Osteoporosis Prevention

Osteoporosis Prevention – Adequate Amounts of Minerals and Exercise

It is never too late, or too early to treat or prevent osteoporosis. Building strong bones when you are young is the best defense against getting osteoporosis later on in life. To improve your bone health use the following advice:

1. Calcium and Vitamin D

The best way to treat and prevent osteoporosis is to get adequate amounts of calcium along with magnesium, trace minerals, vitamins D3 and vitamin K2 in your diet.  We recommend getting as much calcium from foods in your diet as possible, and then make up the shortfall using a calcium supplement with the proper bone building ingredients included in the formula.

To help your body absorb calcium, it is also important to get enough vitamin D. You need 10-15 minutes of sunlight to the hands, arms, and face, two to three times a week to get enough vitamin D.

2. Magnesium

Magnesium and calcium work together to keep calcium in your bones and out of your soft tissues. It is always best to get minerals from your diet by eating legumes, and vegetables (especially dark-green, leafy vegetables).

3. Vitamin K2

There are many recent studies finding vitamin K2 to be very important for healthy bones. Vitamin K is not made naturally by the body, so it must come from your diet.

4. Weight-bearing Exercise

Exercise helps your bones in many ways:

• Slows bone loss
• Improves muscle strength
• Helps limit bone-damaging falls

 

Weight-bearing exercise, which is any activity in which your body works against gravity. Here are some examples: walking, dancing, running, climbing stairs, gardening, doing yoga, tai chi, hiking, playing tennis, or lifting weights ― it all helps!

5. Quit the Vices

There are three common vices that are responsible for leaching calcium from your bones and they are:  

• Smoking  
• Drinking alcohol  
• Caffeine

It is recommended that you completely cut these vices out of your life but even restricting their use can help reduce the risk of osteoporosis.