. Want to prevent osteoporosis? Treat your body as if you already have osteopenia and you should be able to stay ahead of the game.long-term steroid use (i.e. prednisone)
• taking medications for cancer, organ transplant, seizures, and gastric reflux
• malnutrition
• low magnesium intake
• disorders of the gastrointestinal (GI) tract, such as Celiac disease or inflammatory bowel disease
• rheumatoid arthritis
• tobacco use
• excessive alcohol consumption
• sedentary lifestyle

Natural Osteoporosis Treatment

Here are a few ways you can improve bone density and stop osteoporosis in its tracks, naturally.

1. Eat More Fish

There are some theories that diets high in animal-based protein sources contribute to bone loss (5). Though this is still unproven, a diet rich in Omega-3 fatty acids – found naturally in fish – is well-known to promote bone health (6). Fish are also good sources of calcium and vitamin D. Omega-3 fatty acids seem to improve calcium absorption, decreasing bone loss and possibly increasing bone mass. Try to incorporate fish protein into your diet 2-3 times per week, or take a fish oil supplement (7).

2. Try Seaweed

Seaweed, or kelp, is incredibly rich in vitamins and minerals. In fact, most seaweed species contains as much as 10 times more calcium than milk (8 ). In clinical studies, calcium supplementation from seaweed is more effective at improving bone density levels than a synthetic calcium/magnesium supplement (9). You can incorporate seaweed into your diet by adding it to soups, stews, and broth or eating it with rice. There’s even a type of seaweed that tastes like bacon! If the taste of seaweed isn’t to your liking, find a good seaweed supplement to add to your daily regimen (10).

3. Get Some Sun

You may not think of sunlight at being beneficial for your bones, but it’s quite necessary. Calcium cannot be absorbed into your bones without vitamin D (11). This is why the best calcium supplements also contain vitamin D. At the same time, the vitamin D in your cells has to be activated by sunlight (12). Most people think you get vitamin D from being in the sunlight, which is partially correct. Ultraviolet rays from the sun convert allow vitamin D’s precursor (7-dehydrocholesterol) to be converted into a useable form of vitamin D (13).

So, even if you consume enough vitamin D in your diet, it’s useless without sun exposure (14). Experts recommend at least 10 minutes of unprotected sun exposure daily. If you live somewhere where sunlight isn’t reliable year-round (i.e. Alaska), then you can “stock up” in the summertime. Just be sure to watch for signs of sun damage, especially if you are fair-skinned.

Bottom line: you need exposure to sunlight for healthy bones.

4. Start Weight Training

A sedentary lifestyle is near the top of the list of contributory factors for osteoporosis. Some of the correlation is simply that active individuals tend to take better care of themselves. However, recent studies prove that physical activity – weight/resistance training in particular – helps prevent and even reverse osteoporosis (15).

Significant positive improvements in bone mineral density can be achieved in less than one year of regular weight training (16). If you are already showing signs of osteoporosis, ease into resistance training with bodyweight exercises, such as Pilates. With increased strength (and approval from your physician), start a weight training program for the most benefit (17).

It should be noted that the benefits of weight training, such as improved bone density, will only be maintained as long as the training is maintained. So if you only weight train as long as it takes to reverse osteopenia/osteoporosis and then stop, then your bones will begin to weaken. Training three times weekly for 30 minutes will be enough for most people to improve and maintain healthy bone structure (18).

5. Take Herbs For Arthritis

There is not much clinical research on the effectiveness of herbs for the treatment of osteoporosis, but there is strong anecdotal support. Since some herbs can have estrogen-like effects, they may protect against bone loss (19). Be sure to review any herbal supplements with your physician prior to taking them to avoid medication interactions.

Herbs used in the treatment of arthritis show the most promise, such as red clover, black cohost, and horsetail. Red clover is high in isoflavones, which reduces bone loss in clinical studies (20). Black cohosh contains phytoestrogens and is often used to relieve symptoms associated with menopause. Horsetail is high in silicon, which (in theory) can help increase bone strength and promote healing of bone fractures (21).

6. Stop Smoking

There have been a number of long-term studies completed to determine the effects of smoking and bone loss. They all come to the same conclusion: smokers are more likely to suffer bone density loss and osteoporosis than non-smokers (22). The association is also dose dependent in that heavier smokers experience worse bone loss than light/occasional smokers (23).

There is no safe level of smoking and nicotine use. It’s bad for you, period. Try some natural methods to help you kick the habit. For severe addictions, you can consult your doctor for pharmaceutical aid, but be aware that there are significant side effects.

7. Cut Back on Caffeine

A moderate amount of caffeine in the form of regular coffee or tea can be beneficial to your health (24). There is, however, a strong connection between caffeinated beverages and bone loss (25). The relationship seems to be more of a correlation, since studies focusing on coffee consumption present a weak link at best (26). The phosphoric acid found in most carbonated beverages, for example, leaches calcium from the bone (27). Soda drinkers are also less likely to drink beverages that contribute to bone health, like milk or coffee with cream.

Stick to getting your caffeine from a daily cup (or two) of coffee or black tea, and limit added sugars.

8. Limit Alcohol Consumption

Alcohol affects bone health in two ways: by inhibiting calcium absorption in the gut and inducing calcium loss as your body processes it (28). Large studies conducted on the effects of alcohol consumption and bone density confirm a significant link, especially in women (29). Heavy drinking is considered one of the strongest risk factors for osteoporosis.

That being said, low-to-moderate alcohol intake (1-3 drinks/week) may have protective effects. When you do imbibe, red wine is by far the best option. As always, be sure to consult your doctor to avoid medication interactions with alcohol, and enjoy responsibly.

9. Don’t Forget Vitamin K

When someone says vitamins and bone health, vitamin K rarely comes to mind. Yet vitamin K is just as important to bone health as calcium and vitamin D, as calcium cannot bind to the bone without it (30). Clinical studies confirm that low dietary vitamin K intake increases the risk of low bone mineral density and fractures from osteoporosis (31).

With a well-rounded diet, vitamin K supplementation is rarely necessary. Kale, Brussels sprouts, cabbage, and fermented dairy products like yogurt and kefir are all rich sources of vitamin K. Should you find yourself needing vitamin K supplements, consult with your doctor first to avoid medication interactions.

10. Manage Your Hormones

One of the reasons postmenopausal women are at such a high risk of osteoporosis is due to the rapid decrease in estrogen levels. Estrogen is vital to the development and maintenance of healthy bone mineral density (32). However, estrogen is not the only hormone that affects bone health. Hyperthyroidism, hyperparathyroidism, and low testosterone levels are all known to contribute to the loss of bone mass.

The best way to find out if you have a hormonal imbalance is through blood tests, usually performed at your annual wellness exam. You can always request additional blood tests at any time. If you find that your hormones are borderline or out of normal range, try to balance them with natural methods first.

Pharmaceutical interventions are almost always effective, but are often associated with side effects and may not address the source of the problem.

11. Try Yoga or Tai Chi

Weight training is shown to be the most effective form of exercise to improve and maintain bone density. However, low-impact exercises provide additional benefits to support overall wellness. Those who practice tai chi or yoga regularly experience less joint pain, better balance, and reduced bone loss (33). These are also wonderful activities that can be practiced well into old-age, and are associated with healthy immune systems, increased mobility with old age, and overall well-being.

12. Lower Your Stress

Believe it or not, “stress-induced osteoporosis” is a real thing (34). There is not yet a single mechanism of action between stress (or depression and anxiety) and osteoporosis, but the connection is nothing new. The relationship seems to be a combination of increased stress hormones (cortisol, epinephrine, and norepinephrine) and the effects stress has on lifestyle (35). Individuals with high stress levels report poorer diet, less physical activity, increased alcohol intake, and bad sleep habits (36).

Whatever the cause, a high-stress lifestyle is never good for your health. Take whatever steps necessary to reduce stress in your life to healthy levels, making your health and wellness the priority. Eat well, exercise, get plenty of sleep, and don’t take on more than you can handle.

13. Improve Your Sleep

Individuals with sleep disorders are more than twice as likely to be diagnosed with osteoporosis than those without (37). Sleep is the body’s time to repair itself and maintain all the important body systems – bone health included. Practicing good sleep habits and routine is the best way to ensure a good night’s sleep.

If you have a sleep disorder, such as sleep apnea or insomnia, then nothing is as important as resolving your sleep issues. Find a natural solution whenever possible, but don’t be afraid to discuss treatment options with your doctor, especially if you have sleep apnea (38).

Incorporating some or all of the above suggestions will benefit anyone, regardless of their bone health status. If you are at risk for osteoporosis but not yet showing signs, then osteoporosis prevention is the name of the game. You can get ahead of the curve and avoid unnecessary fractures, bone breaks, and mobility issues.

Already diagnosed with weakened bones? There’s no time like the present! When approached carefully and with intention, bone loss can be stopped and even reversed.