Strengthen Bone Density Naturally

If the 10% risk of developing osteoporosis by 60 isn't bad enough news. by the time a woman reaches 80, there is a 40% chance of developing osteoporosis. To make matters even more grim, bone density starts turning south at about the tender age of 30 and it is generally downhill from there. Bone density really drop, for a woman, the first decade after the onset of menopause.

In 2000, there were 9 million osteoporosis related fractures, including 1.6 million hip fractures. 25% of those fractures occurred in men. After a hip fracture, there is often a rapid decline in health. About 20% of those who break a hip die in the first 12 months following the fracture.

You bones are made of a living tissue, which is in a constant state of regeneration. Osteoclasts digest old bone and osteoblasts lay down new bone. Old bone is brittle bone and that is why our bodies, through our innate intelligence, keep our bones strong. This can only happen is the raw materials that are needed to produce new bone are present.

When too much old bone is broken down and not enough new bone is built up, bone density drops. The problem with osteoporosis medications is that they, in general, simple slow down the reabsorbing of old brittle bone. They do not stimulate the production of new vibrant bone. The end result is the increase of bone density, but that is an increase of brittle bone that is more subject to fracture. This produces a false sense of security.

How about some good news?

This blog isn't all about doom and gloom. There is light at the end of the tunnel, but you have to choose the correct tunnel to look down.

First of all, weight-bearing exercises are particularly important for the prevention of and the reversal of osteoporosis. Vibration platform training is also excellent for building bone density. When forces are placed on the bones and they are stretched, compressed or bent slightly, a piezoelectric effect occurs with minute electric charges being generated. The end result is the stimulation of the osteoblasts to do their job and make new strong bone tissue. If you aren't used to exercise, you should consult your physician prior to starting any new program.

Diet and nutrition also play a vital role. If your body is acidic and you consume a lot of meat and acid producing foods, your bone density will suffer. In my opinion, cow's milk isn't the answer. If you look at some countries that don't drink cow's milk to any significant extent, but the people living there consume a high level of fresh vegetables and greens, you may be surprised to find they have much higher levels of bone density.

Avoiding processed foods, sugar, soda, artificial sweeteners and processed grains is another huge step in the right direction.

Nutrient deficiencies can contribute to weak and brittle bones. Among the most important nutrients are; animal-based omega-3 fats, calcium, vitamins D and K2, along with collagen, magnesium, boron and silica.

An increased consumption of raw, fresh vegetables that are ideally organic is also an excellent step to greater bone density. Juicing can be an easy way to get these nutrients into your body.

Optimizing your vitamin D levels is also essential. Ideally you get your vitamin D from appropriate sun exposure. Vitamin D builds your bone density by helping your body to transport calcium, with the help of vitamin K2, to the bones and teeth and not to the soft tissues and blood vessels.

If you take an oral vitamin D supplement, make sure you’re taking vitamin D3 (not synthetic D2), and that you’re also increasing your vitamin K2 intake. I recommend 10 micrograms of the MK7 version of vitamin K2 for every 1,000 IU of vitamin D3. If you are on medications, especially blood thinners, make sure to talk to your doctor prior to taking any form of vitamin K.

Consider making your own fermented vegetables using a special vitamin K2-producing starter culture, or supplementing with vitamin K2 if you’re not getting enough from food alone. Vitamin K2 serves as the biological "glue" that helps plug the calcium into your bone matrix. Also remember to balance your calcium and magnesium (1-to-1 ratio).

Avoid sitting for any prolonged period of time and incorporate as much nonexercise movement into each day as possible.

Try to get at least some regular exercise on a daily basis.

Ideally, your fitness program should include; weight-bearing exercise, cardiovascular exercise, stretching and balance training.

If you have any questions, you can always contact me at my office.

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