Osteoporosis is indeed an issue we divas must be concerned about as the body ages (and menopause creeps in). It does not , however, have to be one of those diagnosis where you run for medications. In fact, today there is an abundant amount of research that claims osteoporosis medications are harmful and counterproductive. No matter how old you are, taking the time to heed these scientific warnings and tap into natural ways to prevent and deal with osteoporosis will benefit you greatly. And, your bones will thank you!
As with heart health (I will post some great info on this), there is much you can do to prevent diseases from occurring or progressing. I get it girlfriend. We are programmed to grab that medication to solve health problems such as high blood pressure, menopause or osteopenia/osteoporosis. If only that little pill was the magic bullet! But, in all reality, the magic bullet is YOU. You may have to look within here and take responsibility for your health. And as hard it is to say this, some of your choices may have put you in this very spot. No matter though, the rock on news is you have choices! Wew!
Let’s look at it. Osteoporosis is defined as “a disease of bones that leads to an increased risk of fracture“ In osteoporosis the bone mineral density (BMD) is reduced, the structure and strength of the bone is affected and the amount and variety of proteins in the bone is altered. This process of bone mineral, structure, strength and proteins decreasing creates an increased chance of breaking a bone. Osteoporosis is at first a condition or change within where the body is not creating bone cells (known as osteoplasts) and in doing so, the body is not building more bone layers within a bone. Hence, the bones become weaker creating an increase risk of fracture. Nothing to take lightly.
However, as with many diseases of the body, a change must occur first before bones become so brittle or weak that they fracture. You can avoid osteoporosis by avoiding the deficiencies in your life that cause that change. What this means is, you have control in preventing diseases from occurring or progressing. Making some natural changes in diet and lifestyle may be the key. And, even if you receive a poor bone density scan, you still may can create great positive change. A bone density scan result is not always indicative of bone loss, nor is having strong bones a sure bet of being off the hook. Tricky? You bet!
I have seen in my practice some osteoporosis medications to have side affects of severe to moderate arthritic pain. Although I cannot advise you on such medications, I can warn you of the side affects, suggest that you talk more in depth with a medical doctor and provide some ideas on natural living with osteoporosis and links for digging deeper.
Q : What you can do naturally?
A : Eat a diet high in raw fresh organic unprocessed foods!
Move and Groove
Whatever type of physical activity you enjoy, get up and get moving. Exercise such as walking, swimming, yoga , zumba and light weight toning has been proven to increase bone mass and decrease risk of bone fractures. In fact, the body responds to such physical activities by improving bone strength and structure. I highly recommend non strenuous yoga because as the body naturally ages, the spine tends to bend forward (flexed position.) As the spine loses height it also loses the flexibility to extend backwards (extension) which results commonly in a hunched over position. Many elderly people are seen with canes, walkers and wheel chairs due to years of degenerative changes of the bones and spine. Non strenuous yoga helps keep the spine, muscles and joints moving especially in an extended manner. Yoga as many physical activities places light stress to the bones which stimulates bone cell growth and ultimately, new strong bone .
Better Your Food Intake
Eating a diet rich in fresh fruits and vegetables increases overall health in the body. Such awesome food choices provides many minerals and vitamins that processed, boxed and conventional foods are lacking. A diet rich in fresh fruits and vegetables creates a harmony within the body. A diet high in healthy minerals and vitamins also helps the body to increase bone mass and decrease the risk of fractures. Minerals such as selenium, zinc, magnesium and calcium are just a few that are vital in preventing osteoporosis from occurring or progressing.
Vitamin D and K
A diet rich in minerals and vitamins will provide the body with vitamins D and K, but you can help the body increase bone mass by including foods containing these nutrients or by taking organic oral Vitamin D with K supplements. Vitamin D helps the body absorb calcium which is vital in building bone mass as well. Vitamin K is important in helping the body absorb vitamin D and calcium so, choosing foods loaded with these two vitamins is a great start. This should always be done with checking with your medical doctor. Medications may be a contraindication, but I can assure you heart and bone health come from eating raw and fresh fruits and veggies.
Try cod liver oil, oysters, eggs, mushrooms, almond milk, organic dairy, fish, fish oils and sunlight for vitamin D (supplements are usually D3). Optimize your vitamin K intake by a having a diet rich in leafy green vegetables, scallions, brussels sprouts, broccoli, asparagus, cabbage, pickled cumbers and prunes.
Calcium, Magnesium and Zinc
These three minerals need to also be taken together since each promote each another’s absorption (and selenium is needed for zinc). Increasing just calcium alone will not help the body create more bone cells and build more bone. The factor to note here is that vitamins and minerals depend on one another and plant foods provide the perfect combination and source for them. You can’t go wrong with having a diet rich in plants.
Calcium is found in seeds such as sesame, chi and flax, green leafy vegetables, quinoa, oranges, beans, broccoli, dried fruits, nuts, and organic dairy products. Magnesium is found in rice, wheat and oat brans, squash and pumpkin, flax, sesame and sunflower seeds, nuts and edamame. Zinc loving foods are oysters, wheat germ, sesame and sesame butter, pumpkin and squash seeds, and peanuts.
Nuts and Seeds
Raw nuts and seeds are loaded with good stuff, especially calcium, magnesium and zinc (as well as many other trace minerals.) The importance of a diet rich in raw, fresh fruits, vegetables, nuts and seeds can’t go understated. Minerals and vitamins all play roles together in building new bone cells and also creating heart health.
Silcia is another Important mineral found in bell peppers, tomatoes, and a number of herbs including horsetail, nettles, oat straw, and alfalfa. Selenium is in nuts, shellfish, liver and sunflower seeds.
Omega 3 Fatty Acids
Increase foods high in omega 3 fatty acids such as fish and flaxseeds and oil.
Alcohol depletes the body of its calcium reserve (your bones). It does this by raising your parathyroid hormone level which regulates the amount of calcium and phosphorus in the body. Alcohol also can prevent the body from absorbing calcium from food since it interferes with liver enzymes. Alcohol increases the level of cortisol in the body. Cortisol is a stress hormone and when elevated it decreases the production of bones cells. Thus, less bone is formed. If this isn’t enough, as alcohol decreases the amount of bone being produced, it increase the amount of bone cells that break down. Therefore, you have the amount of bone being produced to be less then the amount being broken down. This is a serious problem and cause of osteoporosis. Watch the booze ladies!
Smoking has been known to be a major source of cadmium exposure and high levels of this element has a negative impact on your bones. Quit now, while you still can.
Cadmium as mentioned above is a toxic element known to create havoc on bones. It is also found in phosphate fertilizers, so buying organic fruits and vegetables will eliminate this from your diet.
Caffeine is a diuretic and has been reported to increase the urinary excretion of calcium, magnesium, sodium and chloride for at least 3 hrs after consumption. This affects bone loss also, so divas, that yummy cup of coffee can be a culprit! Yikes. And, is it really just one cup a day too? Take note of your daily caffeine consumption.
Soda has been linked to being a leading factor in causing osteoporosis. This is due to several reasons. For starters, soda is high in phosphoric acid. When there is a high level of phosphate and a low level of calcium in the blood, the body will leach calcium from its reserves (your bones) to fix the problem. Since sodas are high in phosphate with very little calcium, they consequently create bone loss. Soda also is a culprit due to the caffeine present which creates a diuretic effect. And, soda commonly replaces healthy drinks such as filtered water and milks such as almond, rice and organic cow milk. In fact, soda is one of the poorest choices you can make, but we will have to leave this story for a soda horrors post. For now, it is one of the leading links to bone loss. Avoid it girlfriend!
Drink Filtered Water
Water has been said to the biggest weapon against many diseases. The simple idea behind this is that not drinking eight 8oz glasses of filtered water a day dehydrates the body. And, this means drinking even more filtered water if you drink anything caffeinated to counteract the diuretic effect. Water must be filtered and in a glass not a plastic water bottle. These bottles are laden with chemicals that create cancer. There is a great book called You’re Not Sick, You’re Thirsty that links water as a root cause to many illnesses. You may want to download it for a good read later.
Start Juicing and Smoothie Loving
A diet high in plants is a body with a healthy ecosystem within. Keeping the blood and tissues hydrated as well as an alkaline ph prevents many diseases from occurring. Juicing and smoothie making are two great ways to prevent may health problems, especially osteoporosis. Juicing and blending allows an easy yummy way to get many veggies, fruits, nuts and seeds into your diet that you may need to prevent osteoporosis. Why not throw some flax seeds, nuts and nut butters into your smoothies? Why not start eating more veggies and fruits, but also up this amount with juicing and smoothies? The possibilities are endless here. Stop the acidic, cancer loving and inflammation making food choices. Go with the energy, nutrients and harmony making plants. Where to start? Meet the Juice Queen, Kris Carr. Her two books will forever change your life.
Grab a Healthy and Natural Living Lifestyle
Naked Moxie’s mission is to help you transition your life choices to more natural and healthy living ones. I want you to jump off the junky processed food and negative thinking roller coaster. But, life changes are not easy. Imagine if they were? So, if you can not buy one cup of coffee or soda and instead, treat you SELF to my new natural living E book, A Lighter You, it will help save your day (and life). A Lighter You will teach you how to slowly implement healthy and natural food choices, such as fruits and veggies, positive thinking and exercise into your life NOW. The worksheets provided are so effective in helping you unravel the messes in your life and how to squash them out. A Lighter You is more than a weight loss book. It is many little secrets on how to stop eating the horrifying Amercian diet and jump into one of healthy, energy and happiness. And all for the price of a coffee or soda!
So, those are my 10 +, but if you can imagine, there are more ways to live naturally with osteoporosis. Here are a few of Naked Moxie’s Dig Deeper Links and Resources.
What Scientist are Saying about Osteoporosis Medications You don’t want to miss out on the links he has for osteoporosis medications and why you need to really think before taking them.
Top 10 Foods High in….. (pick your vitamin or mineral)
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