Build Strong Bones

 

Natural Ways To Build Strong Bones

The conventional guideline to preserving bone density advocates for taking high-dose calcium supplements along side some vitamin D - 1,000 mg each day for ladies under 50 and 1,200 mg for ladies over 50. If one already has osteoporosis (low bone density), the first-line treatment is bisphosphonate drugs like Fosamax, Reclast, Actonel, or Boniva.

Unfortunately, both approaches have major drawbacks.

High-dose calcium with vitamin D supplements -

Based on many studies from the past 20 years , researchers found that high-dose calcium along side vitamin D supplements don't prevent fractures in the least . In fact, they'll actually promote urinary calculus formation and lift the danger of attack by increasing calcification of the arteries.

Bisphosphonate drugs -

Bone may be a living organ that's continuously being reshaped and rejuvenated during a process called remodeling. during this process, cells called osteoclasts remove bone tissue while cells called osteoblasts deposit new bone tissue. With osteopenia (bone density slightly below normal) and osteoporosis, the speed of bone breakdown exceeds the speed of bone formation, leading to a decrease of bone mass.

Bisphosphonate drugs work to kill the osteoclasts, cells that break down bone tissue, so your bone becomes denser. However, researchers found that after several years of bisphosphonate use, your bone also becomes weaker and more susceptible to fractures. this is often because these drugs only stop the breakdown of old bone, they are doing not help to rebuild any new bone. Besides, they'll have unpleasant side effects like heartburn, difficulty swallowing, joint pain, muscle pain, headaches, nausea, and rotting jaw.

Hence, bisphosphonate drugs isn't be the perfect solution for osteoporosis. There are some very effective natural ways to create strong bones, but before going into that, let's first check out why one may develop osteoporosis within the first place.

Common Causes Of Osteoporosis

Aging - the natural decline in estrogen in women after menopause and testosterone in men leads to lower bone density.

Inactive lifestyle or lack of weight-bearing activities

Nutritional deficiencies

Low vitamin D and vitamin K2 levels

Gluten, if you've got an autoimmune disorder or a gluten sensitivity. Gluten may be a grain protein found in wheat, rye, and barley. When the body cannot properly digest gluten, it causes inflammation within the small intestinal lining, leads to intestinal permeability, and malabsorption of nutrients including calcium.

Excess alcohol consumption

Smoking

Heavy metal accumulation within the body especially cadmium, lead, and mercury

Over consumption of sentimental drinks that contain orthophosphoric acid 

Hormonal imbalances. the most hormones within the body that directly correlate to bone density are progesterone, estradiol, testosterone, and DHEA which all decline naturally over time. However, when there's chronic high stress, the decline becomes more rapid.

Gastric bypass surgery

Radiation

Taking excessive hormone 

Long-term use of certain medications such as:

steroids like cortisone and prednisone (for arthritis, asthma, lupus, and multiple sclerosis)

phenytoin and phenobarbital (for epilepsy)

GnRH (for endometriosis, prostatic adenocarcinoma , and feminine infertility)

aromatase inhibitors (for breast cancer)

antacids containing aluminum and proton pump inhibitors (for heartburn)

chemotherapy drugs (for cancer)

cyclosporine and tacrolimus (for preventing rejection in organ transplant)

heparin (for blood clots)

loop diuretics (for coronary failure , edema, and kidney problems)

medroxyprogesterone acetate (for contraception)

methotrexate (for cancer and rheumatoid arthritis)

thiazolidinediones (for diabetes)

How To Increase Bone Density Naturally

1. Avoid foods that cause osteoporosis

Gluten. For those that have an autoimmune disorder or have a gluten sensitivity, gluten is that the major contributor to bone loss. Therefore, if you've got osteopenia or osteoporosis, you ought to be screened for gluten sensitivity. Cyrex Labs Array 3 may be a biopsy which will accurately identify gluten sensitivity.

Canned soda. The high phosphorus content in canned soda results in the removal of calcium from the body.

Alcohol. Excessive alcohol interferes with the balance of calcium and therefore the production of vitamin D , a vitamin essential for calcium absorption. Chronic heavy drinking also results in hormone deficiencies. In men, it lowers testosterone and in women, estrogen.

High-sodium processed foods. Salt causes excessive calcium excretion through the kidneys.

Coffee. Over consumption of caffeine leaches calcium from the bones. Limit to 2 cups each day if you have already got osteopenia or osteoporosis.

2. Eat many foods that build strong bones

Most people believe that drinking more milk will help build strong bones. Unfortunately, long-term scientific studies haven't been ready to copy this theory. In fact, they found that countries with the very best milk consumption, including America, even have the very best rate of osteoporosis!

One of the explanations could also be because the milk we consume lately is pasteurized and homogenized. These processes alter the milk's natural chemistry and make it much harder to digest and absorb the nutrients.

Another reason is that besides calcium, there are other nutrients that are needed for building bone, like boron, chromium, copper, iodine, magnesium, manganese, selenium, silicone, and strontium. Merely consuming high amounts of calcium from milk won't contribute to strong bones.

So what quite foods will offer you the entire gamut of nutrients for creating strong bones? the subsequent are some that are particularly beneficial -

Vegetables

arugula

broccoli

collard greens

green beans

kale

okra

spinach

Swiss chard

tomatoes

turnips

watercress

Fruits

apricots

coconut

currants

figs

orange

Nuts and seeds

Nuts and seeds contain anti-nutrients like phytic acid and enzyme inhibitors which impede the digestion of vitamins and minerals. to beat this, soak the raw nuts and seeds in warm, filtered water for up to 12 hours, counting on the sort . Keep the bowl at temperature and canopy with a kitchen towel. Drain and rinse afterwards. Eat immediately or store in an airtight container within the refrigerator.

almonds (soak for 8-12 hours)

Brazil nuts (3 hours)

hazelnuts (8-12 hours)

sesame seeds (8 hours)

walnuts (4 hours)

Fish

canned Alaskan salmon with bones

canned sardines with bones

wild caught fish

Bone broth

made from organic, pastured-raised chicken, beef, bison, pork, veal, or wild caught fish bones

Others

bee pollen/propolis/royal jelly

cacao, raw

chlorella

Goji berries

seaweed like agar, dulse, nori, kelp, kombu, or wakame

3. confirm you get enough vitamin D and vitamin K2

Vitamin D helps the body absorb calcium whereas vitamin K2 prevents calcium from being deposited into the incorrect places. for instance , it keeps it out of the kidneys where it might cause kidney stones, and out of blood vessels where it might cause heart condition . K2 makes sure calcium gets into all the proper places - the bones and teeth - and lowers risk of fractures and cavities.

Vitamin D is formed by our skin when exposed to sunlight. most of the people don't get enough vitamin D through the diet - mainly oily fish, liver, eggs, and meat . Therefore, if you are doing not spend much time outdoors or are concerned about carcinoma , consider taking a vitamin D3 supplement instead. most of the people need about 5,000 I.U. each day to succeed in the optimal level of 50-80 ng/ml within the blood.

Food sources of vitamin K2 -

Fermented foods

natto, Japanese fermented soybeans

sauerkraut

kefir, fermented milk 

Animal foods

butter from grass-fed cows

cheese, hard and soft

dark chicken meat from pasture-raised chickens

egg yolk, from pasture-raised chickens

fish eggs

organ meats from pasture-raised animals

4. Engage in weight-bearing and muscle-training exercises

Weight-bearing exercises are activities that cause you to move against gravity while staying upright. they assist build bones and keep them strong. Examples include:

dancing

doing aerobics, both high and low impact

walking, jogging, or running on a treadmill or outside

jumping rope

climbing stairs or employing a stair-step machine

using an elliptical machine

Muscle-training or resistance exercises are activities where you progress your body, a weight, or another resistance against gravity. Examples include:

lifting weights

using elastic exercise bands

using your own weight , like push-ups and chin-ups

doing functional movements, like squats, which train the muscles to figure the way they are doing in everyday tasks.

Vibration therapy involves standing on a mechanic vibrating plate like the facility Plate. because the machine vibrates, it transmits energy to the body. It causes the muscles to contract and relax dozens of times each second with the aim of accelerating circulation, muscle strength, and adaptability . Recent studies found that doing it for 10-20 minutes each day may help prevent and regain bone loss.

Yoga

Like weight training, yoga works by stressing the bone. When bone cells get stimulated through being compressed, twisted, or elongated, they produce more bone mass to resist the pressure, leading to stronger bones. Yoga also helps to enhance balance, muscular strength, range of motion, and coordination.

Pilates

Pilates is an exercise technique that conditions the whole body by strengthening the muscles within the stomach and therefore the back, mentioned because the "core". Studies show that pilates helps build bone density, increase muscle strength, improve balance, flexibility, and posture.

If you have already got osteoporosis or have had bone fractures, please consult your doctor before engaging in any sorts of exercise. Some movements might not be appropriate for your particular condition.

5. Consider Bioidentical Hormone Replacement Therapy (BHRT)

Bioidentical hormones aren't synthetic hormones. they're precisely the same, right down to the last atom, as those produced by our bodies. Hence, bioidentical hormones are shown to possess a way safer profile than the synthetic Hormone Replacement Therapy (HRT) drugs like Premarin, Prempro, and Provera, which elevate women's risk of carcinoma , heart condition , and atherosclerosis (artery hardening).

BHRT for ladies usually combines estrogen also as progesterone. It is, doubtless , a legitimate and viable option for shielding against osteoporotic fractures.

For men, testosterone replacement therapy is employed for bone loss or osteoporosis. There are concerns that there could also be an increased risk of prostatic adenocarcinoma . However, multiple studies over the last 20 years have concluded that testosterone replacement therapy doesn't increase a man's risk of prostatic adenocarcinoma .

If you're considering BHRT for osteoporosis, consult a doctor who is knowledgeable and experienced with using bioidentical hormones. Therapy should be individualized and tailored to the precise needs and risk of the person.