There are many changes the body goes through as we get older, but developing brittle bones does not necessarily have to be one of them. You can take charge of your bone health and lower your risk of developing brittle bones with these five natural osteoporosis prevention tips.
5 Osteoporosis Prevention Tips
These osteoporosis prevention tips can help you to maintain your bone health naturally.
1. Have An Active Lifestyle
Your exercise program should include a variety of activities, not only to stave off boredom but to benefit your overall health. Include some weight-bearing exercises for bone health, such as walking, dancing, weight training, jogging, climbing stairs and hiking. You will also want to have cardiovascular exercises like swimming or cycling in your routine, as well as some high intensity activities like running on a treadmill, interval training or using a rowing machine.
2. Avoid Eating Processed Foods
These items can deplete the level of calcium in your bones, thus increasing the level of damage. Soda is included on the list of processed food items. By eating more natural products, you will also be lowering your consumption of refined sugar and high-fructose corn syrup. Try healthier and natural sweeteners like stevia, agave, or honey.
3. Eat More Fresh Fruits And Vegetables
Include more fresh fruits and vegetables in your diet. Ideally, you want to eat them raw. Visit the supermarket to see what is in season and make a point of adding salads to your meals. Fruit makes a wonderful addition to any meal; try drinking a smoothie at breakfast or when you want some energy in the afternoon.
4. Increase Your Vitamin D Levels
Your body does not produce Vitamin D, so you will either have to get it from sun exposure or supplements. Some foods do have Vitamin D added. This vitamin is important to your bones, since it helps your body to absorb calcium. If you decide to take a Vitamin D supplement, choose Vitamin D3 and make sure that you are also increasing your consumption of Vitamin K2.
5. Take An Omega-3 Supplement
Omega-6 comes from plant oils like corn, soybeans and sunflowers, as well as nuts and seeds. Omega-3 oils are found in fish like salmon, tuna and mackerel, as well as flaxseed and walnuts. Both of these are essential fats for good health. In order to maintain a balance between omega-6 and omega-3 fats in your diet, take an omega-3 supplement like krill oil since the U.S. diet is typically much higher in omega-6 than omega-3.
These tips to prevent osteoporosis can help to keep your bones healthy and strong. If are being treated for osteoporosis, our compounding pharmacists can work with your physician to provide you with a formulation in a strength and delivery form that is right for you.
Contact us today to find out more about what we can offer you.
Chief Operating Officer, The Compounding Pharmacy of America
Matthew Poteet, Pharm.D. graduated with Honors from Lee University with a Bachelors of Science in Biological Science. After his undergraduate training, he completed the Doctor of Pharmacy program at Mercer University Southern School of Pharmacy, graduating in 2004. Dr. Poteet has spent much of his pharmacy career on staff at two of the most prestigious academic teaching hospitals in the Southeast; Emory University in Atlanta and Vanderbilt University Medical Center in Nashville. At these institutions he received extensive experience and training in sterile products compounding.
He returned home to East Tennessee in 2010, where he has held the position of Pharmacy Director at two sterile products pharmacies in Knoxville. Matthew lives in Knoxville with his wife, Chris. Dr. Poteet is Tennessee’s first Board Certified Anti-Aging Pharmacist by the American Academy of Anti-Aging Medicine.