There’s excitement in medical circles with the news of a new drug designed to help prevent – rather than treat – osteoporosis. Early signs are positive as it seems it can help reduce fracture risk but, like any medication, it’s not without its drawbacks, side-effects and cost implications.
The stance of PREVENTION rather than CURE is absolutely correct but, as a prescription medicine, it’s not a long-term solution and for some people will come with risks that simply cannot be taken. Furthermore, when you stop taking the medication, the benefits are immediately lost and substantial bone loss becomes a very real possibility. It no longer sounds quite so wonderful.
Natural approach is best
The natural approach to prevent osteopenia and osteoporosis is always the best route to take – one which you can continue indefinitely to enjoy lifelong benefits.
By taking preventative action, you can go a long way to ensuring your bones are, and remain, strong and resilient. By so doing, you are reducing your risk of fractures and other associated complications.
The good news is that you can boost your bone density naturally through careful:
- Nutrition
- Exercise
- Lifestyle
By embracing the above you can be proactive without relying on medications and their limitations.
Understanding Osteopenia and Osteoporosis
Osteopenia and osteoporosis are conditions characterised by reduced bone density. Osteopenia is the precursor to osteoporosis; it occurs when bone density is lower than normal but not yet in the osteoporosis range. Osteoporosis, simply put, means bones have become porous and prone to fractures.
No Prior Warning
Both osteopenia and osteoporosis occur with no visible signs. Equally, they bring no other symptoms meaning that you can be completely unaware that you have either condition…until you have a problem with your bones. This silent approach of the conditions can frequently be a shock to someone who is diagnosed and had previously deemed themselves to be ‘healthy’. As such, the preventative approach is even more important.
The Importance of Early and Ongoing Prevention
Whilst the basis for strong bones is made early in your life, it’s never too late to start taking greater care of your bone health. Natural measures, such as a balanced diet, regular exercise and lifestyle modifications can be safely incorporated into your daily routine for years.
Avoid Side Effects from Medications
Medications prescribed for osteoporosis can have unpleasant side effects, including gastrointestinal issues, joint pain and, in rare cases, more severe complications like osteonecrosis of the jaw. Each of us is an individual and will react to things in our own way – so we can’t be certain how we will respond to a specific medication.
In addition, such medications often cannot be taken indefinitely. The sustainable and natural approach has to be the wise long-term strategy.
The Three Steps to Boost Bone Density:
- Nutrition: The Building Blocks of Strong Bones
A diet rich in bone-friendly nutrients is essential for maintaining and improving bone density. The following are the key nutrients:
- Calcium: The crucial mineral for bone health. Incorporate dairy products, leafy green vegetables, almonds and fortified foods to meet your calcium needs.
- Vitamin D: Vital for calcium absorption, vitamin D can be obtained from fatty fish like salmon and fortified foods. Don’t rely on sunlight to boost your vitamin D levels –in the winter months in the UK it isn’t strong enough. In the summer months, it’s important to wear a sunscreen to protect against cancer and this, in turn, prevents absorption of the sun’s rays that help form vitamin D. Far safer to take a vitamin D supplement
- Magnesium: This mineral plays a key role in converting vitamin D into its active form, aiding calcium absorption. Good sources include nuts, seeds, whole grains and leafy greens such as spinach and kale.
- Vitamin K2: This lesser-known vitamin is found in fermented foods and certain cheeses. Behaving in some ways like vitamin D, it helps your body direct calcium to your bones and away from arteries, reducing the risk of arterial calcification.
- Collagen: This is a protein that provides structure to your bones. Bone broth, gelatine and bonebalance – which is optimised for bones – bring vital support.
- Exercise: Strengthening Bones Through Movement
Regular physical activity is one of the most effective ways to improve bone density and overall bone health. The following types of exercise will bring the greatest bone density benefits:
- Weight-Bearing Exercises: Activities like walking, jogging, dancing and stair climbing mean you are making your bones work against gravity. This stimulates bone formation and strengthens existing bone tissue.
- Strength Training: Lifting weights or using resistance bands can help build and maintain muscle mass. The increased muscle mass will better support your bones and help improve your bone density.
- Balance and Flexibility Exercises: Yoga, Pilates and balance exercises not only improve flexibility and coordination but also reduce the risk of falls, which is crucial for preventing fractures.
- Lifestyle: Supporting Bone Health Safely
In addition to addressing your nutrition and engaging in weight-bearing exercise, the following healthy lifestyle habits will help to protect your bones:
- Avoid smoking – quite apart from the cancer risk it poses and the damage to your lungs and respiratory health, smoking reduces blood supply to the bones, decreases calcium absorption and affects hormone levels necessary for bone health.
- Limit your alcohol intake – excessive alcohol consumption can lead to bone loss. Limit intake to moderate levels (up to one drink per day for women and two for men).
- Sleep well – lack of sleep disrupts the body’s ability to regenerate bone tissue. Aim to get seven or eight hours’ sleep each night to allow your body to replenish and repair as you rest.
- Minimise stress – chronic stress makes your body produce high levels of the hormone cortisol which can decrease bone formation and reduce calcium absorption which will weaken your bones. Look for ways to relax through walking outdoors, doing Yoga and engaging in mindfulness/meditation classes or using Apps to guide you.
Long-Term Benefits of a Natural Approach
By embracing a natural approach to bone health, you’re not only protecting your bones but also enhancing your overall wellbeing. These lifestyle changes can be maintained throughout your life. They’re safe, sustainable and free from any concerns associated with using medicines long-term.