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Top five evidence backed ways to beat osteoporosis without medication

Curious about how to treat osteoporosis naturally? Discover five practical strategies that go beyond medication to improve your bone health.

Looking for ways to improve your bone health without making a trip to the pharmacy? You can hold off the worst of osteoporosis by making changes to your life style today. If you are looking for natural options to deal with osteoporosis without medication, we have you covered.

Can you treat osteoporosis without medication?

When osteoporosis reaches a certain stage, mediactions might well be the best way to keep your bones healthy and allow you to stay mobile and independent. Always follow your doctor’s advice on whether or not to treat your osteoporosis with drugs and/or other natural treatments of osteoporosis (such as supplements or lifestyle changes).

Your doctor will take into account other factors to determine which treatment options are right for you.

In the mean time, if you are looking for simple ways to avoid developing osteoporosis or mitigate its effects we’ve hunted down the top five easy changes you can make for the biggest effect.

What is osteoporosis?

Before we get into the details of medication free ways to avoid or slow osteoporosis, we need to get on the same page. So what is osteoporosis any way? Basically The word “oosteoporosi” means porous bone and bone tissue often has large spaces when viewed under the microscope. Patients suffer from compromised bone strength and low bone density.

How to treat osteoporosis without medication

1. Dietary changes

Diet plays an important role in maintaining bone health and may play an important part in the natural treatment of osteoporosis. Foods rich in calcium and vitamin D are especially important for bone strength and overall health.

Calcium:

Calcium is essential for muscle and nerve function. Meeting daily calcium needs can slow bone loss and lower the risk of fractures in older adults.

Deficiencies in calcium might lead to other complications such as hyperparathyroidism, which causes bone tissue to be broken down more rapidly.

Foods high in calcium include milk (and fortified milk alternatives), fortified orange juice, beans, yogurt, and cheese among others.

Healthy adults should receive 1000 mg of calcium daily, and 1200 mg for those over 50 years of age.

Dietary sources of calcium are recommended.

Vitamin D:

Vitamin D is also important for bone strength, muscle function, and balance. Vitamin D promotes the absorption of calcium in the body which leads to stronger bones.

On the other hand, a lack of vitamin D also contributes to hyperparathyroidism and other complications. Dietary sources of vitamin D include fish (salmon, snapper, mackerel) and fish oils, eggs, and fortified foods such as milk, bread, cereals, and juices.

Experts also recommend taking a vitamin D supplement (specifically, vitamin D3) year-round.

Vitamin D intake should be 400-1000 IU daily for healthy adults, and 800-2000 IU daily for those over 50.

Vitamin C:

Researchers have found that people who consume more vitamin C are less likely to have osteoporosis than people who consume less vitamin C.

Studies have also reported that increased consumption of vitamin C is associated with higher bone density and may also be associated with a reduction in the risk of hip fracture.

2. Increase exposure to sunlight

Most Canadians do not get enough sunlight to produce the amount of vitamin D needed. Human bodies create vitamin D from direct sunlight on the skin.

Between October and early March, sunlight is limited and the body will naturally produce less vitamin D.

Dietary and supplemental intake of vitamin D is especially important during these winter months. Exposing arms and legs (uncovered) to direct sunlight in the summer months for short periods (especially between 10 a.m. and 3 p.m.) will allow the body to make vitamin D.

The amount of sunlight needed will vary with season, skin sensitivity, and skin color, among other factors. Elderly persons need more exposure to sunlight as the skin’s ability to produce vitamin D decreases with age.

Caution should be taken when exposing skin to direct sunlight. Prolonged periods of direct sun may increase the risk of burns and skin cancer.

Sunscreen, appropriate clothing, and sunglasses should be worn for long periods in the sun.

3. Exercise

Physical activity may be recommended by your doctor to treat osteoporosis with or without medication. Exercise has been shown to reduce bone loss, prevent bone fracture, and build muscle strength.

Different types of exercise are beneficial for patients with osteoporosis. Weight-bearing exercise can improve bone mass and mineral content in young and helps maintain bone mass in older persons.

Balance exercises and strengthening of core muscles may improve balance and lower the risk of falls. Strength training, aerobic exercise, and posture awareness are also recommended as osteoporosis treatment options.

Patients new to exercise, or those with an injury or fracture should speak to a physical therapist to discuss which exercises will help. Exercise should be taken regularly to prevent bone fractures and maintain muscle strength.

Patients with spine or hip fractures should take extra care when exercising and avoid vigorous aerobic activity.

4. Stop smoking

Smoking has been shown to increase the risk of osteoporosis. Research has shown that the use of tobacco decreases bone density. Loss of bone density may result from smoking itself or from other risk factors in smokers.

For instance, smokers tend to have poorer diets, consume more alcohol, and exercise less than non-smokers. In addition, smoking may also increase the risk of bone fracture and can adversely impact the healing of existing fractures.

Smoking can be a difficult habit to break, but it is important to stop smoking for bone health. Quitting smoking can help reduce bone loss, even at an older age.

Many resources are available to help with smoking cessation.

5. Limit alcohol and caffeine intake

Consuming high amounts of caffeine and alcohol negatively impacts bone health. Heavy consumption of alcohol, especially in younger persons, may limit proper bone development.

In addition, alcohol consumption can lower calcium absorption and disrupt the production of vitamin D which will reduce bone strength.

Studies show that the impact of heavy alcohol consumption on bone health may not be reversible. Hormone levels might also be upset with heavy alcohol consumption increasing the breakdown of bone tissue.

People who abuse alcohol are more prone to spinal and hip fractures. The effects of moderate alcohol consumption on bone health are less clear.

Consumption should not exceed two servings per day.

Caffeine consumption may have less impact on bone health than alcohol, but this can vary between individuals. Most research on caffeine shows minimal effects on bone health in healthy individuals.

However, the amount of calcium released in urine increases when caffeine is consumed, which may elevate the risk of osteoporosis in those with calcium deficiencies.

Studies about treating osteoporosis without medication

Some studies have shown a decrease in bone mineral density in women who drink large amounts of coffee. However, the small decrease in bone density did not increase the risk of fracture.

Limiting caffeine intake is recommended in elderly persons due to possible calcium deficiencies.

Moderate consumption of caffeine (up to 3 servings per day) is suggested for healthy adults who meet daily calcium and vitamin D allowances.

Osteoporosis is a common bone disease that impacts many people. There may be several ways to help treat it without medication or to use it in combination with medications.

Natural treatment of osteoporosis without medication can include exercise, dietary changes, quitting smoking, and lowering alcohol and caffeine intake.

Supplementation of vitamin D and exposure to sunlight can also improve bone health.

Such lifestyle changes may reduce the risk of osteoporosis and promote bone health and overall good health.

Always speak with your healthcare provider before making any lifestyle changes or taking any supplements to make sure they are right for you.

The information provided in this article is for informational purposes only.

It is not intended to and should not be relied upon or construed as medical opinion or medical advice regarding any specific issue or circumstance.

References:

  1. National Health Service. Osteoporosis: overview, causes, treatment, living with, prevention [Internet]. London: The Service; [Updated 2016 Jun; cited 2018 September 14]. Available from: https://www.nhs.uk/conditions/osteoporosis/
  2. Osteoporosis Canada. Bone health & osteoporosis: nutrition, exercises for health bones, calcium and vitamin D [Internet]. Toronto; [cited 2018 September 14]. Available from: https://osteoporosis.ca/bone-health-osteoporosis/calcium-and-vitamin-d/
  3. National Health Service. Vitamin D [Internet]. London: The Service; [Updated 2017 Mar; cited 2018 September 14]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
  4. National Health Service. How to get vitamin D from sunlight [Internet]. London: The Service; [Updated 2018 Aug; cited 2018 September 14]. Available from: https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/
  5. National Institute of Arthritis and Musculoskeletal and Skin Disease. Smoking and bone health [Internet]. Maryland: The Institute; [Updated 2015 May; cited 2018 September 14]. Available from: https://www.bones.nih.gov/health-info/bone/osteoporosis/conditions-behaviors/bone-smoking
  6. Sampson HW. Alcohol and other factors affecting osteoporosis risk in women. National Institute on Alcohol Abuse and Alcoholism [Internet]. 2003 [cited 14 September 2018]. Available from: https://pubs.niaaa.nih.gov/publications/arh26-4/292-298.htm
  7. National Institute of Arthritis and Musculoskeletal and Skin Disease. What people recovering from alcoholism need to know about osteoporosis [Internet]. Maryland: The Institute; [Updated 2016 Apr; cited 2018 September 14]. Available from: https://www.bones.nih.gov/health-info/bone/osteoporosis/conditions-behaviors/alcoholism
  8. Vitamin C intake in relation to bone mineral density and risk of hip fracture and osteoporosis: a systematic review and meta-analysis of observational studies. Br J Nutr. https://pubmed.ncbi.nlm.nih.gov/29644950/
  9. Heaney RP. Effects of caffeine on bone and the calcium economy. Food Chem Toxicol. 2002 Sep;40(9):1263-70.
  10. Kim SY. Coffee consumption and risk of osteoporosis. Korean J Fam Med. 2014 Jan;35(1):1.
  11. Hallström H, Byberg L, Glynn A, Lemming EW, Wolk A, Michaëlsson K. Long-term coffee consumption in relation to fracture risk and bone mineral density in women. Am J Epidemiol [Internet]. 2013 Sep [cited 2018 Sep 14];178(6):898-909. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23880351/.

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