You can consider various natural osteoporosis remedies beyond conventional medical treatments. Reversing osteoporosis naturally involves various lifestyle factors — from diet and exercise to your daily habits. Learn more about these remedies in our comprehensive guide.
What Is Osteoporosis?
Osteoporosis is a condition where bones weaken, becoming fragile and more susceptible to fractures. This bone disease can create abnormal tissue structures, which may lead to fractures, bone pain and complications like the Dowager's hump.
Determining whether or not you have osteoporosis can be challenging. Known as a "silent disease," it typically shows no signs during the early stages. However, some physical symptoms may include the following:
- Limited mobility
- Height loss over time
- Stooped posture
- Weak or easily broken bones
There are several risk factors associated with osteoporosis:
- Unchangeable risks: These are risk factors that are out of control, like age, sex and family history.
- Hormones: Individuals with too much or too little of a specific hormone may be more at risk.
- Diet: Low calcium intake, eating disorders and even gastrointestinal surgeries may contribute to osteoporosis risk.
- Medicines: Long-term use of certain medications may interfere with bone growth and rebuilding.
- Medical problems: Individuals who have celiac, kidney or liver disease and cancer may be more at risk of developing osteoporosis.
- Lifestyle: Habits such as living a sedentary lifestyle, overconsuming alcohol and using tobacco use may all contribute to weak bones.
Can You Treat Osteoporosis Without Medication?
Lifestyle choices can play a crucial role in preventing and managing osteoporosis. However, it ultimately depends on the individual. For example, if you have low bone density and a high risk of broken bones, medicinal intervention may be necessary.
Healing osteoporosis naturally involves balance. You don't have to choose one over the other. Natural treatments and lifestyle adjustments can complement medication.
You must monitor your bone density to determine which treatment approaches best suit you. Consult a medical professional for a bone density scan — also known as a DEXA (dual-energy X-ray) scan. Depending on your results, doctors may recommend lifestyle adjustments with or without medication.
Physical Activity for Osteoporosis
An active lifestyle can be a beneficial natural treatment for osteoporosis that helps with bone strength. Bone is a living tissue. In your younger and adult years, exercise can help make your bones stronger. Older adults can exercise to improve their muscle mass and strength to help with coordination and balance. As a result, they can lower their chances of falls and fractures.
What Exercises Are Good for Osteoporosis?
It's best to incorporate various physical activities into your routine. Doctors may recommend the following:
- Weight-bearing exercises: These exercises use the force of your weight to put pressure on your bones. Exercises like walking, jogging, climbing stairs and dancing are all great examples. These activities help stimulate bone-forming cells to enhance bone density and strength.
- Strength training exercises: To make your muscles work harder, add resistance to your workouts. You can use weight machines, free weights and resistance bands to add that extra challenge. These exercises also put stress on your bones to help make them stronger.
- Balance training: Balance exercises can help with stability and reduce your risk of falls. Yoga, tai chi, walking backward and step-ups can help improve your posture and balance.
Consider consulting a fitness professional or physical therapist to create an exercise plan tailored to your abilities and needs.
The Science of Mechanotransduction
Mechanotransduction is the process of cells sensing and responding to mechanical stimuli. The cells convert the stimuli to biochemical signals that produce specific cellular responses.
Mechanotransduction can help skin, muscles and bones function properly. For your bones specifically, mechanotransduction helps with bone mass, strength and shape. A fitness device like Juvent's Micro-Impact Platform® produces low-magnitude mechanical stimulation to stimulate mechanotransduction. But why micro-impact?
High-intensity whole-body vibration (WBV) poses risks, especially for individuals with bone conditions like osteoporosis. Low-intensity vibration (LiV) devices for osteoporosis offer a safer approach. LiV devices mimic muscle contractions to benefit bone health without adverse effects.
The Importance of a Healthy Diet
Your bone health and strength rely on a balanced diet with a steady stream of nutrients. If you maintain a nutritionally dense diet — consisting of fruits, vegetables, whole grains, beans, lean protein and dairy — you should hit most of your nutrient targets.
You can also complement your diet by taking multivitamins or supplements for osteoporosis. Remember, while supplements offer support, a balanced, nutritious diet tailored to bone health remains the priority.
What Vitamins Are Good for Osteoporosis?
Nourishing your body is another form of osteoporosis self-care. Here is a list of essential nutrients your body needs to build and maintain healthy bones:
- Calcium: Calcium is renowned for its role in bone development. Note that daily calcium needs vary by age and gender. Examples of calcium-rich foods include dairy products, dark leafy greens and whole grains.
- Vitamin D: Vitamin D is crucial for effective calcium absorption. Finding vitamin D-rich food sources is challenging, but fatty fish like salmon and sardines are a great option. You may also find vitamin D-fortified foods. Naturally, you can also get vitamin D through sunlight exposure.
- Magnesium: Include magnesium-rich foods such as nuts, whole grains and dark green vegetables in your diet. Magnesium helps support bone health and calcium absorption.
- Vitamin K: Remember to incorporate vitamin K-rich foods or supplements. Vitamin K supports bone formation and helps in calcium regulation. Look for dark greens and fermented foods like cheese, sauerkraut and a soybean product called nattō.
- Protein: Although a macronutrient, protein sources are life's building blocks. They build and repair bones, muscles and skin. Similar to calcium, protein needs vary. Some protein-rich foods include beef, poultry, fish, eggs, dairy, beans and legumes.
Does Water Affect Osteoporosis?
Yes. Although we might not always associate water with bones, hydration plays an important role. Dehydration may lead to musculoskeletal conditions like osteoporosis. Water helps transport nutrients throughout the body — nutrients that your bones need.
Ensure that you drink enough clean water to stay hydrated. A water filtration system like Juvent's British Berkefeld System can remove impurities and mitigate the risk of waterborne diseases. An advanced system like this can help reduce lead and chlorine in tap water, making it easier and safer to keep yourself hydrated.
The Effects of Your Habits and Lifestyle
There are other biohacks for osteoporosis that you can try — mainly involving lifestyle changes. These habit adjustments must synergize with your diet and exercise plans. Here are some natural therapies for osteoporosis:
- Limit alcohol intake: Be sure to drink alcohol in moderation. Although you don't necessarily have to cut it out altogether, it can contribute to bone loss.
- Avoid smoking: Quitting smoking can reduce the risk of developing osteoporosis due to bone loss.
- Reduce salty foods: Consuming too much salt can cause your body to lose calcium and contribute to bone loss. Try limiting canned and processed foods in your diet.
- Increase collagen: Collagen is present in your bones and is a protein making waves in the market. Early evidence suggests that consuming collagen may help protect bone health.
- Try acupuncture: Research suggests that acupuncture can help enhance bone mineral density in specific individuals.
- Consider medicinal herbs: Some herbs like red sage and horsetail can benefit bone health and treat osteoporosis. The Food and Drug Administration (FDA) does not regulate herbs, so practice caution when using them.
- Maintain healthy melatonin levels: Melatonin is your sleep hormone and a regulatory factor of the circadian rhythm. Some studies suggest that it can have an anti-osteoporotic effect.
A concerted effort to integrate these natural remedies can significantly mitigate bone weakening, paving the way for a stronger, healthier skeletal system. Remember, small lifestyle shifts today contribute immensely to a resilient future for your bones.
Prioritize Bone Wellness With Juvent
Take charge of your well-being and proactively manage osteoporosis with innovative solutions from Juvent. Our Micro-Impact Platform® can help enhance bone health and alleviate discomfort.