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Can You Prevent Osteoporosis Naturally?

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You can’t change all risk factors for osteoporosis, but here are ones you can do something about.

Posted by Nahara L. Saballos, MD, MPH

Osteopenia develops when the body has lost too much bone, isn’t effectively making enough new bone, or both. Osteoporosis develops when the bones have lost a significant amount of their density or strength, leading to an increased risk of fractures.  Osteoporosis is common in women as they age, causing their bones to become more fragile and easily broken. 

For most adults, bones are at their peak strength and density levels around age 35. After this, bone mass begins to decline slowly in both men and women and more rapidly in women after menopause.

Some of the risk factors for osteoporosis are out of your control, such as age, a family history of osteoporosis or frequent bone fractures; a small body frame (bones in people with small frames are usually lighter and thinner); or the age of menopause. However, there are many risk factors you can control when it comes to preventing or delaying osteoporosis, including:

Diet

Bone-supporting nutrients such as calcium, phosphorus, potassium, magnesium, zinc, manganese, copper, protein, and vitamins D, K, C, and A are required to help bones develop properly and remain healthy and strong in our later years. To get more of these nutrients in your diet, include these foods:

  • Dark leafy greens: Just one cup of cooked turnip greens contains about 200 milligrams of calcium, about 20% of an adult’s recommended daily intake.
  • Sweet potato: Contains magnesium and potassium, which neutralizes the acids in your body that can leach calcium from your bones.
  • Citrus fruits: One whole grapefruit, for example, can provide the entire daily requirement of vitamin C.
  • Figs: Whether dried or fresh, they contain beneficial amounts of calcium, potassium, and magnesium.
  • Prunes: The real bone magic seems to come from this dried fruit's combo of vitamin K, magnesium, potassium, boron, and other antioxidants that can help reduce bone loss.
  • Salmon and other fatty fish: These are all good sources of vitamin D and omega-3 fatty acids.
  • Almond butter: Contains high amounts of calcium and potassium.
  • Plant-based milk: Almond, coconut, and oat milk are fortified with essential vitamins and minerals.
  • Tofu and other vegetarian proteins: Check the label to ensure they’re enriched with calcium.
  • Milk and dairy products: Dairy products contain calcium.

Exercise

To build and maintain bone density – and help to ward off the onset of osteoporosis – the two most beneficial types of exercises are:

  • Weight-bearing exercises, which use your own body weight. These include walking, hiking, jogging, aerobics, tennis, and dancing.
  •  Strength- or resistance-training exercises, like pushups, squats, and lifting weights. These exercises naturally put a strain on the bones, which helps make them stronger.

These exercises should be done regularly to improve balance and coordination, which helps prevent falls that can cause broken bones. Other beneficial exercises for improving balance include yoga, standing on one leg, and Tai Chi.

Lifestyle Choices

Our lifestyle choices can also impact our risk for osteoporosis. Studies show that chronic heavy alcohol consumption, especially when begun in adolescence or young adulthood, can severely compromise bone health and increase the risk of developing osteoporosis. Nicotine users or smokers are also at a higher risk for developing osteoporosis since nicotine can affect the way bone-strengthening calcium is absorbed from calcium-rich foods.

If you're experiencing signs or symptoms of osteoporosis, schedule an appointment or call 800-TEMPLE-MED (800-836-7536) to talk to your doctor. Learn more about our doctors and care team who diagnose and treat osteoporosis.

Helpful Resources

Looking for more information?

Nahara L. Saballos, MD, MPH

Dr. Saballos is a Family Medicine physician at Temple Health. Her clinical interests include full spectrum primary care, reproductive care, procedural care, prenatal care, family medicine obstetrics, and global health.

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