Discover The 4 Steps to Prevent Osteoporosis

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Discover The 4 Steps to Prevent Osteoporosis

We don’t need to wait until we are old to notice bone loss. It can even start in our early to mid 30s. Osteoporosis is a progressive bone disease that is characterized by a decrease in bone mass and density, and that leads to an increased risk of fracture. Osteoporosis is more common in women due to hormonal changes of menopause and affects 25% of American women. So what can you do to prevent osteoporosis or even reverse it?

Here are 4 steps to help you prevent osteoporosis from becoming even more widespread:

1. Nutrition

Diet and digestion play an essential role in preventing and healing osteoporosis. The absorption of all nutrients and calcium depends on proper stomach acid secretion. Almost 95% of people older than 50 have low digestive enzyme secretion. Caffeine, sugar, red meat, alcohol and smoking are first on the list of things to avoid or reduce their consumption.

Also avoid preservatives, added hormones, artificial colors, dyes, and chemicals (you can read more about the top 10 worst ingredients in food). Soft drinks and canned juices wash out bone calcium because of phosphoric acid. Also some drugs may put you at risk of osteoporosis with prolonged use. Eat a balanced nutrition, and consume a lot of dark green leafy vegetables, nuts, seeds and seaweed.

2. Calcium and vitamin D

Calcium is essential for building and maintaining bone, and thus is essential to prevent osteoporosis. Calcium combined with other minerals form hard crystals that give your bones strength and structure.

Foods rich in calcium are yogurt and dairy products (BUT – consume milk in moderation, as excess milk intake can actually result in calcium being leached out of the bones and set loose in the bloodstream increasing the risk of fractures.


Read more about this subject in my previous article), sardines, salmon, snapper, oysters, almonds, tahini, dried figs, cheakpeas, dark green leafy vegetables, cabbage, Lebanese cucumber and Brazil nuts. Click here to get more information about calcium for healthy bones.

Some people just can’t seem to get enough calcium in their diet. These people may need to take a calcium supplement, but this should be discussed with a physician, as calcium supplements can have some side effects and have been associated with some risks.

It should also be mentioned that calcium alone is often not enough. Without magnesium, calcium may be not fully utilized, as magnesium is needed for calcium absorption. Also vitamin K2 and vitamin D are very important for calcium absorption in the body and help maintaining bone density. Read more about vitamin D deficiency in my article about 12 common diseases caused by vitamin D deficiency.

3. Exercise

At any age, exercise is essential for maintaining healthy bones. Strength building exercises such as weight lifting are the most effective for building bone density. However any type of exercise is helpful, including low impact exercise such as walking, yoga and regular stretching.


Incorporating physical activities into your daily life is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

4. Hormonal balance

The adrenal glands may play important roles in osteoporosis. They produce the sex hormones in men, and after menopause in women as well. Healthy adrenals produce enough estrogen after menopause to maintain adequate estrogen levels.

Strengthening the adrenals and thyroid glands using balanced nutrition is a more natural approach than taking estrogen replacement therapy. As thyroid gland dysfunction may also be a serious risk factor of osteoporosis, you can read my popular recipe for easy and effective tonic for the thyroid.


Chronic stress with its continuous steroid production by the adrenal glands is a strong osteoporosis trigger in men, and especially in women. In the latter, the adrenals metabolize the sex hormone progesterone into cortisol, causing a higher risk for bone loss. If your adrenals are not in balance, osteoporosis may be waiting around the corner.

When we don’t eat for extended period, our adrenal glands work hard to release more cortisol and adrenaline trying to maintain the normal functioning of our body. When our blood sugar level decreases for extended periods, it creates a stress reaction that affects the adrenals.

If you want to regulate your cortisol levels, eat timely and healthy meals throughout the day.

Eating regularly will prevent dramatic drops in blood sugar and will enable your body to function at optimal level. Include lean protein with each meal and healthy snacks to help maintain stable blood sugar level (protein doesn’t have to be meat. You can find here surprising sources of meat-free protein).

Also make sure to consume lots of fruits and vegetables that will provide you with vitamins and minerals that are essential to restoring adrenal health. Herbal support can also help. Below you can find herbal infusion that is great for the adrenal glands to ensure they perform at their best and are balanced:

Adrenal Detox Herbal Infusions

You can make licorice tea by adding 1 to 5 g of dried licorice root to boiling water and drinking up to three times a day. Panax ginseng and ashwaganda (one of the most powerful herbs in Ayurvedic healing) teas that can also be made by steeping the dried plant in boiling water and consuming in quantities of up to ½ to 2 g each day.

Another herb that is commonly used to strengthen the adrenals is stinging nettle. To make a nettle infusion put the leaves in boiling water for 10–15 minutes, or until the water turns light green. One loose cup (about 240 ml) leaves is enough for two glasses of tea, although you can make it stronger or weaker.

If you are interested in herbal remedies, you can find more useful information in my e-book the Herbal Remedies Guide. This e-book will teach you how to treat common ailments using herbs: Herbal Remedies Guide

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7 Responses to Discover The 4 Steps to Prevent Osteoporosis

  1. melissa gillen says:

    Low fat diets can actually make you ill,as there tends to be more hidden sugar in the meals to compensate for lack of flavour. Adding good fats to your diet is beneficial for Vitamin A , a good source is pure organic unsalted butter…
    Cholesterol fearing media campaigns have it all wrong. ..adding your Omega 3’s wholegrains fresh fruits and veg and irganic meats can radically change and indeed reverse gut flora which is where 80% of all our problems lie
    I hope this helps

  2. honesto mores says:

    I will follow ur advice. Thanks and more power.

  3. Michael Haile says:

    Very intersting link

  4. Veronica says:

    Phosphorus (P) should also be consider when Calcium(Ca) is involved. There is what is called Ca:P ratio. Vit D from the sun is also needed for Ca absorption.

  5. Radha says:

    My bone density is too low, can I make it norma?l

    • Jenny says:

      Hi Radha, the article is how to prevent osteoporosis, but once you’ve already have it, I believe it is best to talk to a professional health practitioner about it, so he/she can adjust a treatment according to your specific situation.

  6. Nalin Kumar Gogoi says:

    I like health and natural world … I want its continuous post of every articles …

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