Being the “last resort” for many people, I’ve had the opportunity to hear the many (often times horror) stories that people with disease have experienced. Most information provided is bleak, and scare tactics are often used for patient compliance. When it comes to osteoporosis – the loss of bone density – it is no different. The daunting statistics are that “an estimated 30 million American women either have or are at risk of developing osteoporosis.” And don’t count out our male counterpart – “one in five men over the age of 50 are diagnosed with osteoporosis.” Risk factors include having a deficiency in vitamins K and D or calcium, using steroidal drugs/Fosamax, living a sedentary lifestyle, being underweight, smoking, consuming too much alcohol, having a fair complexion, and having a family history of osteoporosis.
With that said, two questions should come to mind: 1) If I am diagnosed with osteoporosis, how will I combat it? But more importantly, 2) what ACTION can be taken to PREVENT osteoporosis?
The answer to both questions is one and the same. The only difference – “an ounce of prevention is worth a pound of cure” (Benjamin Franklin). You don’t need to be one of the statistics! Take action and get to it! Here’s how:
1) Eat plenty of dark, leafy, green vegetables high in vitamin K: Vitamin K is the glue that puts calcium into your bones. Dark, leafy, green vegetables have pH-normalizing biochemicals, efficient in improving bone structure. Vitamin K1 comes from plants, while vitamin K2 can be obtained from fermented raw milk products. Fermented natto is also a great source of vitamin K2.
2) Calcium through raw milk: Maintain healthy, strong bones by ensuring your daily intake of calcium is up to par.
3) Fun in the sun makes vitamin D: Vitamin D is the only vitamin that doesn’t need to be ingested, but can be made by the body. Vitamin D is essential for calcium absorption. Another great way to intake vitamin D is through cod liver oil. It’s not only full of vitamin D, but the omega-3 fats will improve your omega 6:3 ratio and that is a very powerful influence on bone health.
4) Avoid drugs like steroids and Fosamax: Steroidal drugs actually worsen bone strength over time. Bones become brittle and more susceptible to fracture.
5) Weight-bearing exercises: Studies show a strong connection between exercise and improved bone density. Starting weight-bearing exercises as early as pubescent years have been found to be more effective in creating better bone density for later in life (even over calcium intake)! Although osteoporosis is more common in menopausal women, exercising and maintaining a healthy weight is extremely important for people of all ages. “Most orthopedic surgeons and rheumatologists will say after a person turns 30 years old, their bones get thinner, less dense and more porous.” So start young!
6) Regular chiropractic care: Ensure your master control system, the nervous system, is optimally coordinating all bodily processes and functions (all the way down to the cellular level). If the fuse box isn’t properly flipped on, the light bulb won’t turn on regardless if a new bulb is properly in place.
“We need to stop thinking in terms of treating illness, and start thinking in terms of creating wellness.” ~Terry A. Rondberg
The GREAT news about osteoporosis is like so many other diseases, with a little bit of care – it can be PREVENTED! So take care!
Alison Oshinomi, D.C., owner of Oshinomi Chiropractic, practices in Santa Monica, CA. Dr. Alison’s long time interest in health and nutrition, bachelor’s degree in physiological science from UCLA, and doctoral degree in Chiropractic from Cleveland Chiropractic College Los Angeles, have created a deep respect for the complexity of the body and its innate intelligence. It is her vision to raise the public consciousness that health comes from within.
- Washington Post, Feb 3, 2004, Mercola Feb 18, 2004, What You Can do to Prevent Yourself From Shrinking
- Archives of Internal Medicine February 28, 2005;165(4):393-399
- Medical News Today February 28, 2005
- American Journal of Clinical Nutrition January 2005 Vol. 81, No. 1, 175-188
- Science Daily February 1, 2005