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 The National Osteoporosis Foundationreports that there are currently 10 million Americans suffering from osteoporosis . Out of those patients, approximately 80 percent are women. In fact, the risk of a woman breaking a hip is the same as the combined risk of developing ovarian, uterine and breast cancer. There are many reasons that women are more likely to develop osteoporosis than men are.

First, women have thinner and smaller bones than men, making them more likely to suffer a fracture caused by osteoporosis. Furthermore, during menopause, estrogen levels can decrease sharply. Estrogen is used by the body to protect against bone loss. In the past, it was believed that osteoporosis was a natural part of the aging process; however, studies have shown that there are many ways to prevent, treat and protect your bone health.

There are many easy lifestyle habits that can protect your bones, strengthen them and optimize your bone health. Let's take a look at the top ten things you can do to ensure strong, healthy bones.

1. Alcohol – Alcohol consumption should be limited to no more than two drinks each week as excess alcohol consumption can cause you to lose approximately 2 percent of your bone each year. Limiting your alcohol consumption is one of the easiest ways to help minimize the risk of bone loss.

2. Alkaline diet – An acidic diet is filled with refined carbohydrates, processed foods and junk food. Such diets can decrease bone strength. An alkaline diet includes fresh fruits and vegetables, herbs and vinegar. The antioxidants and minerals found in fruits and vegetables improve your bone health naturally.

3. Bone density testing – A bone mineral density scan determines how much bone you have lost. This low radiation test x-rays the bones in the body to determine if you could benefit from an osteoporosis medication or to determine the effectiveness of the dosage of such a medication.

4. Calcium rich foods – Your body uses calcium to rebuild bone . In addition to dairy products, canned salmon, fortified orange juice, collard greens, turnip greens, broccoli and spinach contain calcium.

5. Enjoy sunlight – Sitting in the sun without sunscreen for 15 minutes a day or until your skin begins to turn light pink is the best way to ensure you are getting an ample supply of vitamin D. The body uses vitamin D to help absorb calcium and use it to improve the health and strength of your bones.

6. Limit caffeine consumption – Did you know that your daily cup of joe can cause calcium loss? To help protect your bone health limit your consumption of caffeinated beverages to no more than two cups a day.

7. Magnesium – Magnesium is used by the body to regulate insulin, improve heart health and blood pressure, restore the proper pH balance, increase energy and improve bone mineral density. You can find magnesium in seeds, nuts, green leafy vegetables, whole grains and legumes.

8. Resistance training – One of the best ways you can maximize bone mass is to include resistance training in your daily exercise routine. According to the National Institutes of Health, approximately 1.5 million fractures are due to low bone mass in those aged 50 years old or older. Exercise, particularly resistance training, has been shown to encourage bone health and strength along with increased muscle mass and balance, which can decrease the risk of fractures.

9. Tobacco products – WebMD reports that nicotine is a toxin when it comes to bone health and can cause a 2 percent loss of bone each year. If you smoke or use tobacco products, the first step towards bone health is you must stop using tobacco products as the nicotine in the tobacco products counteract all medications for bone health.

10. Vitamins– A vitamin supplement provides the body with the vitamins and minerals that the body needs to create and reorganize bone. A multivitamin and mineral supplement for bone health should include calcium, vitamin D and magnesium.

The first step to preventing bone loss is a healthy diet filled with the nutrients that your body needs to optimize your bone health. In addition to this, a vitamin and mineral supplement, resistance training, an alkaline diet and avoiding substances that decrease calcium consumption will help keep your bones healthy and strong.

Ten Tips To Optimizing Bone Health

      The National Osteoporosis Foundationreports that there are currently 10 million Americans suffering                            from  osteoporosis. Out of those patients, approximately 80 percent are women. In fact, the risk of a woman                breaking a hip is the same as the combined risk of developing ovarian, uterine and breast cancer. There are               many reasons that women are more likely to develop osteoporosis than men are.

 

      First, women have thinner and smaller bones than men, making them more likely to suffer a fracture caused by          osteoporosis. Furthermore, during menopause, estrogen levels can decrease sharply. Estrogen is used by the            body to protect against bone loss. In the past, it was believed that osteoporosis was a natural part of the aging            process; however, studies have shown that there are many ways to prevent, treat and protect your bone health.

 

      There are many easy lifestyle habits that can protect your bones, strengthen them and optimize your bone                   health. Let's take a look at the top ten things you can do to ensure strong, healthy bones.

 

 1.  Alcohol – Alcohol consumption should be limited to no more than two drinks each week as excess alcohol consumption can cause you to lose approximately 2 percent of your bone each year. Limiting your alcohol consumption is one of the easiest ways to help minimize the risk of bone loss.

 

  2.    Alkaline diet – An acidic diet is filled with refined carbohydrates, processed foods and junk food. Such diets can decrease bone strength. An alkaline diet includes fresh fruits and vegetables, herbs and vinegar. The antioxidants and minerals found in fruits and vegetables improve your bone health naturally.

 

  3.   Bone density testing – A bone mineral density scan determines how much bone you have lost. This low radiation test  x-rays the bones in the body to determine if you could benefit from an osteoporosis medication or to determine the effectiveness of the dosage of such a medication.


  4.   Calcium rich foods – Your body uses calcium to rebuild bone. In addition to dairy products, canned salmon, fortified orange juice, collard greens, turnip greens, broccoli and spinach contain calcium.

 

  5.     Enjoy sunlight – Sitting in the sun without sunscreen for 15 minutes a day or until your skin begins to turn light pink is the best way to ensure you are getting an ample supply of vitamin D. The body uses vitamin D to help absorb calcium and use it to improve the health and strength of your bones.

 

  6.     Limit caffeine consumption – Did you know that your daily cup of joe can cause calcium loss? To help protect your bone health limit your consumption of caffeinated beverages to no more than two cups a day.

 

  7.  Magnesium – Magnesium is used by the body to regulate insulin, improve heart health and blood pressure, restore the proper pH balance, increase energy and improve bone mineral density. You can find magnesium in seeds, nuts, green leafy vegetables, whole grains and legumes.

 

  8.   Resistance training – One of the best ways you can maximize bone mass is to include resistance training in your daily exercise routine. According to the National Institutes of Health, approximately 1.5 million fractures are due to low bone mass in those aged 50 years old or older. Exercise, particularly resistance training, has been shown to encourage bone health and strength along with increased muscle mass and balance, which can decrease the risk of fractures.

 

  9.  Tobacco products – WebMD reports that nicotine is a toxin when it comes to bone health and can cause a 2 percent loss of bone each year. If you smoke or use tobacco products, the first step towards bone health is you must stop using tobacco products as the nicotine in the tobacco products counteract all medications for bone health.

 

  10.  Vitamins – A vitamin supplement provides the body with the vitamins and minerals that the body needs to create and reorganize bone. A multivitamin and mineral supplement for bone health should include calcium, vitamin D and magnesium.

 

      The first step to preventing bone loss is a healthy diet filled with the nutrients that your body needs to optimize             your bone health. In addition to this, a vitamin and mineral supplement, resistance training, an alkaline diet and           avoiding substances that decrease calcium consumption will help keep your bones healthy and strong.