Keys to successful prevention 1. Building the foundation Osteoporosis begins when bone becomes porous and demineralized through a variety of factors including dietary choices that leech calcium from the bone: high intake of coffee (more then 1 cup per day), alcohol (more than 3 drinks per week), refined sugar, high phosphorous foods (soft drinks, meats), smoking and salt. Calcium isn’t the only important mineral: trace minerals zinc and magnesium help calcium absorb into the bone and are often low in diets. Important bone building foods are green leafy vegetables like kale, collard greens, chard, broccoli. Sesame seeds are high in calcium, magnesium along with zinc, potassium and boron. It’s difficult to get sufficient minerals from food alone, so supplementation is great insurance. Look for a calcium chelate like calcium citrate or calcium hydroxyapatite over calcium carbonate for better absorption. Find a formula with Vitamin D and magnesium to maximize efficiency. 2. The secret weapon According to leading naturopathic doctor Michael Murray, exercise is the most crucial factor for maintaining healthy bones, surpassing hormonal and dietary factors. Any weight bearing exercise that pulls muscle over bone including weight lifting, running or tennis literally builds denser, stronger bones.

Bones, like muscle, keep adapting to mechanical stress, but only the bones directly under stress are strengthened. Frequently change your routine as your body adapts to the exercises to continually challenge the amount of force and compression on the bones. While hips and spine are key for fracture, the wrists and ankles need attention too. For example, skipping (great for the hips and spine) needs to balanced with an upper body exercise such as push ups for the wrists. The more muscle on our frame, the more pulling on the bone, which stimulates bone growth to help prevent osteoporosis. The earlier you start to exercise the better for building muscle, as muscle mass starts to decline after age 25-30 for women and 30-35 for men. Although you can’t replace lost bone, it’s possible to slow the process by strengthening what you have at any age through weight bearing exercise. In addition to load bearing exercise, it’s essential to incorporate smaller muscles groups, or stabilizer muscles, to correct or prevent postural muscle imbalances. Train in an unstable environment with free weights as opposed to machines to strengthen your posture as you work the spinal and core muscles. The following program will help.