Osteoporosis is a condition that-though it affects many people every year-is found most commonly in Caucasian and Asian menopausal women.

This is due to the fact that as women age, their bones reduce in strength and size, leaving them more susceptible to Osteoporosis. Moreover, men have a lot more testosterone by nature, which naturally promotes bone health, while Black women enjoy the benefit of larger bone mass which helps with stronger bones as well.

Below, we take a closer look at the symptoms associated with Osteoporosis, dietary/lifestyle changes to help combat the condition, and vitamins/herbs associated with restoring and strengthening bones experiencing Osteoporosis.

Symptoms

Osteoporosis is a progressive condition marked by rounded shoulders, rapid height loss, neck/back pain, and bones that seem to break easily.

The onset, as mentioned earlier, usually occurs in middle to late age, and will deteriorate if left untreated.

Dietary Recommendations

Though findings vary from person to person, standard results have been found on a variety of dietary adjustments to positively inhibit bone deterioration and promote strong bones. Below is a list and description of the most common:

Have a moderate protein intake in your diet.
While some studies have found that too much protein leads to calcium deficiency, still others show that too little protein stunts bone growth and health. This is why a dietary intake somewhere in the middle-moderate-of lean protein is advised to promote bone health.

Limit Caffeine from your diet.
Studies have shown that having a lot of caffeine in your diet increases calcium deficiency in your body, which is necessary for strong bone health. This, in turn, leads to Osteoporosis and other bone degenerative conditions.

Limit salt from your diet.
Salt has been linked loosely to the same calcium decrease in urine-thus inhibiting strong bone health.

Limit Sodas from your diet.
Soft drinks that contain-mostly cola drinks-phosphoric acid have been linked to severe calcium retardation in people tested.

Enjoy moderate amounts of low-caffeine teas.
Healthy teas offer-among other healthy ingredients-flavonoids, which offer a range of healthy effects for your body-one being promotion of strong bones.

Introduce soy products.
The isoflavones found in soy products has been linked to preventing the onset of Osteoporosis in people studies, especially women taking for menopausal symptoms.

Add dairy products.
Dairy-that is low in fat and salt, such as low fat milks and cheeses-are beneficial in the fight against Osteoporosis for its inherent amounts of calcium.

Lifestyle Recommendations

Along with following the recommendations above for improving your diet to aid in deflecting brittle bones and Osteoporosis is lifestyle recommendations to consider.

We list the statistically most helpful in preventing Osteoporosis:

Lose weight
Studies have shown that obese and overweight individuals who have early signs of Osteoporosis greatly decrease the rate of bone loss inherent in the disease by losing weight. Losing weight is-of course-beneficial to all parts of a person’s health but can also aid in the prevention of Osteoporosis.

Develop an exercise plan.
Many studies show that people who have developed Osteoporosis were-more often than not-not active enough. Entering into even a mild regular schedule of exercise 3-4 times a week, can greatly strengthen your bones’ health and help you stave off weak bones and Osteoporosis.

Stop smoking
Smoking leads inevitably to a host of health issues, diseases, and conditions. One of these is increased bone loss, and subsequently, Osteoporosis. By quitting smoking, you greatly reduce your chances of acquiring this and other serious conditions and diseases.

Vitamin Supplements

Along with dietary and lifestyle changes, vitamin supplementation has been proven in many cases to greatly improve bone health and strength to thwart Osteoporosis and other degenerative bone conditions.

These are the most commonly used and most effective in preventing Osteoporosis:

Calcium
Calcium is a necessary in bone growth and strength. Since many Americans do not get enough calcium in their diets, supplementation has been shown to help many people suffering early effects of Osteoporosis.

Vitamin D
Vitamin D promotes bone strength through increased calcium absorption. This, in turn, keeps bones strong and less vulnerable to Osteoporosis.

Ipriflavone
Ipriflavone’s purpose is to help Calcium get incorporated into the system and be used effectively for bone health and growth.

Vitamin K
Vitamin K supplements help to boost the body’s ability to grow and form bones. Studies have shown that if taken regularly, Vitamin K can greatly improve bone density.

Magnesium
Introduction of magnesium supplementation in people showing early signs of bone loss has shown to greatly improve bone mass and strength.

Boron
Boron is a vitamin supplement tied closely to promoting bone strength as it reduces calcium degeneration in Osteoporosis patients.

Strontium
Strontium, though not well-known, is a vitamin that not only has been shown in some studies to promote bone strength, but also stop bone degeneration as well.

Herbal Supplements

Many people choose herbal supplementation as well in the prevention of Osteoporosis and restoration of bone health in their bodies.

Here is a list of the most commonly use:

Red Clover
Red Clover has been shown to reduce bone loss if taken regularly in pre-Osteoporosis patients.

Black Cohosh
Typically most predominantly associated with the treatment of menopausal women, Black Cohosh has also shown links to improving bone mass and density when used in defense against bone degeneration.

Horsetail
Though minimally studied, Horsetail has been shown to help strengthen bones due to its silicon value.

Learn More

Aromatherapy

Yoga

Sports Performance

Menopause

How to Achieve Healthier Aging

Related Tags:

This article is exclusive to and copyright ©   The Vitamin Creek LLC. Reproduction in whole or in part in any form or medium without express written permission of The Vitamin Creek is prohibited.