More Complementary & Integrative Healthcare Articles
Holistic Approach To Building Strong, Healthy Bones
Have you been diagnosed with osteoporosis and fear you will fall and break a bone? You are not alone. Osteoporosis is an increasing health issue in the United States with an estimated 54 million Americans suffering with this condition. The deterioration that occurs with osteoporosis leaves bones weak, fragile and susceptible to fracture. Many people believe that osteoporosis is a normal part of the aging process. Though it is typical to lose some bone mass as you age, osteoporosis is not an inevitable side effect of aging. With the right treatment it can be prevented, halted and in some cases even reversed.
Most people believe that merely drinking milk, taking calcium and vitamin D supplements and walking a few times a week will keep your bones strong and healthy. But the truth is that proper care of your bones requires a comprehensive approach; one which addresses all aspects of bone health. A holistic approach to caring for your bones addresses nutrition, digestion, lifestyle, stress, and exercise along with nutritional supplements.
5 Ways to Keep your
Bones Strong and Healthy
1) Increase intake of foods such as vegetables, fruits, nuts, seeds, beans and lentils and decrease your intake of meat, processed foods, sugar, alcohol and coffee.
2) Take notice of your digestion. Frequent bloating or indigestion can signal poor digestion function and inability to absorb vital bone building nutrients. Try drinking a mixture of 1-3 teaspoons of apple cider vinegar in about a third of a cup of water five minutes prior to eating to aid in digestion. Consuming probiotics in yogurt or kefir, or taking a probiotic supplement, can also help to improve your gut health.
3) Get moving! Exercise is essential to building strong bones. Both impact exercises such as power walking and jogging as well as resistance training, yoga and Pilates have been shown to help improve bone density. Recent research indicates that hopping for just two minutes a day can increase bone mass in the hips.
4) Reduce stress and get adequate sleep. Stress increases hormones that cause bone breakdown. Making sure you get a good night's sleep will help your body rebuild and repair.
5) Find a supplement specific for bone health that includes not only calcium and vitamin D3 but also magnesium and vitamin K2. Nutrients such as zinc, boron and vitamin C are also important for bone health.
