stick figure holding bone over head

How to Keep Your Bones Strong and Healthy

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Five Non-Pharmaceutical Paths to Better Bone Health

Keeping your bones strong and healthy is of paramount importance. Bone health is not something most people tend to think about, but it should be.

Approximately 54 million Americans suffer from osteoporosis or have very low bone density, and studies show that about one in two women and one in four men age 50 and older will break a bone because of osteoporosis.

Throughout the human life cycle, the body naturally loses bone and then rebuilds it. This is a continual process, and the good news is that the more active we are as young adults, the more bone density we add to our personal bone bank. The bad news is that around age 50, everyone’s ability to rebuild lost bone plummets. This is especially true for post-menopausal women, which is why women are especially prone to breaks.

Osteoporosis is called a silent disease because most people don’t realize there is a problem until they actually suffer a break. Porous bones can fracture during activities as simple as unloading groceries, coughing, or getting up from the couch, which is why it’s so important to be aware of your bone density levels before they get too low. Pharmaceutical treatments are commonly used to slow bone loss and speed up the rebuilding process, but there are several natural options for preventing bone loss and even recovering from osteoporosis that everyone should explore.

Learn about new non-pharmaceutical treatments

Because so many suffer from osteoporosis and are demanding non-pharmaceutical options, there has been more focus in recent years on developing natural osteoporosis therapies and treatments. The latest is called osteogenic loading, a brief set of intense, supervised resistance movements that naturally trigger the body’s bone rebuilding mechanisms. Some new studies have shown that osteogenic loading may increase bone mass faster and more efficiently than exercise alone, which is possible because of the exacting movements and pressure used during sessions. When more pressure is applied to bone, the body builds new bone quickly, and osteogenic loading sessions help people resist four or more times their body weight to trigger the growth process. Participants don’t even change into gym clothes or break a sweat, and people well into their nineties are enjoying the benefits. Osteogenic loading only takes ten minutes once a week and is a non-strenuous options for people of any age who want stronger bones.

Understand your risk

Although bone growth naturally slows with age, some people have higher risk of low bone density than others. Being over age 50 is the first risk factor, but others include being female, going through menopause, having low body weight, small and thin, and a family history of osteoporosis. Though these risk factors can’t be helped, many risk factors are controllable. For example, you can improve your diet by eating more fruits and vegetables and cutting down on sodium, caffeine, and alcohol. Maintaining a healthy weight and exercising regularly also contribute to an overall lifestyle that encourages better bones.

Don’t ignore the problem

Aches and pains are part of getting older, but at a certain point it might be time to visit your doctor. If you’re hurting, it could be a sign of osteoarthritis or osteoporosis, which should be addressed as soon as possible to avoid greater complications. If you might be at risk of having or developing low bone density, exploring options for better bone health now could save you lots of pain down the road. Because osteoporosis often isn’t diagnosed until after the first broken bone, it’s important to be proactive and understand your bone density status.

Double check your vitamin supplements

Conventional wisdom has traditionally said that if calcium builds stronger bones, it’s smart to take calcium supplements. After all, more of a good thing is even better, right? Unfortunately, the rule doesn’t apply to bone density. Recent studies from medical research authorities in New Zealand and Great Britain have shown that calcium supplements don’t improve bone health and may actually harm you. Because the body doesn’t absorb calcium supplements the same way it takes in calcium from food, supplement calcium can build up and eventually lead to painful kidney stones and increased risk of heart disease, heart attack, and cancer. Before you start or continue taking calcium supplements, ask your doctor if they’re really appropriate for your health plan.

Take in more bone-building vitamins and minerals through a healthy diet

Calcium is essential for building healthy bones, muscle, and nerves, but because the human body doesn’t produce calcium, we have to ingest it. It’s easy to get your daily dose of calcium without supplements if you make small changes to your diet. Dairy products suck as milk, cheese, and yogurt are naturally calcium rich, and green leafy vegetables including collards, turnip greens, kale, okra, and broccoli are great for the bones. You can also add more fish such as salmon, sardines, mackerel, and tuna.

Osteoporosis is common, but it isn’t mandatory. There are plenty of risk factors you can control, and taking medication isn’t the only way out. Be proactive about your health plan and learn more about osteogenic loading, diet, and lifestyle choices than can dramatically change the way you age.

Kyle Zagrodzky is president of OsteoStrong, the health and wellness system with a focus on stronger bones, muscles, and balance in less than 10 minutes a week using scientifically proven and patented osteogenic loading technology. OsteoStrong introduced a new era in modern fitness and anti-aging in 2011 and has since helped thousands of clients between ages 8 and 98 improve strength, balance, endurance, and bone density. In 2014, the brand signed commitments with nine regional developers to launch 500 new locations across America. Today, the OsteoStrong brand is staying true to its growth towards a brand with global reach with the addition of more franchise sales and new regional developers.

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