According to the National Osteoporosis Foundation, there are approximately 54 million people in the US with osteoporosis or osteopenia, this is over 50 percent of the population over age 50. One out of two women and one out of four men will break a bone due to osteoporosis in their lifetime. Osteoporosis has been on my mind a lot lately when my mom fell and broke her hip a couple of months ago. She is slowly recovering, but because of her age and other health conditions, her decrease in activity due to the fracture is causing a big setback in her overall health. I’m doing what I can to help her, and at the same time, I am realizing how important it is to pay attention to bone health earlier in life. Peak bone density occurs around the age of 20-30 years old and after that bone density begins to decline slowly. According to the Endocrine Society, menopause is the primary time for osteoporosis, 10-20% of a woman’s bone loss generally occurs in the years around menopause. Traditional schedules start screening for osteoporosis in most women at age 65, and at age 70 in men but a preventative approach could be of benefit for many patients. Fortunately, there are lifestyle factors and nutrients that we can add to our routines to help improve bone health.
Embracing the power of movement: A healthy movement routine can be crucial to keeping bones strong
Nourishing Your Body: A Diet High in Calcium and Essential Minerals A nutrient-rich diet, particularly one abundant in calcium and vital minerals, plays a significant role in fortifying bone health.
The Sunshine Vitamin: Harnessing the Benefits of Vitamin D Balancing sun exposure while ensuring adequate vitamin D levels is essential. Embrace sunlight, while protecting exposed areas with sunscreen, such as your face and arms.
Breaking Free: Smoking Cessation and Moderation of Alcohol Intake Avoiding smoking and limiting alcohol consumption can enhance bone health, reducing the risk of osteoporosis.
Green Tea Advantage: Consider replacing coffee and other caffeinated beverages with the rejuvenating benefits of green tea.
The Acupuncture Option: Exploring the Potential of Acupuncture Recent studies indicate that acupuncture and moxibustion may hold promise in maintaining bone density
Your Full Circle Natural Medicine Doctor can help you determine what supplements and other lifestyle supports can set you up for long-term bone health. Schedule an appointment today to create a plan to set you up for osteoporosis prevention.
Melissa Minoff, N.D., L.A.c.
(Crit Rev Food Sci Nutr 2006;46(8 ):621-8. doi: 10.1080/10408390500466174.)