We all know that prevention is much easier than cure, this is why knowing how to prevent osteoporosis before being affected by it is so crucial. On the other hand, if you already are affected by osteoporosis, don’t despair. These steps are also effective for osteoporosis reversal. The human body is an amazing creation that responds wonderfully to being provided all right materials needed for health. No matter how far your condition has advanced and no matter how old you are, following these simple steps will bring you a relief.
– Limit protein consumption to no more than 1 ½ Oz a day. This doesn’t mean refusing from protein foods altogether. You still need protein for some important body functions. But some studies suggest that excessive protein increases calcium loss from your bones. In addition, excess protein can be harmful, because your kidneys have to work overtime to process the resulting wastes.
– Take a bone mineral supplement that includes 500mg of calcium, 350mg of magnesium, 10mcg of vitamin D, 2mg of boron, 10mg of zinc, 40mcg of vitamin K, vitamin C and B vitamins.
– Exercise regularly, and by exercise we mean strength training. Even modest efforts will pay off. After menopause a healthy woman loses 1 percent of her bone mass each year. A woman with osteoporosis loses as much as 2 percent every year. But the women who strength-train not only don’t lose their bone mass, they actually gain it at rate about 1 percent per year!
– Eat wholefoods. Foods rich in boron, such as fruits and nuts, are especially good for you. Boron dramatically boosts the blood levels of hormone estrogen and some other compounds that prevent bone loss. Just 3mg of boron a day cuts calcium losses by 40 percent. Best boron sources are apples, pears, grapes, dates, raisins, peaches, soy beans, almonds, peanuts, hazelnuts, and honey.
– Eat calcium-rich non-dairy foods, such as kale, green leafy vegetables, soybeans, and dried figs.
– Limit caffeine intake. A high caffeine intake is linked to higher likelihood of bone fractures, especially when combined with low-calcium diet.
– Limit salt consumption. If you are eating high-salt diet you may be losing up to 30 percent more calcium than those who eat low-salt diet.
– To get adequate amounts of vitamin D eat fatty fish, such as salmon and sardines.
– Do not drink alcohol.
– Take a homocysteine test. If you find that your homocysteine is high take a special homocysteine lowering formula that contains at least 500mcg of B12, folic acid and B6.
– Consult a professional nutritionist to check for your individual supplement needs.