Reversing and/or preventing osteoporosis can be done by simply changing your lifestyle. Osteoporosis is a condition of weak bones. Bones may become so weak and brittle because of osteoporosis that even mild stress can fracture or break a bone entirely. While some people have a genetic predisposition to the condition, most commonly it will occur when your body isn't healthy. In modern society, it is sometimes hard to realize that our body expects certain things out of us, but it's important to nurture our body's needs. One of the main causes of osteoporosis is not maintaining an adequate amount of calcium within your body. In most cases, things you are doing in your everyday life are causing your body to not be able to absorb calcium properly. Exercising and eating right can prevent this from happening.
Instructions
1. Maintain the right amount of calcium within your body. Osteoporosis usually occurs in post-menopausal women. The reason for this is that their body is having a hard time creating enough calcium, which is a main cause of osteoporosis. Your body can only absorb up to 500mg of calcium at a time. Take a 500mg dose of over-the-counter calcium pills, three times a day. Calcium is absorbed best on an empty stomach, so take the tablets a couple of hours before you eat.
2. Be aware of your stomach acid. Stomach acid is necessary to absorb calcium, along with some other minerals. Your calcium content may be low because your body cannot absorb it because of your lack of stomach acid. If you often take over-the-counter medication to treat heartburn or hiatal hernias, you should consider revising your treatment. These are medications that are intended for temporary use of six to eight weeks. Many use these medications long-term, and this may cause low stomach acid. Speak with your doctor about an alternate treatment.
3. Eat a balanced diet. It is important to have a healthy diet so that your body may do its job and function properly. Avoid drinking carbonated beverages, such as soda. Carbonation absorbs calcium directly out of your bones. In addition, it also promotes the loss of calcium through your urine. It is also a good idea to cut down caffeine. One cup of coffee promotes the loss of about 150mg of calcium passing through your urine. Try drinking caffeine-free tea instead. Lastly, too much protein in your diet promotes the loss of calcium through urine. Most people only need 3 to 4 oz. of protein a day. Following these three guidelines alone will increase your calcium tremendously.
4. Schedule an appointment with your physician to check your hormone levels. Another leading cause of osteoporosis is hormonal decline, an issue that quickly causes bone mass loss. This often happens in post-menopausal women. In addition, men who have andropause, the male equivalent of menopause, may also suffer from a hormonal decline. Your physician will most likely prescribe a medication to even out your hormones.
5. Exercise for 20 minutes a day. When you exercise using light weights, your muscles pull against your bones and stimulate them. Simply using 2 to 5 lb. weights while exercising for 20 minutes a day will increase your bone density.
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