Osteoporosis is a preventable illness if the appropriate dietary and lifestyle measures are taken. This involves choosing practices that promote bone-building and avoiding practices that contribute to bone loss.

Since bone is a dynamic tissue, it needs high-quality nutrients.

If osteoporosis or osteopenia is diagnosed, the appropriate therapies may be used in conjunction with prescription medications. It is important to tell your healthcare practitioner if a parent has been diagnosed with this condition as there may be some hereditary factors. Also, always inform your doctor if you are taking any calcium supplementation.

Here are some factors to consider for osteoporosis prevention:

Lifestyle Factors

• Avoid smoking. Smoking is associated with an increased risk of developing osteoporosis. It is never too late to quit!

• Increase physical activity. One hour of moderate activity three times per week has shown to prevent bone loss and increase bone mass. Get into a routine with friends and make it fun!

Dietary Factors

• Limit dietary factors that promote calcium excretion. This includes excessive salt, sugar, and protein intake.

• Avoid intake of soft drinks. The high phosphate content of soft drinks is known to leach calcium from bones. Absolutely avoid these drinks if osteoporosis or osteopenia has been diagnosed!

• Increase intake of green leafy vegetables such as kale, collard greens, parsley, and dandelion greens, which are protective against osteoporosis. These foods provide important minerals—including calcium—important to bone-building. It is important to know that there are other dietary sources of calcium besides dairy.

Herbal Supplementation

An herb to consider is Nettle (Urtica dioca). This herb contains high amounts of minerals and vitamins. It is most notably high in calcium, silica, and vitamin C.

Nettle is supportive for bone health as it aids in calcium absorption and the formation of collagen. It also contains moderate levels of vitamin K, which helps improve bone density.

Nettle is available in many different forms such as teas and liquid extracts. Talk to an herbalist or Naturopathic Doctor to see if this may be appropriate for you.

Nutrient Supplementation

Many of my clients always wonder if they are achieving their daily recommended intake of calcium. If you are concerned about this health issue, speak to your healthcare provider.

There are many nutritional supplements that can be taken to increase calcium levels. Talk to an expert—such as a Naturopathic Doctor—who can advise you about high-quality mineral and calcium supplements.

Before You Dive In

There are many tests that can also be performed to help establish current bone status. Talk to your doctor about a bone scan.

Remember that it is always a good idea to seek the guidance of a healthcare professional before implementing any changes to your regular routine. Find a healthcare provider who can help you consider preventative therapies if you may be at risk for this condition.

Good luck and keep fit! Let health be your goal today.

Odessa Gill