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Strengthen Your Bones to Help Avoid Osteoporosis

One in four women will develop it in her lifetime, and the number is said to be increasing. It’s osteoporosis. Osteoporosis is more than just weak bones. Those with this condition have bones so brittle that they fracture by themselves. Did you know that more females die from osteoporosis than breast and ovarian cancers combined? When bones fracture clots can travel up from the fracture to the lungs and bone and cause disability and even death.

Risk Factors for Osteoporosis

Aside from having children, simply being female is a risk factor for osteoporosis. Those with light skin are also at risk as they produce less vitamin D due to having fewer melanocytes. Studies show that lower vitamin D levels are related to osteoporosis as well as breast cancer, rheumatoid arthritis and multiple sclerosis. In the winter months or if you live in areas that get little sunlight, you need to supplement with vitamin D. Other risk factors include:

  • Low-calcium diets
  • Alcohol use
  • Smoking
  • High-protein diets
  • Caffeine use
  • Diets containing phosphates (found in processed foods and soda)

Prevention Starts in the Womb

Preventing osteoporosis is critical because medications often don’t work well, they have horrible side effects and they’re expensive. The prevention of osteoporosis begins in the womb. Moms should have good calcium levels, but those levels can drop as her baby develops and, after birth, breastfeeding can also cause calcium to be depleted. If the mom doesn’t have good calcium levels her baby doesn’t get proper calcium.

Get Your Calcium

In addition to avoiding the risk factors mentioned, increase your calcium intake. Aim to get 1,500 mg of calcium a day. Make sure you eat fish with bones such as sardines and salmon, but eat the bones! Though certainly a popular source of calcium, dairy contains animal fat, so it’s not an ideal source of calcium. I also encourage you to talk to a specialist such as myself to assess your diet and determine if you need to supplement.

It’s also a good idea to get up to 20 minutes of sunlight on your face and arms every day. That’s moderate intensity sunlight and in the winter months, you’re not getting that. In the winter females should supplement with at least 2000 IU of vitamin D a day. While calcium carbonate that comes from oyster shells is a very common source, it’s not absorbed well and quite often contaminated.

Instead, opt for calcium citrate, which is absorbed better than other forms of calcium, so there’s less chance of cross contamination from other sources. Other natural supplements that can help with calcium absorption are calcium/magnesium with vitamin D3, bamboo extract and horny goat weed extract. These supplements can help increase absorption and bone density.

By the age of 12, a female should have 85% of bone density. We will discuss the importance of osteoporosis prevention with every female, whether young or old, who comes into the clinic. As part of the discussion, we will review the dietary limits that they have.

At our clinic, we recommend females take a bone support supplement made by Adeeva. We also sell the supplement at our practice.

If you’d like to learn more about how you can reduce your osteoporosis risk factors, give us a call today!

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