Achieving a higher peak bone mass through exercise and proper nutrition is important for prevention of osteoporosis

3 December 2008

Avoid consuming a diet that is excessively acid forming. This includes limiting the consumption of red meat, fried and fatty foods, excessive grain consumption, coffee, alcohol, sugar and dairy. Increase alkalising foods like fruits, vegetables, sprouts, and specific grains like millet, buckwheat and pulses of soy and lima beans. Increase dietary sources of bone forming minerals and vitamins like Calcium, Magnesium and D3. Sources rich in these include nuts and seeds, grains like amaranth and quinoa, sardines, mackerel, bluefish, parsley, spinach, sesame seeds, sardines, and seaweeds. Increase weight-bearing exercise that is not overly stressful on potentially fragile bones. Swimming and gentle weights are a great way to do this. Avoid highly processed foods and eat foods that are rich in antioxidants, phytonutrients and bioflavonoids. Quit smoking! This is your highest priority if you are currently smoking. Manage your stress levels, doing this will not only decrease your risk of developing Osteoporosis but it’s vital in the improvement of all health conditions. Make sure you get enough time to relax and unwind. Join a meditation class or go for long walks in nature. Can Complementary Medicine help? If you have being diagnosed or are concerned about developing osteoporosis then speak to a natural health expert, such as a naturopath or nutritionist. Often in osteoporosis nutritional support is needed on top of a well balanced diet and lifestyle. Nutritional products should contain all the essential nutrients and minerals required for bone health, in the correct ratios. They should also use highly absorbable forms of Calcium like Calcium Citrate or Calcium Hydroxyapetite. Avoid using products that use Calcium Carbonate and nothing else, as these products do not supply the additional nutrition required for building strong bones. And remember the most important thing you can do is to minimise your Calcium loss by replacing an acid forming diet with a more balance one rich in fresh fruits, vegetables and whole grains.