10 Ways to Improve Your Bone Health

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May is Osteoporosis Awareness and Prevention Month! For those of you who do not know, I am currently in the process of reversing osteoporosis naturally. Osteoporosis is the loss of bone density. It is responsible for over a million broken bones each year and is a major cause of fractures, back pain, and spinal problems.

After having some back pain and discomfort I had a new doctor take an x-ray of my back and found out I have scoliosis. From that point, I was referred to a physical therapist to begin physical therapy and an endocrinologist to run a bone density test. I developed a plan with my endocrinologist once it was determined I had osteopenia then osteoporosis about a year later. A healthy mix of diet and lifestyle changes were in order.

My endocrinologist recommended I take daily vitamins, walk outdoors for at least 30 minutes daily, incorporate light weight-bearing exercises into my workout, and eat healthy, nutrient-rich foods. It’s a little tricky because I am lactose intolerant and have an egg sensitivity but I have upped my vitamin intake by taking a daily vitamin and also including greens into my diet.

The main part I struggle with is working out. Doing those weight-bearing exercises. I am trying to get into the groove of having a schedule by participating in online 30 Day Challenges, and that seems to help. I semi-recently picked up yoga and I love how it helps with my balance, core strength, and subtle muscle building.

What are your tips for Osteoporosis Awareness and Prevention Month? Let me know in the comments below!

10 Ways to Improve Your Bone Health (2)

10 Ways to Improve Your Bone Health

Diet

1. Add more calcium to your diet.

2. Look for food that includes both calcium and vitamin D.

3. Include green vegetables in as many recipes as possible.

Exercise

4. Take a walk outdoors.

5. Add weight training or resistance exercises to your workout.

6. Try a yoga class either online or in a group.

Lifestyle

7. Make a goal with yourself to eat at least 5 fruits and vegetables daily.

8. Drink less than three alcoholic beverages per day and quit smoking.

9. Cut out or down on salt and processed food.

10. Learn about your personal risk factors for osteoporosis. Last but not least!

 

 

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10 thoughts on “10 Ways to Improve Your Bone Health

  1. I’d add Vitamin K2 to the list, and perhaps magnesium.

    Vit K2 makes sure that the calcium goes to the bones rather than the circulatory system – the reason why too much calcium has been known to cause heart attacks.

    Liked by 1 person

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