The older you get, the harder it is to maintain bone strength. “We continue to build bone mass until age 30,” says Tina Dreger, M.D., an orthopedic surgeon at Mayo Clinic Health System in Eau Claire, Wisconsin. “After age 30, we break down more bone than we rebuild.”
While you can never regain the bone density you had in your youth, you can help prevent rapidly thinning bones, even after your diagnosis. Here's a breakdown of five lifestyle steps to help you on the road to better bone health.
The bone-building phase in young adults -- at its speediest -- takes three to four months, and it may take a lot longer if you have osteoporosis or are older. So you won't be seeing big changes on any bone density tests after your first week of working out. Bones change slowly -- but they do change.
Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements. Pay attention to vitamin D. Your body needs vitamin D to absorb calcium.
Beverage options that are better choices include calcium and vitamin D-fortified juices, plain or chocolate milk, or flavored waters. While caffeine is widely believed to have some health benefits, it is also proven to deplete calcium from bones.
Pick potassium
Foods that are high in potassium can also build bone health. Tomatoes, potatoes, papayas, oranges, and bananas are all excellent sources of this nutrient.
Osteoporosis is not reversible, but medication, a nutrient-dense diet, and weight bearing exercise can help prevent further bone loss and rebuild bones.
Weight-bearing aerobic activities
Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss.
A bone density test cannot be taken at home.
Research indicates that up to 20% of bone loss can happen during these stages and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide. One in two postmenopausal women will have osteoporosis, and most will suffer a fracture during their lifetime.
Avocados are rich in phosphorous, magnesium and manganese to help maintain bone health and reduce your risk for developing osteoporosis.
The in vitro effects of caffeine on cells involved in bone metabolism suggest that caffeine intake may promote osteoporosis, and some but not all clinical studies support a modest adverse caffeine impact.
Protects bones
The presence of vitamin D in eggs help the bones stay strong. Vitamin D is essential for calcium absorption and maintains optimum bone health. Eggs therefore play an important role in preventing osteoporosis.
The bottom line is, if you're a coffee drinker, you shouldn't be worried about its impact on your bone health. “For all those folks who drink lots of coffee and are concerned about the health effects of coffee, this is good news,” he said. “It appears to show that coffee is, in general, probably good for bone health.”
Why It's Important? Drinking sufficient water plays a significant role in the well being of your bones and joints. In fact, lack of proper hydration can lead to several of the orthopedic problems, like osteoporosis and musculoskeletal conditions, which worsens as the person gets older.
The short answer is no, osteoporosis cannot be completely reversed and is not considered curable, but there are a number of health and lifestyle adjustments you can make to improve bone loss. Your provider may also prescribe you medications to help rebuild and slow down bone loss.
Getting too much vitamin D, especially above 4,000 IU per day, can be dangerous. If you already have osteoporosis, keep in mind that vitamin D and calcium alone are not enough to treat the disease. You'll need to take them along with other medications your doctor prescribes.