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Osteoporosis is the loss of bony tissue resulting in deformed and brittle bones. In osteoporosis the bones literally waste away as their mineral density is gradually lost, making them increasingly weak and fragile. This is a common cause of fractures in the elderly.

Thinning of the bones leads to increased risk of fractures, particularly of the lumbar vertebrae, wrist, hip, shoulder and the femur, or thigh bone. It is possible to prevent and to treat osteoporosis. However, you must take action.

How to Prevent or Treat Osteoporosis

An increased intake of magnesium, calcium and zinc may help prevent the worst effects of osteoporosis. These can be taken as a part of a good vitamin and mineral supplement as well as increasing the intake of foods that are high in these minerals. In particular it is important to have sufficient zinc.

Vitamin D is essential because it helps the body absorb calcium. You may have a vitamin D deficiency, perhaps because of inadequate exposure to sunlight, and this should be rectified by allowing 10 to 15 minutes of sunlight onto arms, legs or back daily, although the exact exposure requirements do vary depending on geographic latitude, darkness of skin and even air quality. You should take care never to burn.

Vitamin K is just as important as vitamin D for the absorption calcium. Many supplements designed to help treat osteoporosis fail to include vitamin K while others include an inappropriate form or simply provide too little or an improperly balanced amount, having regard for the total effect of the supplement.

Foods containing boron, which reduces the body's excretion of calcium and magnesium, and increases the production of estrogen, should be eaten. These foods include pears, prunes, raisins and apples.

Take plenty of antioxidants such as vitamin C, vitamin E and vitamin A (as beta carotene). The antioxidants will help to slow degeneration. Vitamin C is also important for the absorption of minerals such as zinc.

Take essential fatty acids such as Omega 3 oils to slow down the loss of calcium in the urine.

Eat a diet that is low in or has eliminated dairy products and has reduced amounts of meat (once or twice per week for animal protein). Animal proteins increase the rate at which calcium is withdrawn from the bones.

You need to cleanse your body of toxic material so that everything, including your bones and joints are able to work effectively.

Get as much weight bearing exercise as you can. Placing demands on the bones by using the muscles that are attached to them will encourage the body to build bone than to loose it.

Doing all the above is important. Equally important is not doing things that will undermine your positive efforts. So it is important to avoid salt, sugar and refined carbohydrates, coffee and alcohol.

Diet and Nutrition

Increase your intake of dark green, leafy vegetables, sesame seeds, fish, beans, peas, dark blue-black berries, cherries, raspberries, citrus-rinds, and colorful fruits. Reduce your intake of refined carbohydrates, fat, animal products, and fizzy drinks. Dietary supplements include vitamins B6 100mg, folic acid 1mg, B12 1mg, calcium citrate 1g, and magnesium citrate 500 mg daily. An alternative treatment is natural progesterone cream, with added vitamin D, calcium, and magnesium.

Read more on Premenstrual Syndrome and Osteoporosis

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