If you’ve been diagnosed with osteopenia, you may be wondering if there’s anything you can do to reverse the condition. Osteopenia is a bone density loss that occurs as we age. While it’s not as serious as osteoporosis, it’s still a cause for concern.
Fortunately, there are natural steps you can take to improve your bone density and reduce your risk of fractures. In this blog post, we’ll share some of the best ways to reverse osteopenia and keep your bones healthy and strong.
1, Eat a nutrient-rich diet
One of the best ways to improve your bone health is to eat a nutrient-rich diet. Make sure to include plenty of calcium-rich foods, such as Dairy products, dark leafy greens, and certain types of fish. You should also eat plenty of vitamin D-rich foods, such as fortified milk and fatty fish. Your body can better absorb calcium with vitamin D, which is crucial for strong bones.
2, Get regular exercise
Weight-bearing and resistance exercises are great for improving bone density and preventing osteopenia. Try to get at least 30 minutes of exercise each day, four or five days per week. Walking, running, strength training and tennis are all great exercises for your bones.
3, Don’t smoke cigarettes
Smoking cigarettes is one of the worst things you can do for your bone health. Smoking decreases bone density and increases your risk of fractures. If you smoke cigarettes, quitting is one of the best things you can do for your bones and overall health.
4, Limit alcohol consumption
Drinking too much alcohol can also lead to bone loss and increase your risk of fractures.
If you drink alcohol, limit yourself to two drinks per day for men and one for women.
5, Take supplements if needed.
If you don’t think you’re getting enough vitamins and minerals from diet alone, you may want to consider taking supplements. Calcium and vitamin D supplements can help improve bone density in some people. Before taking any supplements, check with your doctor to make sure they are appropriate for you.
6, Take medications as prescribed by your doctor to help prevent or treat osteoporosis such as bisphosphonates, estrogen therapy, selective estrogen receptor modulators (SERMs), parathyroid hormone therapy (PTH), and calcitonin therapy
7, Have your bone density checked regularly as recommended by your doctor
8, Talk with your doctor about your risk factors for osteoporosis and what you can do to reduce your risk
9, Use sunscreen and get enough vitamin D from food or supplements to keep your bones healthy
10, Consider getting genetic testing to assess your risk for osteoporosis if you have a family history of the condition or if you have already experienced a fracture as an adult
By following these 10 natural steps, you can absolutely reverse osteopenia and even prevent osteoporosis.
Remember, osteopenia does not mean you will always suffer from osteoporosis or experience fractures–but it is important to take control of your health now in order to ensure strong bones later in life!