Blog 125 Osteoporosis

Osteoporosis is a condition of low bone mass, fragile bones, and a higher risk of fractures. Simply put, bones start deteriorating when more bone cells are used for bodily processes other than making bones. Bone mass starts declining after age 40 to 50. Normally 15% of bone mass turns over yearly, due to the on-going repairing and renewing of bones. When there are problems, the correct ratios are disturbed. Women are more at risk than men of having osteoporosis because their body mass is less and they don’t usually take in as much calcium. Learning about the risk factors, and how diet and exercise can make a difference in bone health.

Personal Story

I have osteopenia, which means my bones are getting rid of more bone than it is making. Diet and exercise can help prevent my bones from becoming more brittle and my diagnosis becoming osteoporosis.

Risk Factors

Risk factors which lead to poor bone strength:

• vitamin D deficiency
• untreated celiac disease
• poor nutrition
• malabsorption
• thyroid disease
• autoimmune disease
• too much alcohol or caffeine
• smoking
• carbonated beverages
• premature menopause
• small body frame
• low body weight
• female gender
• family history
• Asian or Caucasian descendant
• physical frailty
• medication side effects, like chemotherapy or steroids

Learning how to reduce the risk of brittle bones is important.

Inflammation

There is evidence that there is a link between inflammation and osteoporosis. Diet and lifestyle changes can be beneficial.

Dietary Suggestions

• Anti-inflammatory diet of a wide variety of deeply colored vegetables and fruit, 8-10 servings. Include whole-grains, healthy fats, and anti-inflammatory spices, herbs, and teas.
• Increase foods rich in vitamin K, especially green leafy vegetables drenched in olive oil.
• Avoid foods that trigger allergies or intolerances.
• Eat adequate amounts of protein. Increase plant proteins and avoid excess animal protein.
• Limit caffeine, carbohydrates, carbonated beverages, and salt intake.
• Improve healthy gut flora by taking probiotics or enzyme.
• Eat magnesium-rich foods such as seeds, nuts, and dark green leafy vegetables.
• Get enough calcium from spinach, broccoli, dried beans, salmon, and dairy.
• Get vitamin D from eggs and oily fish like salmon.

There are also supplements that are beneficial for osteoporosis. Care must be taken to choose quality supplements.

Physical Suggestions

• Chronic stress has a negative effect on bone health. Stress reduction techniques, such as breathing and meditation, can be beneficial support for bone health.
• Exercise builds strong bones and maintains them. Low impact exercise, such as walking four times a week, even improves bone mass in women with osteoporosis. 30 to 45 minutes of walking, running, jumping, back strengthening, and weight training fine or more times each week is recommended. Studies show tai chi reduces the number of falls in the elderly.
• Spend 15 to 20 minutes every day in the sun to get Vitamin D that helps the body absorb calcium.

Making lifestyle changes like exercise, lowering stress, and eating food that supports your body can make an impact on bone health.

Action

Work toward eating and exercising for improving your bone health.

May God bless your healthful endeavors!

Joni

P.S. How do you support your bones so they can support you?