Osteoporosis is a major public health issue affecting more than 10 million Americans. It’s often diagnosed in later life, but while it’s never too late, the most important time to focus on building healthy bones is during the first three decades of life. While pharmaceutical agents can be effective in treating osteoporosis, there’s a growing interest in non-pharmacological prevention and treatment methods.

For women new to naturopathic medicine, this guide will explore how natural approaches can help prevent and treat osteoporosis effectively.

What is Osteoporosis?

Osteoporosis, which means “porous bone,” is a disease characterized by the deterioration of bone tissue and a decrease in bone mass. This condition makes bones weak and brittle, increasing the risk of fractures, especially in the hip, wrist, and spine. Risk factors include family history, gender (women are more likely to develop osteoporosis), advanced age, race, low calcium intake, smoking, alcohol consumption, and a sedentary lifestyle.

Signs and Symptoms of Osteoporosis

Osteoporosis is often considered a “silent disease” because bone loss occurs without symptoms. Many people do not know they have the disease until they break a bone. It can also cause a vertebra to collapse, leading to back pain, loss of height, and curvature of the spine (kyphosis).

Naturopathic Approaches to Preventing and Treating Osteoporosis

Importance of Bone-Building Nutrients

One of the best naturopathic ways to protect against osteoporosis is by ensuring you get sufficient bone-building nutrients. Try a bone-health diet!  Aim for more servings of whole grains, fruits, and vegetables. Fruits and vegetables are excellent sources of magnesium and potassium, as well as vitamins C, K and A. Calcium is crucial for bone health. Non-dairy sources include whole grains, beans, almonds, and dark green leafy vegetables like kale. Calcium supplements can be effective at slowing bone loss in both perimenopausal and postmenopausal women, but always consult your Naturopathic Doctor before beginning any new supplementation program.

• Vitamin D is essential for calcium absorption. The body makes vitamin D after exposure to sunlight, and it is also found in fatty fish and fortified cereals.
• Magnesium helps with calcium absorption and is found in foods like avocados, bananas, and spinach.
• Vitamin K helps bind calcium into bone and is found in leafy greens and cauliflower.
• Soy Isoflavones are phytoestrogens that may help stop bone loss. The best source is through diet, such as Organic tofu and soy milk.

Exercise for Bone Health

Exercise is critical for maintaining bone health. Weight-bearing exercises like weight training, hiking, climbing stairs, and walking force the bones to work against gravity, which helps increase bone mass. Even better is to add a weighted backpack or vest while you hike or walk.

• Strain Magnitude, Rate, and Frequency are key factors in predicting the best exercise outcome for bone health. High-impact activities like running or jumping can be particularly effective.
• Consistency is important. Practicing weight-bearing exercise three times per week for 12 to 20 minutes can significantly increase bone density.

Lifestyle Changes

• Quit smoking and limit alcohol to reduce the risk of bone loss.
• A balanced Diet rich in fruits, vegetables, and dairy products can enhance bone health.
• Avoid soft drinks as they can interfere with calcium absorption.

Natural Supplements

In addition to a balanced diet and exercise, several natural supplements can promote bone health. Consult with your ND before adding any of these to your personal regimen:

• Boron and Strontium have been shown to support bone health.
• Ipriflavone is a synthetic isoflavone that may help prevent and treat osteoporosis.
• Omega-3 Fatty Acids improve bone strength and enhance bone growth.

Next Steps…

The naturopathic way to treat osteoporosis offers a variety of effective strategies. Focusing on bone-building nutrients, engaging in regular weight-bearing exercise, adopting a healthy lifestyle, and considering natural supplements and menopause hormone therapy, when safe, can significantly reduce your risk of developing osteoporosis and improve your overall bone health. If you’re new to naturopathic medicine and looking to take proactive steps toward better bone health, book a FREE discovery call and start your journey toward stronger, healthier bones! Ready to take control of your bone health? Let’s GO!