Over 1.5 million people suffer an osteoporosis-related bone break or fracture each year – but you don’t have to be one of them. While bone loss and the occasional fracture may seem like “just another sign of aging,” you have more power of the strength and integrity of your bones than you may think! Here we’ll share five simple yet science-backed ways you can reverse the bone loss of osteoporosis.
What is Osteoporosis?
Osteoporosis is the gradual weakening of the bones due to bone loss. This typically occurs in older individuals as the bones start to lose mass over time.
Bone is a living, regenerative tissue. When bone tissue becomes weak or old, the body breaks it down and replaces it with new, healthy bone cells. But as we age, the body gradually starts losing more bone mass than it replaces. Large holes develop inside the bone, forming a hollowed honeycomb-like structure. The outer shell of the bone thins and becomes more fragile. Unfortunately, most people are unaware that their bones are weakening until they experience a fracture or break.
What About Osteopenia?
If you’ve been diagnosed with Osteopenia, your bone mass has started to decline. Early bone loss acts as a warning sign that you could be headed towards osteoporosis. The good news is that you can reduce your bone loss and prevent osteoporosis by following our bone health tips below!
Are You at Risk for Osteoporosis or Osteopenia?
Osteoporosis can affect anyone at any age, but some people are naturally more susceptible to bone loss. For example, older women who are Caucasian or Asian are most likely to experience osteoporosis.
You also may be at a higher risk for osteoporosis if you:
- Are over the age of 50
- Have a small body frame
- Have a family history of osteoporosis or broken bones
- Had your ovaries surgically removed
- Went through early menopause
- Are vitamin D or calcium deficient
- Live a sedentary lifestyle, or you had extended periods of bed rest
- Smoke (or used to smoke)
- Take prescription medicines that impacts bone loss (certain asthma, arthritis, and cancer medications)
- Have conditions that affect the musculoskeletal system, like arthritis
5 Proven Ways to Reverse Osteoporosis
Research shows that we do have some control over our destiny when it comes to bone density. By following these proven recommendations for maintaining your bone health, you can prevent – and even reverse – issues like osteoporosis.
1) Get regular chiropractic care.
As experts on all things musculoskeletal, chiropractors have a wide range of treatment options to manage and prevent osteoporosis. Chiropractic care for osteoporosis often includes spinal manipulation, rehabilitative exercises, relaxation techniques, and nutrition counseling. These treatments encourage better overall mobility, improve your range of motion, and stimulate healthy circulation to the bones and joints.
While strengthening and aligning the bones themselves is a crucial aspect of chiropractic care, your AlignLife chiropractor will also ensure the joints, ligaments, and muscles are stable and secure. This helps to improve your stability and balance to prevent falls that could lead to fractures or breaks. Other recommendations, like stretches, exercises, supplements, or dietary changes are also important aspects of a holistic chiropractic care plan.
2) Practice weight-bearing exercise.
Exercise doesn’t just keep your muscles and cardiovascular system strong – exercise also helps you maintain a healthy bone mass. Research shows that weight-bearing exercises such as walking, dancing, and low-impact aerobics help to build more bone so they become denser. This helps your bones stand firm against the force of gravity, especially as you get older.
If you’re aiming to reverse bone loss or osteoporosis, you can expect to see some positive effects from weight-bearing exercises after four to six months of regular exercise. But don’t stop there! Even better results have been seen after a year or more of weight-bearing exercise for bone loss.
Remember, the key to maintaining strong bones now and preventing bone loss in the future is consistency. Make weight-bearing exercises a regular part of your weekly exercise routine. Not sure which exercises to try? Your AlignLife chiropractor can help. Schedule your wellness visit and they will help you find the exercises that work best for your needs.
3) Eat more vegetables.
If you needed yet another reason to fill up your plate with veggies, this is it! Eating more vegetables is a great way to protect your bones and prevent osteoporosis each day. Vegetables are rich in several vitamins and minerals that our bodies need to form healthy bone tissue. Try adding more of these veggies to your weekly meals:
Vitamin C-rich Vegetables
Vitamin C is needed to stimulate the production of the cells that form our bone cells. These veggies also contain antioxidant benefits that have been proven to increase bone turnover and prevent oxidative damage to the bones. Recommended sources: broccoli, cauliflower, onions, bell peppers, leafy greens, tomatoes, squash
Calcium is the most famous mineral for bone health. Calcium is necessary to build bone cells and maintain a healthy bone density. Recommended sources: green leafy vegetables, spinach, Brussel sprouts, kale, okra, peas
4) Up your vitamin D intake.
We need vitamin D to absorb the calcium that creates new bone cells. Yet, few of us get the required amount of vitamin D we need daily. This leads to vitamin D deficiency and a range of potential health issues, including osteoporosis. To give your body the best chance of creating healthy new bone tissue and reversing osteoporosis, increase your intake of vitamin D. Here’s how:
Spend 5-15 minutes outside daily.
Vitamin D is called the “sunshine vitamin” because our skin makes it when exposed to sunlight. To boost your vitamin D levels, spend a few minutes outside whenever there’s a sunny day. If you plan to stay outside longer, be sure to apply natural sunscreen after your 15 minutes in the sun.
Eat foods rich in vitamin D.
Egg yolks, mushrooms, liver, and oily fish are some of the few foods that contain dietary vitamin D.
Supplement with Aceva Active-D.
Getting enough vitamin D through sunshine or foods isn’t always possible. With Aceva’s Active-D and Active-D Plus, you can ensure you get enough vitamin D to stay healthy – and grow stronger bones – each day.
5) Protect your bones with Aceva’s Bone Matrix.
Getting enough calcium and magnesium is essential to increasing your bone mass and reversing osteoporosis. Studies show that adequate calcium and magnesium levels can slow bone loss and help to prevent or reverse osteoporosis. Protect your bones and prevent future breaks with Aceva’s bone-strengthening formula, Bone Matrix. Bone Matrix contains the optimal 1:1 ratio of calcium to magnesium to give your body the optimal bone-building potential. This formula also contains vitamin K2 to prevent bone loss and enhance overall bone health.
Reverse Bone Loss and Prevent Osteoporosis Naturally
Whether you have already been diagnosed with osteoporosis or osteopenia, or you want to start preventing bone loss now, we’re here to help. With chiropractic care and healthy lifestyle habits, you can avoid the dangers of osteoporosis naturally. Reach out to your local Alignlife chiropractor to start your bone health program today!