6 Natural Remedies for Osteoporosis That Support Bone Health
Osteoporosis is one of the most common age-related ailments in the USA, with about ten million Americans suffering from this affliction. Medication can help strengthen bones and reduce the risk of fractures from falls, but you can also supplement these pharmaceuticals with natural remedies for osteoporosis.
These holistic aging tips can also assist with osteoporosis prevention in seniors, but you should always consult your doctor before trying any natural remedies.
Read on to explore how seniors in Findlay, OH, can utilize natural osteoporosis prevention measures for aging safely.
Risks Associated With Natural Remedies for Osteoporosis
Natural remedies can support bone health and complement osteoporosis management, but they can also produce side effects or react with other medications. You must follow medical advice to balance the pros and cons of natural remedies.
Some common issues associated with natural remedies include the following:
- Excessive intake of some supplements can increase bone fragility in some patients
- Herbal and dietary supplements are not suitable substitutes for prescribed medication in advanced cases
- Many natural remedies have a narrow therapeutic window
- They can interact with medications and be contraindicated in some cases, e.g., hormone-sensitive conditions and gastrointestinal issues
- Most natural remedies are unregulated in terms of quality
As long as you consult your doctor and use only reputable products, you can benefit from natural remedies despite these concerns.
1. Calcium and Vitamin D
Calcium is a vital bone and muscle-building component, but most people don't get enough calcium in their diets. What's more, your body can't absorb calcium without vitamin D.
Although your body can create vitamin D from the sun when you engage in some of Findlay's interesting outdoor activities, sunscreen can block this process. So, it makes sense to take both calcium and vitamin D if you want to enjoy the full benefit of using these supplements.
Some of the best calcium concoctions available today include:
- Calcium citrate
- Calcium carbonate
- Calcium phosphate
While supplements are an easy and controlled way to increase your calcium intake, studies prove that they aren't the best means to improve your calcium levels.
Rather, make an effort to include the following calcium-rich foods in your diet:
- Dairy foods, like milk and cheese
- Green leafy vegetables (Okra, broccoli, and cabbage)
- Soybeans and tofu
- Nuts
Sunlight is the best source of vitamin D, but you can also increase your intake of this vitamin by eating oily fish, beef liver, and egg yolks.
2. Magnesium
Magnesium fulfills many functions in the body, including several tasks related to bone health. It is a cofactor for vitamin D activation and synthesis as well as PTH secretion and activity, which in turn helps the body absorb calcium.
Magnesium helps in the formation of hydroxyapatite crystals, which are essential components of bone structure and are implicated in bone mineralization and density. It also influences osteoblast and osteoclast activities, which help maintain a balance necessary for bone remodelling.
Studies show that magnesium therapy can help prevent fractures in some individuals due to its influence on bone mineral density.
You can increase your magnesium intake by eating the following foods:
- Almonds, cashews, and Brazil nuts
- Artichokes, chard, beet greens, and avocados
- Bananas and dried apricots
- Dried lima beans and black-eyed peas
- Seeds and legumes
- Soy products
- Peanuts and peanut butter
- Whole grain breads, brown rice, and millet
3. Isoflavones from Soy and Plant-Based Sources
Estrogen plays an important role in protecting bone by promoting the activity of the cells that make bone (osteoblasts). Thus, substances that contain or mimic estrogen may promote bone health and help prevent osteoporosis.
Isoflavones are one of these substances. Their structure is similar to that of estrogen, and thus, they can activate estrogen receptors in the body and help increase bone density.
Isoflavones are found in foods like:
- Soybeans
- Tofu
- Tempeh
- Chickpeas
- Lentils
- Peanuts
Isoflavones are also important antioxidants for gut health.
4. Omega-3 Fatty Acids
Omega-3 fatty acids have the potential to support bone health in several ways.
- Higher omega-3 intake helps mitigate bone loss by inhibiting pro-inflammatory cytokines, which can cause bone resorption.
- Omega-3 fatty acids reduce urinary calcium loss and enhance calcium absorption.
- When combined with vitamin D and calcium, omega-3 acids improve mineral bone density.
Chia seeds, walnuts, flax seeds, and fatty fish are good sources of omega-3 fatty acids.
5. Black Cohosh, Red Clover, and Horsetail
Although clinical trials are limited, red clover, horsetail, and black cohosh have proven effective in improving bone health, especially in menopausal women. Black cohosh and red clover contain estrogen-like compounds (phytoestrogens) that may provide some protection against bone loss.
Black cohosh extract helps limit bone loss by inhibiting the cells that break down bone and by improving bone density. Unlike estrogen drugs, black cohosh does not increase the risk of female cancers or react with the drug risedronate.
Red clover contains isoflavones that may help increase bone density and inhibit bone resorption.
Horsetail is high in silica and instrumental in forming collagen, which is the structural framework for bone mineralization.
6. Weight-Bearing Exercise and Tai Chi
Exercise benefits people of all ages and also plays an important role in bone health. Weight-bearing exercises cause the bones to support your body weight against gravity, helping stimulate bone growth.
Tai Chi is especially well-suited to promoting senior bone health due to its low-impact nature. It also helps improve balance, thus limiting the likelihood of falls in the elderly.
Both these exercise types are central to any osteoporosis prevention and management plan, especially when combined with a healthy diet, flexibility training, and muscle-strengthening exercises.
Embrace Good Health at Taylor Place Assisted Living in Findlay, OH
At Taylor Place senior living community in Findlay, OH, we pride ourselves on implementing every measure to ensure our residents' ongoing good health. We encourage residents to embrace natural remedies for osteoporosis and provide healthy, nutritious meals to promote bone health.
Taylor Place assisted living community in Findlay, OH, also implements stringent safety checks to ensure our accommodations and common areas are equipped with every measure to help prevent falls.
Schedule a visit to our friendly community in Findlay, OH, to explore what we have to offer.