Osteoporosis doesn’t have to be crippling, nor do you necessarily have to partake in hormone therapy. There are natural ways to prevent and even reverse osteoporosis. Ideally, you begin these measures before adulthood, but in real life, we know that probably didn’t happen. Don’t get discouraged. You can still do plenty today, to prevent and repair bone loss.

The two most important components are: Exercise and two particular supplements. There’s more but these are the two biggies.

Exercise for Osteoporosis -

Exercise regularly, 4 to 5 times per week.

A combination of strength training and weight-bearing exercises helps strengthen muscles and bones.

* Strength training – use of resistance to muscular contraction with resistant bands, elliptical machines, and weights to name a few.

* Weight-bearing exercises – such as walking, jogging, running, stair climbing, skipping rope, skiing and other impact-producing activities.

Generally speaking, the greater the impact, the better. BUT you must be careful not to injure yourself if you already have osteoporosis.. For example, I always have some degree of osteoporosis depending on how diligent I’ve been with my exercise and supplements. So, while I used to run up and down the stairs, two at a time (an excellent impact exercise), I’m now more careful. I still run/walk up the stairs, but not two at a time, and not as fast as I can, like a crazy woman.

Two Crucial Supplements for Osteoporosis -

* Vitamin D not only improves bone health by helping calcium absorption, but it can also improve muscle strength, and while the jury’s still out – possibly protect against certain types of cancer. Take up to 2,000 IU a day.

* Calcium can be hard to get solely from your diet so a calcium supplement is helpful. You want to aim for 1,500 mg of elemental calcium taken throughout the day.

What else?

* Avoid alcohol, sodas, smoking.

* Limit caffeine and chocolate.

* Add soy to your diet. Plant estrogens found in soy help maintain bone density and may reduce the risk of fractures.

Final Note: If osteoporosis runs in your family, or you are pre, post, or in the middle of menopause, please get a bone density test. This will establish a base line to monitor your bone health.

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Dee is passionate about family, health and living a life of excellence.