Osteoporosis has become a concern among Americans, because the breakdown of bones results from bad eating habits and lack of exercise in the good ol’ USA. Unfortunately, most people with the problem don’t even think about it until they fall and break a hip or fracture a wrist well past middle age.
The time to be concerned with it is in your twenties–no later than around thirty, as that is when your bone mass is at its peak. If you don’t begin to take steps to conquer osteoporosis early in life, when you finally realize you have the condition it will be too late.
Happily, preventing osteoporosis is a simple manner. Here are twelve things you can do to combat osteoporosis.
1. Exercise regularly.
Forcing the bones to carry weight encourages the body to create more bone cells. Walking, jogging, dancing and aerobics all involve the necessary weight-carrying that produces new bone cells. Strength training helps to strengthen bones as well as muscles, and is recommended at least twice a week for people of all ages.
2. Maintain a healthy weight.
If you are underweight, you may be deficient in calcium and other nutrients essential to bone health. If you are overweight, you may not feel like doing the exercise necessary to maintain bone health.
3. Get calcium, calcium and more calcium.
I’m not talking about milk and cheese from the grocery store! Studies have linked the consumption of pasteurized dairy and foods made from pasteurized dairy to osteoporosis. Why? The pasteurization process actually perverts calcium to a form that is unrecognizable to the body. If raw milk is legal in your state, find a local dairy that sells raw milk and other raw dairy products (go to realmilk.org to find a farm near you). And yes, raw milk IS safe to consume, and much more nutritious than pasteurized.
If you can’t get raw milk, eat two large servings of dark, leafy green vegetables every day–kale, broccoli, spinach, etc.–as they are good sources of calcium. Other non-dairy foods high in calcium include almonds and hazelnuts, kidney and pinto beans, figs, and canned salmon with the bones.
I strongly recommend supplementing with calcium, as well. Angstrom calcium is 100% absorbable, and in my opinion the highest quality calcium supplement you can buy. You can find it at Sunfood.com.
4. Get enough vitamin D.
Whether from the sun, from cod liver oil or egg yolks, vitamin D is essential to bone health, as dietary calcium cannot be absorbed without it.
5. Stop smoking.
Smoking inhibits the body’s absorption of calcium.
6. Watch your salt intake.
Too much sodium can leach out calcium and send it out through the urine.
7. Avoid high-protein diets.
If you get plenty of calcium, you don’t have to worry about getting “too much” protein. However, if you know you’re not eating enough foods high in calcium, excessive protein will cause the little bit of calcium you are getting to be excreted into the urine. [Unless you are taking angstrom calcium (available here)which can begin absorption under the tongue.]
8. Eat homemade bone broth.
Add a splash of vinegar to four quarts of water covering about four pounds of bones. Let simmer 24-48 hours, and voila! A calcium-rich soup base is born!
9. Limit alcohol intake.
Alcohol inhibits your body’s absorption of calcium.
10. Avoid medication as much as possible.
The long-term use of many kinds of drugs can cause loss of bone density.
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No matter your age, start incorporating these tips into your life today, and prevent osteoporosis from becoming a part of your life.
