How to Prevent Bone Loss and Support Healthy Bones Naturally
Our body is constantly losing and replacing the calcium in our bones. Fascinatingly, it’s estimated that we produce a new femur (the large leg bone) every seven years! However, when bone loss outpaces bone formation, it can lead to osteoporosis—a condition that weakens bones, making them more prone to fractures.
Why Osteoporosis Matters
Osteoporosis is more common in women and can begin as early as 28 years old. After menopause, the rate of bone loss often accelerates dramatically due to hormonal changes. Research shows that 1 in 2 women over 50 will experience osteoporotic fractures during their lifetime.
But here’s the good news: there are actionable steps you can take to help maintain strong, healthy bones and even reverse bone loss.
3 Key Steps to Turn Bone Loss Around
Exercise with Weights or Resistance
Engaging in weight-bearing and resistance exercises is one of the best ways to strengthen your bones. The more strain you place on your skeletal structure, the more your body responds by building bone density. Try activities like strength training, hiking, or even yoga.
Supplement with Calcium (Choose the Right Sources)
The body requires adequate calcium to maintain bone density. Experts recommend 800-1,200 mg of calcium daily. (source) However, not all calcium supplements are created equal.
- Good sources: calcium gluconate, lactate, citrate, and chelated calcium.
- Poor sources: oyster shell, coral calcium, Tums, and calcium carbonate, which are harder for your body to absorb.
- Bonus: Look for supplements containing magnesium, boron, and Vitamin K for better absorption.
Get Enough Vitamin D3 (Crucial for Calcium Absorption)
Vitamin D3 plays a vital role in calcium absorption and bone health. Even the best calcium supplements won’t be as effective without adequate levels.
- Check your levels: Have your doctor test your vitamin D levels during routine bloodwork. Recent research shows that an optimal level is between 60-80 ng/ml, which may also reduce the risk of heart attack and cancer.
- Recommended dosage: 2,000-4,000 IU daily is generally adequate for most adults.
Final Thoughts on Osteoporosis
These proactive steps can go a long way in preserving bone health and preventing osteoporosis. Remember to consult your healthcare provider before starting any supplement regimen, especially if you have underlying health conditions.
By combining smart lifestyle choices with the right supplements, you can build stronger bones and live a healthier, more active life.
SCHEDULE YOUR CONSULTATION
Dr. Charles Campbell
📞 (281) 772-3451
🌐 www.campbellfunctionalmedicine.com
Serving Kingwood, Texas, and surrounding areas since 1993.
Now, we also serve patients in Hendersonville, North Carolina, and surrounding areas.