How To Avoid Bone Loss Naturally: Maximizing Your Bone Health – Dr. Osborne’s Zone
Diet:
- Calcium: Aim for 1,000mg (women 19-50) or 1,200mg (women over 50 and men over 70) of calcium daily. Get it from foods like dairy products, leafy greens, fortified foods, tofu, and calcium-set tofu.
- Vitamin D: Essential for calcium absorption. Aim for 600-800 IU daily through sunlight exposure (consult your doctor), fatty fish, egg yolks, or fortified foods.
- Vitamin K: Important for bone health. Find it in leafy greens, broccoli, and Brussels sprouts.
- Magnesium and Zinc: Support bone health. Get them from nuts, seeds, whole grains, and legumes.
- Balanced diet: Ensure adequate protein, fruits, and vegetables for overall health.
Exercise:
- Weight-bearing exercises: Stimulate bone growth. Examples include walking, running, dancing, hiking, and stair climbing. Aim for at least 150 minutes of moderate-intensity exercise weekly.
- Strength training: Builds muscle which can protect bones. Focus on major muscle groups like legs, back, chest, and core. Aim for 2-3 sessions per week.
Lifestyle:
- Maintain a healthy weight: Excess weight can strain bones and increase fracture risk.
- Limit alcohol: Excessive alcohol consumption can weaken bones.
- Don’t smoke: Smoking reduces bone density and increases fracture risk.
- Get enough sleep: Promotes bone formation and repair. Aim for 7-8 hours per night.
- Manage stress: Chronic stress can contribute to bone loss. Practice relaxation techniques like yoga or meditation.
Important note: While these strategies can help, they may not completely prevent bone loss, especially in individuals with higher risk factors. Always consult your doctor for personalized guidance and discuss your individual healthcare needs.