Bone Health and Osteoporosis: Prevention For Stronger Bones ✨
National Osteoporosis Awareness and Prevention Month
May is all about strengthening your bones! Osteoporosis affects millions, but the good news is that lifestyle choices, nutrition, and the right supplements can make a difference. This month, we’re sharing expert advice, a delicious recipe, and our top bone health products to support your wellness journey.
Osteoporosis, the most common bone disease in the United States, is when bones aren’t as strong as they used to be. Generally, people don’t think about their bone health until they are middle-aged or older. To put this into better perspective, osteoporosis is regarded as a silent disease. This means someone may not even know they have it until there’s a broken bone.
Osteoporosis is often called the "silent disease" because bone loss occurs without symptoms until a fracture happens. The most commonly affected areas are the hips, spine, and wrists. But don't worry—there are steps you can take to prevent and even reverse bone loss. A combination of calcium-rich foods, vitamin D, weight-bearing exercises, and the right supplements can significantly improve bone density and overall strength.
Half of all American adults age 50 or older are at risk of breaking a bone. In fact, 50% of women and 25% of men will break a bone in their lifetime. This is often due to osteoporosis. If you are getting older or have older family members, bone health is very important. Thankfully, there are some common-sense options to support your bones naturally.
Why Worry About Bone Health?
Bone is constantly being destroyed and rebuilt by the body throughout life. On average, bone is fully replaced in 8 to 10 years. The majority of people have their highest bone density during their 20s. Peak bone mass is generally reached by age 30. After this age, bone building slows down, and in late middle age, bone breakdown is often higher than bone building, making bones weaker.
Typically in osteoporosis, the bone itself is weakened by structural changes. The average adult may not think anything of this, but these changes can lead to broken bones. Hip fractures, especially in older adults, can be very serious, sometimes leading to chronic illness and even death. Experts estimate up to 33% of all older adults (over age 65) will die within a year of suffering a hip fracture. A broken hip leads to less physical activity, and they might be unable to do daily tasks such as bathing or dressing themselves.
How to Know if You Have Osteoporosis 🧐
The United States Preventive Services Task Force (USPST) recommends screening for women over the age of 65 and women of any age at increased risk of developing osteoporosis. There is not enough research at this time to have a recommendation for men. Factors that raise the risk of having weak bones include:
- Being of white or Asian descent
- Age
- Small body frame
- History of fractures
- Overall lifestyle habits, including exercise, diet, smoking/alcohol use
- Any diagnosis or medications that may contribute to low bone mass
- Family history of osteoporosis
- Hormone status
Osteoporosis is also more likely to occur if there has ever been an eating disorder involved. Gastrointestinal surgery and a low dietary mineral intake can also increase risk.
Generally, doctors will do physical exams, checking on muscle strength, posture, balance, and how someone walks to screen for osteoporosis and other potential health concerns. During a physical exam, they will also measure height and weight to make sure those are in a normal range. Next, a bone mineral density (BMD) test may be in order. The most common type of BMD test is a dual-energy x-ray absorptiometry (DXA) scan. This measures bone density mainly in the hip and spine using low-dose X-rays.
DXA results are compared to the average bone density of healthy young people with normal bone health. A T-score is used for people over 50. A score from 0 to -1 means bone density is normal, and -1 to -2.5 means osteopenia or low bone density is present. A score of -2.5 or lower usually means osteoporosis is the diagnosis.
Being aware of bone health before age 50 can help build healthy lifestyle changes that will support lifelong health. There are many ways you can grow and maintain healthy bones. Below are several suggestions you can consider.
Using Nature for Prevention
Diet – Eating more vegetables and fruits daily has been associated with a higher BMD. Fruits and veggies have vitamin C, carotenoids, vitamin K, and potassium, all of which have a positive association with better bone health.
Consider eating foods with supportive minerals such as milk, cheese, broccoli, cabbage, okra, soybeans, tofu, nuts (especially almonds), and fish containing bones (such as sardines). One study found that drinking milk once a day lowered osteoporosis risk by 39% or more. Finally, consuming recommended amounts of protein can also be helpful.
Supplements – The recommended dietary intake (RDA) for calcium is 1000 mg for adults and 1200 mg for women over age 50. Men aged 70 or older should also get 1200 mg of calcium a day. Supplementation of no more than half the calcium RDA (500 mg - 600 mg) is recommended, with the remainder coming from dietary sources. There are a lot of calcium supplements to choose from.
Calcium carbonate has the highest amount of elemental calcium and is inexpensive, but it can be constipating and hard to absorb if you have stomach trouble. Calcium phosphate can be better tolerated, but it’s more expensive. Calcium citrate is very easily absorbed, but it doesn’t contain as high a percentage of elemental calcium. Talk to your doctor to find your best option. Other minerals to consider supplementing include magnesium, strontium, and boron.
Vitamin D is another great supplement for bone health as it helps regulate bone metabolism. This means it helps make sure bone is built and broken down appropriately. It’s recommended that taking at least 800-1,000 IU of Vitamin D daily can support healthy bone status. Vitamin K2 is also helpful, with a recommendation of 45 mg a day if you aren’t getting adequate amounts from your diet. Getting out in the sun is also a great way to get some natural vitamin D.
Get Moving 🚶🏻
Getting enough daily movement is critical to having strong, healthy bones. If you don’t move, your bones aren’t getting enough stress throughout the day. Without some stress, bones will slowly get weaker over time since they aren’t getting challenged enough. Movement such as walking and going up and down the stairs is a basic weight-bearing exercise. As gravity pulls more weight onto the bones, the bones are forced to get stronger.
Research shows walking alone doesn’t necessarily rebuild bone, but it does seem to stop deterioration. To make walking a more effective exercise, bring along a backpack with a water bottle or two. Something as simple as lifting a heavy soup can help build bone since it is under added stress. Swimming and cycling can also help with strengthening muscles and bones. Activities such as dancing, balancing, tai chi, etc., seem to help elderly patients the most. They may have a hard time remembering more complicated exercises depending on their mental health.
What to Do if You Have Osteopenia/Osteoporosis
Most importantly, osteoporosis is something that can be prevented OR supported through lifestyle changes and working closely with your holistic healthcare practitioner. It’s important to note that certain lifestyle choices, such as smoking and drinking too much, can negatively impact bone health. Be sure to talk with your doctor to find out what health recommendations are best for you and your wellness goals. Your doctor may offer medications, minerals, or other supplements, an exercise routine, etc.
Remember to advocate for yourself and your health goals to get the best possible care, especially if you are aware of a family history of disease. As always, be sure to have a conversation with your doctor before changing your lifestyle habits or adding any supplements.
How to Help Reverse Osteoporosis 🎥
Gain insights from Stephen Smith, Retired M.D., on what you can do to help reverse osteoporosis and protect your bone health. Watch his expert video here:
Watch Now
Stephen Smith, a retired Functional Medicine M.D., discusses the importance of diet, supplements, and lifestyle changes in preventing osteoporosis. Key takeaways include:
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The importance of getting enough calcium and vitamin D for bone strength
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Why weight-bearing exercises such as walking, dancing, or strength training help maintain bone density
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How hormonal balance affects bone health, particularly in postmenopausal women
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The role of supplements in reversing bone loss and improving overall health
Featured Recipe: Homemade Almond Milk 🥜
Looking for a bone-friendly alternative to dairy? Almond milk is rich in calcium, vitamin E, and healthy fats, making it a great addition to your diet. Try making your own at home for a fresher, preservative-free option!
Why Almond Milk?
Almonds are naturally high in calcium and magnesium, both of which are essential for bone strength. Unlike some store-bought versions, homemade almond milk ensures you get all the nutrients without unnecessary additives.
(Recipe below!)
Top Products for Stronger Bones ⛏
Support your bones with these highly recommended supplements:
👉 Ecological Formulas, Calcium Citrate – A bioavailable form of calcium essential for bone health.
👉 GUNA Inc., GUNA-Osteo – A homeopathic solution designed to support bone repair.
👉 Priority One, M.C.H.C. Calcium – Supports bone mineral density and joint function.
👉 Jarrow Formulas, BoneUp 120 Capsules – A comprehensive formula for bone strength, including calcium, magnesium, and vitamin D.
👉 Integrative Therapeutics, OsteoPrime Ultra – A blend of key nutrients to support optimal bone health.
👉 Xymogen, OSAplex MK-7 – Helps with calcium absorption and bone regeneration.
Click the links to shop now and take the next step toward stronger bones!
World Osteoporosis Day (11/20): How to Protect Your Bones and Balance Hormones – Blog Feature 🦴
Did you know osteoporosis can be influenced by hormone balance? Learn how to protect your bones and optimize your health in our latest blog post:
Read More
Here’s what you’ll learn:
- The impact of hormones on bone density and how to balance them
- Key nutrients that support bone health, including vitamin K2 and magnesium
- Simple lifestyle changes to maintain strong bones as you age
Stay strong, stay healthy, and take care of your bones this month and beyond!
Your friends at Agape Nutrition
MONTHLY RECIPE
Homemade Almond Milk
While nothing can beat the convenience of grabbing some almond milk from the store, nothing tops the enjoyment of making it yourself! Not only is it a fun experience, but making almond milk lets you play around with thickness and flavor, making homemade almond milk ideal for baking. Finally, the ingredients are few, and it can be made in a blender!
Prep: 10 Min. Cook: 0 Min. Total: 10 Min. Servings: 10
Ingredients:
- 1 cup raw almonds (soaked overnight in cool water)
- 5 cups filtered water
- 1 pinch sea salt
- 2 whole dates (omit for unsweetened)
- 1 tsp. vanilla extract (omit for plain)
Instructions:
- Put everything into a high-speed blender and blend until creamy and smooth. Keep it running for at least 1-2 minutes to get the most out of your almonds.
- Strain the mixture using a nut milk bag, a thin dish towel, or cheesecloth. Lay the cloth over a mixing bowl, pour the almond milk, and gather the corners together. Lift the cloth and squeeze it until all of the liquid is extracted. Place the cloth and the used almond pulp to the side.
- Once separated, store the milk in a jar or other airtight container and place it in the refrigerator. Almond milk will keep for up to 4-5 days, though it is best when fresh.
- Due to separation, shake well before use.
Notes:
- In a pinch, almond milk can be made quickly. Instead of soaking the almonds overnight, bathe them for 1-2 hours in very hot water.
- Change the thickness of your almond milk by pouring more or less water into the blender. For baking, thicker milk may be preferred.
- Dates are added for sweetness, but other sweeteners such as honey or maple syrup work fine. Omit sweeteners entirely for plain almond milk.
- For vanilla-flavored almond milk, you can also use 1 scraped vanilla bean per 1 tsp vanilla extract, or this can be substituted for other flavors of almond milk, such as plain, chocolate, or berry.
- For chocolate almond milk, add 2 Tbsp. cocoa powder
- For "berry milk," add 1/2 cup berries
- Instead of throwing out the leftover almond pulp, consider saving it for a baking project such as crackers.